What to drink if you're always tired? A nutrition diet guide for lasting energy

October 7, 2025 •

5 min read

According to a study cited by Northwestern Medicine, approximately 40% of U.S. employees experienced significant fatigue within a two-week period, highlighting that feeling constantly drained is a widespread issue. If you're always tired, the first and most fundamental step to improving your energy levels might be to change what you drink throughout the day.

Quick Summary

Chronic fatigue can be influenced by diet and hydration. Learn which drinks, from water to herbal teas, offer sustained energy and which to avoid to prevent energy crashes. We explore natural options, weigh caffeine benefits, and identify key nutrients to help combat persistent tiredness.

Key Points

Start with Water: Even mild dehydration can cause fatigue, so prioritize drinking plenty of water throughout the day to support bodily functions.
Choose Balanced Caffeine: Opt for drinks like matcha green tea or yerba maté, which contain L-theanine for a smoother, less-jittery energy lift compared to high-dose coffee or sugary energy drinks.
Avoid Sugar Spikes: Steer clear of high-sugar sodas and energy drinks, which cause a temporary energy rush followed by a significant crash.
Opt for Nutrient-Rich Smoothies: Blend ingredients like oats, protein powder, and healthy fats into smoothies for a sustained release of energy throughout the day.
Incorporate Key Supplements: If deficiencies are suspected, discuss supplements like B vitamins, iron, and magnesium with a healthcare provider, as they are crucial for energy metabolism.
Time Your Intake: Be mindful of when you consume caffeinated drinks, especially in the afternoon, to avoid disrupting your sleep cycle.
Consider Herbal Teas: Caffeine-free options like peppermint or ginger tea can be refreshing and offer a gentle, natural boost to help combat fatigue.

Understanding the Link Between Drinks and Fatigue

Before reaching for a quick fix like a sugary energy drink, it's crucial to understand how what you consume affects your energy levels. The body’s energy production is a complex process, largely influenced by hydration and nutrient intake. Just as refined sugars can cause a quick spike followed by a dramatic crash, dehydration is a surprisingly common culprit behind feelings of sluggishness and lethargy. By making intentional choices about your beverages, you can support your body's natural energy production for lasting vitality.

The Foundational Fix: Water and Hydration

Dehydration is one of the most common causes of fatigue. Your body relies on water for vital functions like transporting nutrients and oxygen to your cells, regulating body temperature, and flushing out waste. Even mild dehydration can lead to a significant drop in energy.

Start the day hydrated: After hours without fluids, your body wakes up mildly dehydrated. A large glass of filtered water with lemon can help replenish fluids and kick-start your metabolism.
Hydrate consistently: Carry a reusable water bottle and sip throughout the day. Aim for half your body weight in ounces per day, a common recommendation for adequate hydration.
Infuse for flavor: If plain water is unappealing, infuse it with fruits like lemon, lime, or cucumber for a refreshing twist. This can encourage you to drink more without adding sugar.

Harnessing Caffeine for a Steady Boost

Caffeine is a well-known stimulant that can increase alertness by blocking adenosine, a sleep-promoting neurotransmitter. However, not all caffeinated drinks are created equal. The key is to avoid excess and timing it correctly to prevent sleep disruption.

The Coffee and Tea Debate

While coffee offers a rapid, strong jolt of energy, tea provides a smoother, more sustained lift due to the amino acid L-theanine.

Matcha Green Tea: This is a particularly good option for a balanced energy lift. Matcha contains L-theanine, which promotes a state of relaxed alertness, countering the jitters that can come with a pure caffeine rush.
Yerba Maté: This South American beverage provides a caffeine boost alongside polyphenols that offer antioxidant and anti-inflammatory properties. It is often enjoyed as a healthier alternative to conventional energy drinks.

The Power of Nutrient-Rich Drinks

Beyond water and mild stimulants, specific nutrient-dense drinks can provide your body with the building blocks for energy.

Beetroot Juice: Rich in nitrates, beetroot juice can enhance blood flow and oxygen delivery to your tissues, improving energy levels and physical performance. This makes it a great choice before a workout or a demanding day.
Chia Seed Drink: Soaking chia seeds in water or fruit juice creates a hydrating and energizing drink packed with omega-3 fatty acids, protein, and fiber for sustained energy.
Superfood Smoothies: A breakfast smoothie packed with complex carbs (like oats), protein (Greek yogurt, protein powder), and healthy fats (seeds) can prevent energy crashes by providing a steady release of glucose. Ingredients like matcha and cacao can provide additional natural energy.

