What Should I Drink If I Feel Low Energy?

November 16, 2025 •

4 min read

According to the Better Health Channel, mild dehydration is a common cause of fatigue. So, what should I drink if I feel low energy? The answer often isn't another cup of coffee, but instead a strategic shift toward beverages that offer sustained hydration and essential nutrients to fuel your body and mind more effectively.

Quick Summary

This guide covers the best drinks for boosting energy levels naturally, from simple water and homemade electrolyte drinks to nourishing smoothies and herbal teas. It provides a comprehensive overview of alternatives to sugary and highly caffeinated beverages, helping you combat fatigue with better, more sustainable choices.

Key Points

Start with water: Dehydration is a leading cause of fatigue; begin your day and stay consistent with water intake.
Choose natural electrolytes: Opt for coconut water or homemade electrolyte drinks to replenish minerals lost during activity without added sugar.
Embrace nutrient-dense smoothies: Blend fruits and vegetables like spinach and banana for a sustained, balanced energy boost rich in vitamins and fiber.
Moderate caffeine wisely: Use green tea instead of coffee for a milder, more sustained boost due to its L-theanine content, which promotes relaxed alertness.
Avoid sugary energy drinks: High-sugar and high-caffeine beverages lead to a temporary spike followed by an inevitable and harder crash.
Incorporate herbal teas: Peppermint or ginger tea can provide a refreshing lift and improve mental clarity without any caffeine.

The Importance of Hydration for Combating Fatigue

Often, the simplest solution to low energy is the most overlooked: proper hydration. Dehydration, even at a mild level, can significantly impair cognitive function, mood, and overall energy levels. Water is critical for all cellular functions, including energy production. When you don't drink enough, your blood volume can decrease, making your heart work harder to circulate oxygen and nutrients, which leaves you feeling sluggish and tired.

The Role of Electrolytes

Replenishing electrolytes is particularly important if you are active or in a hot climate, as they are lost through sweat. These essential minerals, like potassium and sodium, help balance fluids and support nerve and muscle function. Coconut water, rich in natural electrolytes, is an excellent choice for a refreshing and hydrating boost.

Healthier Drink Alternatives to Combat Fatigue

Moving beyond plain water, several beverages can provide a more sustained and gentle energy lift. These options avoid the crash associated with high sugar and excessive caffeine consumption.

Nutritious Smoothies

Smoothies are an ideal way to combine several energy-boosting ingredients into one delicious drink. They can include a mix of fruits, vegetables, and protein to provide a balanced release of energy. A blend of banana (rich in potassium and carbs), spinach (high in magnesium), and a scoop of protein powder can be an incredibly effective fatigue-fighter.

Herbal Teas

For a gentle pick-me-up without the caffeine jitters, herbal teas are a fantastic choice. Green tea contains a moderate dose of caffeine but also includes L-theanine, an amino acid that promotes a state of calm alertness. Other options like peppermint tea can increase mental focus, while ginger tea can help soothe and revitalize.

DIY Energy Drinks

Creating your own electrolyte drink is a low-cost, low-sugar alternative to commercial sports drinks. A simple mix of water, a pinch of sea salt, and a squeeze of fresh lemon or lime juice can replenish lost minerals effectively. Adding a small amount of honey can provide a natural source of carbohydrates for fuel.

The Problem with High-Caffeine and Sugary Drinks

While a strong cup of coffee might seem like the quickest fix for low energy, it often leads to a subsequent crash. High levels of caffeine can disrupt sleep patterns, and sugary energy drinks cause blood sugar to spike and then plummet, leaving you more tired than before. Relying on these for daily energy can create a cycle of dependency and fatigue.

Choosing Your Fatigue-Fighting Drink

To make an informed decision, consider the purpose and ingredients of your potential drink. This table compares common choices based on their benefits and potential drawbacks.


