What time of day should you drink yerba mate tea? A complete guide

January 3, 2026 •

4 min read

Over 90% of yerba mate drinkers report feeling a smoother, more sustained energy lift than from coffee, but timing is critical. Understanding what time of day should you drink yerba mate tea can help you maximize its unique benefits for focus, energy, and digestion while minimizing potential side effects.

Quick Summary

Choosing the best time to drink yerba mate depends on your desired outcome, whether it's a morning energy boost, an afternoon focus enhancer, or digestive aid. Individual caffeine sensitivity and personal goals should guide your timing.

Key Points

Morning Boost: The best time to drink yerba mate for sustained energy and clear focus is typically in the morning, after or during breakfast.
Avoid the Slump: An afternoon cup of yerba mate can effectively combat post-lunch fatigue, providing a smooth energy lift without the jittery side effects of coffee.
Pre-Workout Aid: Consuming yerba mate 30-60 minutes before exercise can enhance physical endurance and help your body burn fat more efficiently.
Digestive Support: For better digestion, sip on yerba mate during or after a meal to stimulate gastric acids and promote regularity.
Moderation is Key: Start with small amounts and avoid drinking it too close to bedtime, especially if you are sensitive to caffeine, to prevent sleep disruption.
Enhance Focus: Students, gamers, and professionals can benefit from yerba mate's ability to enhance concentration and mental alertness during demanding tasks.

Yerba mate, a traditional South American beverage, has gained global popularity for its unique stimulant properties. Unlike the intense spike and crash often associated with coffee, yerba mate provides a smoother, more balanced energy lift due to its blend of caffeine, theobromine, and theophylline. However, the time of day you choose to consume this herbal infusion significantly impacts the specific benefits you'll experience.

Morning: A Smooth Start to Your Day

For many, the ideal time to drink yerba mate is in the morning, serving as a natural and gentle alternative to coffee. Consuming it after a light meal is highly recommended to avoid potential stomach irritation, especially if you are new to the beverage or sensitive to caffeine.

Sustained Energy: The combination of stimulating compounds releases energy gradually throughout the day, helping you avoid the morning jitters and the mid-afternoon crash.
Enhanced Focus and Concentration: Yerba mate's ability to boost dopamine and norepinephrine levels can improve mental clarity and keep you sharp during your morning work or study sessions.
Improved Mood: Theobromine, a mood-elevating compound also found in chocolate, contributes to a more balanced and positive mental state.

Yerba mate vs. Coffee: A Morning Comparison


Feature	Yerba Mate	Coffee
Energy Boost	Gradual and sustained	Rapid and intense
Jitters & Anxiety	Less common; smoother effect	More likely, especially for sensitive individuals
Compounds	Caffeine, theobromine, theophylline, antioxidants	Primarily caffeine, some antioxidants
Acidity	Lower; often easier on the stomach	Higher; can cause irritation on an empty stomach
Nutrients	Rich in vitamins, minerals, and antioxidants	Limited beyond caffeine

Afternoon: Combating the Post-Lunch Slump

As the afternoon fatigue sets in, reaching for yerba mate can be an excellent way to re-energize without disrupting your sleep later on. A cup between 1 pm and 4 pm can help maintain high focus and combat the typical afternoon slump.

Post-Meal Digestion: Enjoying yerba mate during or after a meal can aid digestion by stimulating gastric juices and promoting regular bowel movements, preventing the heavy, bloated feeling after a large lunch.
Mental Refresher: When a project demands sustained concentration, yerba mate's nootropic properties offer a refreshing mental boost to power through the final hours of your workday.

Before and During Exercise: Boosting Physical Performance

Athletes and fitness enthusiasts can benefit significantly from consuming yerba mate before their workouts. Its stimulating effects can be a great natural pre-workout supplement.

Enhanced Endurance: Studies suggest that yerba mate can improve physical performance by increasing fat oxidation during exercise, helping the body burn fat for fuel.
Improved Recovery: Consuming mate after a workout can help reduce post-exercise fatigue and support faster recovery.

Evening: Proceed with Caution

For most people, drinking caffeinated yerba mate in the evening should be approached with caution. The caffeine can interfere with sleep, and since its half-life can be several hours, an afternoon cup can still affect you late at night. However, some experienced drinkers or those with a higher tolerance may find a weaker brew to be a calming social ritual. For sleep-sensitive individuals, a traditional herbal tea is a much safer option.

How to Find Your Ideal Timing

Finding your perfect timing requires self-awareness and moderation. Start with small quantities and observe how your body reacts before increasing your intake. The following steps can help you find your personal balance:

Morning Ritual: Replace your morning coffee with a cup of yerba mate after breakfast. Note your energy levels, focus, and overall mood for a week.
Midday Boost: On days when you feel a significant post-lunch slump, try a cup of yerba mate around 2 p.m. Monitor how it affects your productivity and subsequent sleep.
Fitness Fuel: For those active individuals, try drinking a cup of mate about 30-60 minutes before exercising to see how it impacts your endurance and focus.
Listen to Your Body: Pay close attention to any negative side effects like jitters, anxiety, or insomnia. If you experience these, reduce your intake or shift your timing earlier in the day.

Conclusion: Personalizing Your Mate Experience

Ultimately, there is no single 'best' time for everyone to drink yerba mate tea. The ideal timing is a personal choice based on your daily goals, lifestyle, and caffeine sensitivity. Whether you're seeking a gentle morning energy lift, a productive afternoon focus aid, or a pre-workout performance boost, this versatile beverage can be a powerful tool. By listening to your body and experimenting with timing, you can craft a ritual that supports your wellness goals and makes the most of yerba mate's unique properties.

For more information on the history and culture surrounding yerba mate, consider exploring the details on the MateMundo blog post.

Frequently Asked Questions

It is generally not recommended to drink yerba mate on an empty stomach, particularly for beginners or those with caffeine sensitivity. It can cause stomach irritation, anxiety, and restlessness due to rapid absorption.

Yes, yerba mate contains caffeine and can interfere with sleep, especially for those who are sensitive to stimulants. It is best to avoid it late in the day to ensure a good night's rest.

Yerba mate provides a smoother, more sustained energy boost compared to coffee's rapid, intense spike. This is due to its blend of caffeine with other compounds like theobromine and theophylline, which prevents the jittery feeling and subsequent crash.

Some studies suggest yerba mate may aid in weight management by boosting metabolism and increasing fat oxidation. It is most effective when combined with a healthy diet and regular exercise.

To prepare, fill a gourd or cup with yerba mate leaves, add hot (but not boiling) water (around 70-75°C), and sip through a bombilla. For a milder experience, you can also use a tea ball or French press.

Moderation is key, especially for beginners. The recommended daily consumption is typically no more than two to four cups, as excessive amounts can lead to side effects similar to coffee, such as anxiety or an increased heart rate.

Most healthy adults can enjoy yerba mate safely. However, pregnant or breastfeeding women, children, and individuals with a caffeine sensitivity or pre-existing health conditions (like stomach ulcers) should consult a doctor before consumption.