What drink helps stress? The calming power of herbal teas, smoothies, and more

October 25, 2025 •

4 min read

According to a 2025 study from Liverpool John Moores University, those who habitually drink less water show a significantly greater increase in salivary cortisol during stress tests, proving that proper hydration is fundamental to stress management. While hydration is key, incorporating certain beverages into your routine can provide additional calming benefits to help you manage daily stressors more effectively. So, what drink helps stress and helps calm your mind and body?

Quick Summary

This guide details several beverages that can help reduce stress, including herbal teas with calming compounds, nutrient-dense smoothies, and hydrating options like water. It explains the benefits of ingredients like L-theanine and magnesium while also identifying which drinks to limit or avoid for better stress management.

Key Points

Hydration is Key: Dehydration increases cortisol, the stress hormone, while proper water intake helps regulate mood and energy levels.
Herbal Teas Offer Calming Compounds: Chamomile tea contains apigenin for sleep and relaxation, while lemon balm and holy basil are adaptogens that help balance stress hormones.
L-Theanine Provides Relaxed Alertness: Green tea and black tea contain L-theanine, an amino acid that reduces stress and improves focus without causing drowsiness, especially when combined with their natural caffeine.
Nutrient-Dense Smoothies Fight Stress: Ingredients like spinach and almond milk provide magnesium, while berries offer vitamin C to help lower cortisol levels and combat oxidative stress.
Avoid Sugary, Caffeinated, and Alcoholic Drinks: Excessive sugar, caffeine, and alcohol can exacerbate anxiety, cause mood swings, and disrupt sleep, all of which worsen stress.
Create a Mindful Drinking Ritual: The act of mindfully preparing and enjoying a beverage, like a warm herbal tea, can be a therapeutic practice that soothes the nervous system.
Coconut Water Replenishes Electrolytes: Rich in magnesium and potassium, coconut water helps maintain electrolyte balance, providing a natural hydration boost during stressful days.

The Foundational Role of Hydration

Proper hydration is the bedrock of wellness, and its link to stress management is scientifically proven. Dehydration can increase the production of the stress hormone cortisol, making you feel more anxious and fatigued. Conversely, staying well-hydrated helps regulate hormone balance, supports cognitive function, and promotes a stable mood. A simple glass of water is often the first and most effective step towards feeling calmer and more in control.

Calming Herbal Teas

Herbal teas have been used for centuries to soothe nerves and promote relaxation. The act of preparing and sipping a warm cup of tea can be a mindful ritual in itself, adding to the calming effect.

Chamomile Tea

One of the most well-known calming beverages, chamomile tea contains the antioxidant apigenin, which binds to certain receptors in the brain that may help reduce anxiety. It’s particularly effective for promoting better sleep quality, especially for those with stress-related insomnia.

Peppermint Tea

The aromatic properties of peppermint tea can reduce stress and relieve tension. The menthol acts as a natural muscle relaxant, which is helpful when stress manifests as physical tension or an upset stomach.

Lemon Balm Tea

Part of the mint family, lemon balm tea is often used to improve mood and decrease stress levels. Research suggests it regulates the GABA system, a neurotransmitter that has a calming effect on the nervous system.

Holy Basil (Tulsi) Tea

Revered in Ayurvedic medicine as an adaptogen, holy basil tea helps the body cope with stress by supporting healthy cortisol levels. It can promote a sense of overall well-being and a healthier physiological response to stress.

Nutrient-Dense Smoothies

Smoothies are an excellent way to pack stress-fighting nutrients into a convenient and delicious drink. By combining specific ingredients, you can create a powerful, calming concoction.

Magnesium-Rich Greens

Leafy greens like spinach and kale are high in magnesium, a mineral crucial for regulating mood and relaxation. A green smoothie with spinach, almond milk (another good magnesium source), and a banana can be highly effective.

Vitamin C-Packed Berries

Fruits like strawberries and blueberries are rich in vitamin C, an antioxidant that helps combat oxidative stress and may help lower cortisol levels. Blending them with yogurt or almond milk creates a tasty, mood-boosting drink.

Teas with L-Theanine

For those who need to manage stress without becoming drowsy, certain caffeinated teas can be beneficial due to the amino acid L-theanine.

Green Tea and Matcha

Both green tea and its powdered form, matcha, contain L-theanine. This amino acid promotes a state of relaxed alertness and can reduce stress while improving focus. When paired with the moderate caffeine in green tea, it can create a calm yet focused state of mind.