Drink	Key Benefits	Potential Drawbacks	Best For
Water	Optimal hydration, improves blood flow, regulates body temp.	No quick energy spike.	Everyday hydration, foundation for all energy levels.
Green Tea	Sustained focus, mood improvement, antioxidants.	Contains some caffeine; can cause jitters in sensitive individuals.	Midday slump, sustained alertness, replacing coffee.
Nutrient-Rich Smoothie	Comprehensive nutrients, sustained energy, very filling.	Preparation time required.	Meal replacement, post-workout recovery, nutrient loading.
Coconut Water	Natural electrolytes, low sugar (compared to sports drinks), hydrating.	Lower in sodium than formulated sports drinks; may be less effective for heavy sweating.	Replenishing electrolytes after moderate activity.
Coffee	Quick alertness boost, improved mood.	Can cause crashes, disrupt sleep, increase anxiety, and lead to dependency.	Occasional, short-term energy boost.
Commercial Energy Drinks	Fast, potent energy spike.	High in sugar and caffeine, potential for crashes and adverse health effects.	Use with extreme caution; not recommended for sustainable energy.

Creating Your Drink Plan

To effectively manage your energy levels through beverages, develop a consistent plan. Start your day with a large glass of water to rehydrate your body after sleep. Throughout the morning, opt for water or a mild herbal tea like green or ginger tea. If a midday energy dip occurs, consider a homemade smoothie with balanced nutrients rather than reaching for a sugary drink or a second cup of coffee. Carry a reusable water bottle to ensure consistent hydration, as a study found even a 2% fluid loss can negatively impact memory and concentration. For intense physical activity, a homemade electrolyte drink or coconut water can help replenish fluids more effectively. Avoid relying on high-caffeine beverages, especially in the afternoon, as they can interfere with sleep quality, which is crucial for fighting fatigue long-term. The key is to support your body's natural energy processes with consistent, nourishing choices. More information on the effects of hydration on energy can be found at National Council on Aging: 10 Reasons Why Hydration is Important.

Conclusion: Sustainable Energy Through Smarter Sips

For those asking "what should I drink if I feel low energy," the most powerful solutions are often the most simple and natural. Prioritizing hydration with plain water is the first and most crucial step. Beyond that, choosing beverages rich in electrolytes, vitamins, and minerals—like coconut water, herbal teas, and nutritious smoothies—provides sustained energy without the negative side effects of high sugar and excessive caffeine. By making these thoughtful substitutions, you can effectively combat fatigue, improve your focus, and support your overall well-being throughout the day.

Frequently Asked Questions

Water is the best drink for low energy because dehydration, even at a mild level, can cause fatigue and reduced concentration. Drinking plenty of water maintains blood volume, ensures oxygen and nutrients are delivered efficiently to cells, and aids in overall energy production.

You can drink coffee for a low energy boost, but it should be done in moderation. While caffeine provides a quick lift, excessive amounts can lead to a crash and disrupt sleep patterns, ultimately worsening long-term fatigue.

A great natural alternative is a homemade smoothie. By blending ingredients like bananas, spinach, and protein powder, you can create a drink that offers sustained energy through balanced nutrients, avoiding the sugar crash and high caffeine of commercial products.

Electrolytes are minerals essential for maintaining fluid balance and nerve and muscle function. Replenishing them helps your body stay hydrated and function optimally, preventing the fatigue that can result from their depletion, especially after sweating.

Yes, several caffeine-free drinks can boost energy. Herbal teas like peppermint and ginger can improve mental alertness and soothe the body. A glass of cold water can also instantly refresh and combat fatigue caused by dehydration.

Yes, it is best to avoid or limit sugary juices. While they provide a quick burst of energy, it is followed by a rapid blood sugar drop, causing you to feel even more tired than before.

For an energy-boosting smoothie, incorporate ingredients like bananas for potassium, spinach for magnesium, and a source of protein like Greek yogurt or protein powder for sustained energy release. Adding chia seeds can also provide healthy fats and fiber.