Why Tea and Coffee at Breakfast Make You Hungry Faster

You’ve had what seems like a solid breakfast—eggs, toast, maybe some fruit—but by 10 a.m., you’re already eyeing the vending machine. Many office workers report feeling unexpectedly hungry shortly after a seemingly hearty start, and research points to a surprising culprit: your morning cup.

The key issue is this: if your breakfast includes black tea or coffee, you may feel energized briefly—but get hungry again much faster. UK nutrition experts and a Shanghai-based doctor both link this to caffeine’s short-lived energy spike.

Caffeine Gives a Quick Boost, Then a Crash

According to Sun Meifang, director of the Nutrition Department at Shanghai Ninth People’s Hospital, both black tea and coffee contain caffeine. This compound stimulates your adrenal glands to release adrenaline, giving you a short-term feeling of alertness and energy. But once the effects of adrenaline wear off—which happens relatively quickly—you’re left more tired and hungry than before.

Why That Energy Doesn’t Last

That adrenaline rush from caffeine might make you feel temporarily sharp, but it’s not sustainable. Once your body metabolizes the hormone, you experience a sharp drop in perceived energy. That dip often registers as hunger, even if you’ve eaten enough calories earlier. In effect, the caffeine causes a spike-and-crash cycle that leaves you searching for a snack well before lunch.

The Dehydrating Effect of Morning Coffee and Tea

Experts recommend drinking 1.5 to 2 litres of water per day to maintain energy and metabolism. However, both tea and coffee are diuretics—they increase urine production and can lead to mild dehydration if not balanced with plain water. Dehydration can also masquerade as hunger or low energy, further contributing to that mid-morning slump.

So while your black tea or coffee might feel like part of a productive start, they may actually be working against your ability to stay full and focused through the morning.

What Should You Drink Instead?

If you’re aiming for sustained energy and proper hydration in the morning, consider starting your day with plain water or herbal teas that don’t contain caffeine. These won’t trigger the same adrenaline surge or dehydration effect, helping you maintain steady energy levels until lunch. If you can’t skip coffee or tea entirely, try having them slightly later in your morning routine—or pair them with a high-protein or high-fibre breakfast to help buffer the crash.

Frequently Asked Questions

Does caffeine really make you feel hungrier faster?

Yes. Caffeine stimulates adrenaline release, which gives a temporary energy boost. But once that effect fades, many people experience a quick drop in energy and increased hunger, often within a couple of hours.

Why do tea and coffee cause an energy crash?

They contain caffeine, which prompts the adrenal glands to produce adrenaline. This hormone provides a short burst of alertness, but when it dissipates, your energy level drops suddenly, often leaving you feeling tired and hungry.

How much water should I drink to avoid this issue?

Nutritionists recommend drinking 1.5 to 2 litres of water daily. Since tea and coffee are diuretics, they can increase fluid loss, so it’s best to balance them with plain water to stay properly hydrated.

Is black tea worse than coffee for hunger?

Both contain caffeine and have similar effects on adrenaline and hydration. Neither is significantly better or worse—it depends on the amount consumed and your individual sensitivity to caffeine.

Can I still drink coffee in the morning?

Yes, but if you find you’re getting hungry too early, try shifting your coffee or tea to later in your routine, or pair it with a protein- or fibre-rich breakfast to help stabilise your energy and appetite.

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