Black Tea

Black tea also contains L-theanine, and research has shown it can help reduce stress and anxiety levels. The ritual of drinking black tea can also be a calming practice during a stressful day.

Comparison of Stress-Relieving Drinks


Feature	Herbal Tea (e.g., Chamomile)	Green/Black Tea (L-theanine)	Nutrient Smoothie (Greens/Berries)	Coconut Water
Calming Compound	Apigenin	L-theanine, Catechins	Magnesium, Vitamin C	Potassium, Magnesium
Effect	Promotes relaxation and sleep	Relaxed alertness, focus	Mood boost, hormonal support	Hydration, energy boost
Caffeine?	No	Yes (Green & Black); No (Herbal)	No	No
Key Benefit	Relaxation and better sleep	Focus without jitters	Nutrient-rich, cortisol reduction	Electrolyte balance
Best Time to Drink	Evening, before bed	Morning, afternoon	Any time	Anytime, especially after activity
Drawback	Sleepy effect (for some)	Can still contain caffeine	Potentially high in sugar if not careful	Not a primary stress cure

Beverages to Avoid

Just as certain drinks can help manage stress, others can exacerbate it. Limiting or avoiding these can be crucial for better mental well-being.

Excessive Caffeine

While moderate amounts of caffeine can provide a temporary boost, too much can increase anxiety, nervousness, and disrupt sleep, creating a cycle of stress. This includes energy drinks, which are often packed with high levels of caffeine and sugar.

Sugary Drinks

Sodas, sweetened juices, and other high-sugar beverages can lead to energy crashes and mood swings, amplifying feelings of stress. Choosing 100% fruit juice in moderation or infusing water with fruits is a better alternative.

Alcohol

Many people turn to alcohol to unwind, but it can interfere with sleep patterns and cause increased anxiety in the long run. Moderation is key, and exploring healthier alternatives for relaxation is recommended.

The Mindful Ritual of Drinking

Beyond the ingredients, the very act of preparing and consuming a beverage can be a powerful stress-relieving ritual. Taking a moment to slow down, savor the warmth of a mug, or enjoy a peaceful environment while drinking can calm the nervous system. This intentional pause reinforces healthy habits and provides a much-needed break from daily stressors.

Conclusion: Finding Your Calm in a Cup

When asking 'what drink helps stress?', the answer extends beyond a single beverage to encompass mindful hydration and strategic choices. From the antioxidant-rich apigenin in chamomile tea to the calming L-theanine in green tea, and the vital nutrients found in water and smoothies, a variety of drinks can be incorporated into a stress-management routine. By understanding the properties of these beverages and learning which ones to limit, you can empower yourself to make better choices that support both your physical and mental health. The key is to find the ritual and drink that best soothes you, turning a simple daily habit into a tool for greater peace and well-being.

Outbound Link

For more detailed information on specific herbs and their effects on anxiety, consult this comprehensive article from Cerebral on Relaxing Teas for Stress, Anxiety, Digestion, and Sleep.

Frequently Asked Questions

Herbal teas like chamomile are among the best choices for promoting relaxation and sleep, thanks to the compound apigenin. Green and black teas are also effective due to the presence of L-theanine, which promotes a state of relaxed alertness without causing drowsiness.

Yes, proper hydration is fundamental for managing stress. Studies show that dehydration can increase cortisol levels, the body's primary stress hormone. Drinking enough water helps regulate this hormone, improves cognitive function, and prevents fatigue and irritability.

Not all smoothies are equally beneficial. The best smoothies for stress relief contain nutrient-dense ingredients like leafy greens (for magnesium) and berries (for vitamin C), which help combat stress. Avoid adding excessive sugar or other sweeteners, as these can contribute to mood swings.

L-theanine is an amino acid found in green and black tea leaves. It helps reduce stress by increasing alpha brain waves associated with relaxation and by modulating brain chemicals like serotonin and dopamine. It promotes a state of calm focus without sedation.

While excessive caffeine can increase anxiety, moderate amounts found in green or black tea can be manageable for many people, especially when combined with the calming effects of L-theanine. However, if you are highly sensitive to caffeine, opting for caffeine-free herbal teas is a safer choice.

Coconut water is rich in electrolytes, including potassium and magnesium, which play a crucial role in regulating mood and relaxing muscles. It’s also excellent for hydration, which helps support overall well-being during stressful periods.

Yes, warm milk is traditionally known for its calming properties. It contains tryptophan, an amino acid converted into serotonin, a neurotransmitter linked to improved mood and feelings of calm. The warmth itself can also have a soothing effect.