What Can I Drink for Extreme Fatigue? A Nutrition Diet Guide

October 14, 2025 •

4 min read

Approximately 1 in 5 doctor visits are for tiredness and fatigue, with 1 in 10 potentially linked to dehydration. If you're wondering what can I drink for extreme fatigue, the right beverage can provide a significant energy boost by addressing underlying issues like dehydration and nutrient deficiencies.

Quick Summary

Combat extreme fatigue by choosing the right beverages. This guide explores the benefits of water, electrolyte drinks, nutrient-rich smoothies, fruit and vegetable juices, and various teas to improve energy levels.

Key Points

Start with Water: Even mild dehydration can cause fatigue, so consistent water intake is the simplest and most effective solution.
Electrolytes are Key: Replenish minerals lost through sweat with drinks like coconut water, milk, or homemade electrolyte mixes.
Smoothies for Sustained Energy: Blend fruits, leafy greens, and chia seeds for a slow-release energy source and a powerful nutrient boost.
Consider Targeted Juices: For those with iron deficiency, juices from beetroot, pomegranate, or prunes can help, especially when paired with Vitamin C.
Choose Tea over Coffee: Matcha and other teas provide a calmer, more sustained energy boost and avoid the crash associated with high-caffeine coffee.
Limit Sugary and High-Caffeine Drinks: Excessively sweet and caffeinated beverages cause temporary energy spikes followed by significant crashes, worsening fatigue.
Incorporate Herbal Teas: Caffeine-free herbal options like ginger or peppermint tea can be hydrating and gently invigorating without disrupting sleep.

The Foundation: Hydration is King

Before reaching for a quick-fix energy drink, the most critical step in combating fatigue is addressing proper hydration. Our bodies are approximately 60% water, and even mild dehydration can significantly impact energy levels by affecting blood circulation and the delivery of oxygen and nutrients to our organs. Dehydration can manifest as headaches, dizziness, and mental fogginess, all of which contribute to a feeling of extreme exhaustion.

To ensure your body functions optimally, aim for at least 2-3 liters of fluid per day, primarily water.

Infused Water: Add slices of cucumber, lemon, or mint to your water to make it more appealing and provide a mild, refreshing energy boost.
Bone Broth: For a flavorful, warming option, light vegetable soups or broths offer hydration along with essential minerals and vitamins.

Replenish with Electrolytes

Electrolytes are minerals like sodium, potassium, and magnesium that are essential for regulating fluid balance and nerve function. They are lost through sweat, and replenishing them is crucial, especially after intense physical activity, in hot environments, or following illness.

Coconut Water: A natural and low-sugar source of electrolytes, including potassium, sodium, magnesium, and calcium.
Milk: Rich in electrolytes, carbohydrates, and protein, milk can be an excellent post-workout recovery drink that helps refuel muscles and restore hydration.
Homemade Electrolyte Drink: Create your own cost-effective and low-sugar alternative by mixing water with a splash of fresh fruit juice and a pinch of salt.

Power Up with Nutrient-Dense Smoothies

Smoothies offer a quick and effective way to pack essential nutrients into one drink, providing sustained energy rather than a fleeting sugar rush.

Chia Seed & Berry Smoothie: Chia seeds are rich in omega-3 fatty acids, protein, and fiber for sustained energy. Combine them with antioxidant-packed berries and a liquid base like almond milk or coconut water.
Green Smoothie: Blend leafy greens like spinach or kale (rich in iron and magnesium) with a banana (for B vitamins and potassium), and a liquid of your choice. For extra protein, add a scoop of whey or plant-based protein powder.
Beetroot Juice Blend: Beetroot juice is high in nitrates, which improve blood flow and oxygen delivery to your tissues. Blend with other fruits for flavor and added nutrients.

Combat Fatigue with Targeted Juices

Certain nutrient deficiencies, such as low iron or B vitamins, are well-known causes of fatigue. While a doctor should diagnose and treat any medical condition, incorporating iron-rich juices can be a helpful dietary strategy. Vitamin C enhances iron absorption, so pairing these juices with a citrus source is a smart move.

