What is the best thing to drink while studying?

November 27, 2025 •

4 min read

Mild dehydration, losing just 2% of your body's water, can impair cognitive performance, attentiveness, and short-term memory. Choosing the right beverage to stay hydrated and focused is critical for academic success, which is why understanding what is the best thing to drink while studying is so important.

Quick Summary

This guide explores the optimal beverage choices for enhancing mental clarity, energy, and memory during study sessions. It compares the benefits of water, green tea, coffee, and other brain-boosting drinks while outlining which ones to avoid for better focus and sustained energy.

Key Points

Start with Water: The most effective and simple strategy is to stay consistently hydrated with water to support all cognitive functions and prevent fatigue.
Choose Green Tea for Calm Focus: Green tea's combination of L-theanine and caffeine offers a balanced boost in alertness and attention, superior to the potentially jittery effects of coffee.
Moderation with Coffee: While coffee can enhance memory and energy for short bursts, excessive intake can lead to anxiety and a performance-damaging crash.
Explore Caffeine-Free Options: Herbal teas like peppermint or rosemary can naturally boost memory and mental clarity without impacting sleep schedules.
Avoid Sugary Drinks: Energy drinks and sodas offer an initial energy spike followed by a severe crash, which is detrimental to sustained focus and academic performance.
Support Gut-Brain Health: Fermented drinks like kombucha contribute probiotics that can positively influence cognitive function and mood.

Hydration: The Foundation of Focus

At its core, the most fundamental and universally recommended drink for studying is plain water. The human brain is composed of 73% water, and even slight dehydration can significantly impact cognitive function. Dehydration can lead to increased fatigue, poor concentration, impaired memory, and a general feeling of mental sluggishness. Maintaining a constant state of hydration by sipping water throughout your study session ensures your brain cells are functioning at their peak efficiency. This leads to better information retention, improved mood, and sustained energy levels without the crash associated with sugary drinks.

Caffeine: A Double-Edged Sword

For many, caffeine is the go-to for a quick energy boost, but its effects during a study session can be a double-edged sword.

Coffee for an Alert Boost

Coffee is a widely consumed stimulant that can enhance mental alertness and concentration. Research shows that it can improve memory and cognitive function, especially during non-optimal times of the day, such as early mornings. Caffeine works by blocking adenosine receptors in the brain, which increases brain activity and can help you feel more awake and focused. However, moderation is key. Too much caffeine can lead to anxiety, restlessness, and jitters, which can be counterproductive to a productive study session.

Green Tea for Calm Focus

Green tea offers a more balanced approach to caffeine consumption. It contains a lower dose of caffeine combined with L-theanine, an amino acid that promotes a state of calm alertness. This unique combination allows you to improve focus and attention without the overstimulation or crash often associated with coffee. The antioxidants in green tea also provide neuroprotective benefits that support long-term brain health.

Herbal Teas and Other Alternatives

For those who prefer a caffeine-free option, several herbal teas and other beverages can still provide significant cognitive benefits.

Peppermint Tea: Contains menthol, which has been shown to enhance memory, alertness, and cognitive performance.
Rosemary Tea: Rich in carnosic acid, a compound with neuroprotective effects that can improve memory and decrease mental fatigue.
Kombucha: This fermented tea contains probiotics that support gut health, which is linked to improved cognitive function and mood via the gut-brain axis.
Smoothies: Blending fruits like berries, which are high in antioxidants, with leafy greens, and protein provides a nutrient-dense and energizing study drink.

Drinks to Avoid While Studying

Just as some drinks aid concentration, others can hinder it. Sugary beverages, including most sodas and highly sweetened juices, can cause a rapid spike in blood sugar followed by a crash, leading to fatigue and poor focus. Energy drinks are particularly problematic. While they contain high levels of caffeine, they also contain excessive sugar and other stimulants that can cause anxiety, heart palpitations, and an even more severe "crash" that impairs cognitive performance. A balanced diet and good sleep are more effective for academic success than relying on these temporary fixes.

Comparison Table: Popular Study Drinks


Drink	Main Benefits	Potential Downsides	Best For
Water	Optimal hydration, improved concentration, memory, and mood.	None, if consumed regularly.	All-day study sessions and exam preparation.
Green Tea	Calm focus and alertness, neuroprotective antioxidants.	Contains moderate caffeine, can cause restlessness in some.	Sustained, calm concentration.
Coffee	High alertness, improved memory, mood, and concentration.	High caffeine can cause jitters, crash, and anxiety.	Short, intensive study periods.
Herbal Tea	Relaxation, memory enhancement, caffeine-free.	Effects can be milder and more subtle.	Winding down after studying, or for caffeine-sensitive individuals.
Energy Drinks	High, short-term energy burst.	Jitters, anxiety, sugar crash, heart palpitations, insomnia.	Not recommended for studying.

Conclusion

While a strong cup of coffee might seem like the ultimate study aid, a truly effective long-term strategy for boosting academic performance starts with a more fundamental approach. The single best thing to drink while studying is water, as proper hydration is the bedrock of all cognitive function. For those seeking an additional mental edge, green tea offers a balanced and sustained form of focus, while various herbal teas provide excellent caffeine-free alternatives. By prioritizing smart beverage choices and avoiding the sugar-laden pitfalls of energy drinks, you can create a more productive and mentally clear study environment that leads to lasting academic success.

Visit a medical journal for further reading on nutrition and cognition.

What is the best thing to drink while studying? A Summary

Hydrate First: Water is the most crucial drink for cognitive function; even mild dehydration impairs memory and focus.
Use Caffeine Wisely: Opt for green tea over coffee to benefit from L-theanine, which promotes calm, focused alertness without the jittery crash.
Avoid Sugar Traps: Steer clear of sugary sodas and energy drinks, which cause energy crashes and negatively impact concentration.
Consider Herbal Teas: Peppermint and rosemary teas can enhance memory and reduce mental fatigue without caffeine.
Eat Smart: Combine your drink choices with brain-healthy snacks like berries or nuts for sustained energy and improved cognitive function.

Frequently Asked Questions

Coffee can be beneficial for studying, especially for short, intense sessions or during early mornings when alertness is low. However, the high caffeine content can lead to anxiety, jitters, and a subsequent energy crash, so it should be used in moderation.

Green tea is often better for sustained focus because it contains L-theanine, which promotes a state of calm alertness, mitigating the intense jitters and crash associated with coffee's high caffeine content.

Adequate hydration is crucial because even mild dehydration can impair concentration, memory, and cognitive performance. The brain requires a steady supply of water to function efficiently, and sipping water throughout a study session helps maintain peak brain function.

Herbal teas like peppermint or rosemary are excellent caffeine-free choices. Peppermint has been shown to improve alertness and memory, while rosemary can decrease mental fatigue.

No, it is generally recommended to avoid energy drinks while studying. The high levels of sugar and stimulants can lead to a quick crash, anxiety, and heart palpitations, which are detrimental to sustained focus and performance.

Freshly made smoothies with fruits and leafy greens are a good option, as they provide nutrients and antioxidants. However, store-bought juices often contain high amounts of added sugar, which can lead to energy crashes.

Infusing water with fruits like lemon, berries, or cucumber can add flavor and extra nutrients while encouraging you to drink more. The added citrus can also provide a small boost in mood.