What to Avoid: The Energy Drainers

Not all beverages marketed for energy are beneficial in the long run. Some can do more harm than good, contributing to fatigue and other health issues.

Sugary Energy Drinks and Sodas: The high sugar content in many of these drinks leads to a rapid energy spike followed by a major crash. They offer no nutritional value and can contribute to weight gain.
Excessive Caffeine: More than 400 mg of caffeine per day for healthy adults can lead to restlessness, insomnia, and increased fatigue over time. Be mindful of your intake and the timing of your last caffeinated drink.
Excessive Alcohol: Alcohol disrupts sleep, even if it makes you feel drowsy initially. Poor sleep is a significant contributor to daytime fatigue.

Comparison of Energy-Boosting Drinks

This table outlines the differences between various drink options for combating fatigue.


Drink	Primary Benefit	Energy Type	Caffeine Content	Added Sugars	Crash Potential
Water	Hydration, Nutrient Transport	Sustained, Foundational	None	None	Low
Matcha Tea	Alertness without jitters, Focus	Gradual, Sustained	Moderate	Varies	Low
Black Tea	Moderate alertness, Antioxidants	Gradual, Sustained	Moderate	Varies	Low
Coffee	Strong, immediate alertness	Quick spike, Followed by crash	High	Varies	High
Beetroot Juice	Improved blood flow, Stamina	Sustained, Natural	None	Low/None	Low
Sugary Energy Drinks	Artificial alertness	Quick spike	High	Very High	High

Nutritional Supplements for Added Support

If you find that dietary changes alone are not enough, certain supplements can help address underlying nutritional deficiencies that cause fatigue. Always consult a healthcare professional before adding new supplements to your routine.

B Vitamins: The eight B vitamins are crucial for helping the body convert food into usable energy. Deficiencies in B12 and folate, in particular, can lead to fatigue.
Iron: Necessary for producing hemoglobin, which carries oxygen to your cells. Iron deficiency can cause anemia, a common cause of fatigue, especially in women.
Magnesium: This mineral plays a vital role in muscle and nerve function and is involved in ATP production, your body's main energy source.
Coenzyme Q10 (CoQ10): An antioxidant and key component in mitochondrial energy production, CoQ10 levels naturally decline with age.
Creatine: An amino acid that helps generate rapid energy by boosting ATP production, creatine can be particularly beneficial for physical and mental performance.

Conclusion: Choosing Wisely for Lasting Energy

For those who feel perpetually tired, the solution is rarely a quick fix from a can. The most effective strategy involves addressing the root causes through proper nutrition and hydration. Start with the basics: ensure you are drinking enough water throughout the day. Replace high-sugar beverages with healthier, natural alternatives like infused water, herbal tea, or nutrient-rich smoothies. When choosing caffeine, opt for balanced sources like matcha or yerba maté to avoid the jittery side effects and crash. By listening to your body and making informed beverage choices, you can build a solid foundation for more sustained energy and a more productive day.

Authoritative Outbound Link

For more in-depth information on nutrition and energy, consult resources from reputable institutions. The Harvard T.H. Chan School of Public Health offers valuable insights on diet and energy.

Frequently Asked Questions

Yes. Dehydration is a very common cause of fatigue. Drinking plenty of water helps maintain the balance of body fluids, energize muscles, and transport nutrients to cells, all of which contribute to higher energy levels.

Most commercial energy drinks contain high levels of sugar and caffeine, which cause a temporary energy spike followed by an energy crash. For sustained energy, they are not a good solution and are best avoided.

For a steady, less jittery energy boost, green tea is often preferred. While coffee offers a quick, powerful jolt, green tea contains L-theanine, which promotes a state of calm alertness and prevents the crash associated with high caffeine intake.

Yes. Deficiencies in vitamins and minerals like B12, iron, and magnesium can cause fatigue because these nutrients are essential for energy metabolism, red blood cell production, and oxygen transport.

A superfood smoothie with complex carbohydrates and protein, or a cup of matcha green tea, can provide a sustained energy lift without the crash. Avoid a sugary snack or another cup of high-caffeine coffee.

Look for options with a moderate amount of natural caffeine (from tea, for example), low or no added sugar, and a transparent ingredients list. Check for a "Nutrition Facts" label, as it indicates FDA regulation, unlike drinks with a "Supplement Facts" label.

You can create a simple, effective drink by blending ingredients like green tea, lemon juice, honey, and ice. Another option is soaking chia seeds in water or juice for a hydrating, nutrient-dense beverage.