Iron-Rich Juices: Options include prune juice, beetroot and carrot juice, and pomegranate juice. Adding a splash of orange or lemon juice will boost iron absorption.
The Power of Citrus: A simple glass of orange juice or lemon water can provide a vitamin C boost to enhance your body's energy-producing capabilities.

The Role of Tea

For those who need an energy boost without the jittery side effects of high caffeine, tea can be an excellent alternative.

Matcha Green Tea: Provides a smooth, sustained energy boost due to a moderate caffeine level combined with L-theanine, an amino acid that promotes a state of calm, focused alertness.
Herbal Teas: Caffeine-free options like peppermint, ginger, and chamomile are hydrating and can help promote vitality without disrupting sleep.

Comparison of Fatigue-Fighting Drinks


Drink Type	Primary Benefit	Best For	What to Watch For
Water	Hydration, optimal bodily function	Mild to moderate fatigue from dehydration	Insufficient for severe electrolyte loss
Coconut Water	Natural electrolytes, hydration	Post-exercise or hot weather replenishment	Low sodium content, natural sugar content
Nutrient Smoothies	Sustained energy, nutrient boost	Filling meals or snacks, broad nutritional needs	Can be high in sugar if using sweet fruit/juices
Beetroot Juice	Increased blood flow, oxygen delivery	Supporting endurance and physical performance	Not a complete solution for all nutrient needs
Matcha Tea	Sustained alertness, focused energy	Avoiding coffee jitters, needing a cognitive boost	Contains caffeine, may not suit sensitive individuals
Herbal Tea	Hydration, calming effect	Relaxation, nighttime, avoiding caffeine	No caffeine boost, effects are subtle

Avoid the Energy Crash

While some drinks can combat fatigue, others can contribute to it. Limiting or avoiding certain beverages is a key part of managing energy levels.

High-Caffeine and Sugary Drinks: Energy drinks, sodas, and excessive coffee can provide a temporary energy spike followed by a significant crash. This cycle can worsen fatigue over time and disrupt sleep.
Alcohol: As a sedative, alcohol can drain your energy, especially when consumed in the afternoon or evening. It also disrupts sleep quality, leading to greater fatigue the next day.
Artificial Sweeteners: Some sugar-free drinks may use artificial sweeteners or sugar alcohols that can cause digestive issues and discomfort in some people, which can indirectly impact energy.

Conclusion: A Holistic Approach to Energy

For sustainable relief from extreme fatigue, the best approach involves a combination of consistent hydration, balanced nutrition, and careful choices. While a glass of water is the most fundamental step, incorporating electrolyte-rich fluids, nutrient-dense smoothies, and targeted juices can provide more comprehensive support. Avoiding drinks that cause energy crashes is equally important. By focusing on these strategies, you can improve your energy levels naturally and effectively. For personalized advice, especially if your fatigue is persistent, consult a healthcare provider to rule out underlying medical conditions. For more on dietary improvements, explore guides like the one from Harvard Health.

Frequently Asked Questions

Yes, absolutely. Dehydration is a common cause of fatigue because it impacts blood volume and the efficient transport of oxygen and nutrients to your body's cells, leaving you feeling tired and sluggish.

While sports drinks contain electrolytes, many are also loaded with added sugars and artificial ingredients. Natural alternatives like coconut water, milk, or a homemade electrolyte drink are often healthier options for rehydration.

B vitamins, particularly B12 and folate, are crucial for energy production at a cellular level and for the creation of red blood cells that carry oxygen. A deficiency can lead to fatigue, so consuming fortified drinks or smoothies with B-rich foods can help.

Coffee can provide a temporary jolt of energy, but relying on it too heavily can lead to a crash and disrupt sleep patterns, which ultimately worsens fatigue over time. Alternatives like matcha tea offer a more sustained energy release.

For fatigue related to iron-deficiency anemia, drinks that boost iron levels are beneficial. These include juices from prunes, beetroot, or pomegranate, especially when combined with vitamin C-rich orange or lemon juice to aid absorption.

Not if made correctly. By blending fruits with fiber-rich ingredients like chia seeds or leafy greens, you can slow down sugar absorption and avoid the rapid spike and crash caused by refined sugars.

Check for other signs of dehydration, such as thirst, dry mouth, less frequent urination, or dark-colored urine. If these symptoms coincide with your fatigue, increasing your fluid intake is a good starting point.