Statistics show that coffee is consumed by 30-40% of the world’s population every day. In the US it’s even more, with 65% of the US population consuming a "cup of joe" daily (1). The reasons coffee is so popular vary; it's comforting, coffee is inexpensive, tastes great, and provides a dose of caffeine.
Perhaps the last one is the top reason because caffeine is considered a stimulant. A stimulant increases activity in our brains and nervous systems. It can increase chemicals like cortisol and adrenaline. And in small doses, it's been shown to make you feel refreshed and focused (2).
But is too much caffeine or too much coffee potentially harmful for you?
How Much Coffee is Okay?
According to recent studies, about 400 mg of caffeine a day is considered safe for most adults (3). This equals about four cups of brewed coffee.
Drinking more than that can have severe negative side effects, including:
- Frequent urination or inability to control urination
- Fast heartbeat
- Muscle tremors
Besides these side effects, some people can't have coffee or caffeine due to health reasons, and others prefer their caffeine to come in slower releases than the jolt that's often associated with coffee or espresso.
This article discusses several great energizing alternatives to coffee that will provide you with the boost you need to get through your day.
4 Healthy Alternatives to Coffee
Regardless of why you're looking for coffee alternatives, know that there are plenty of other options out there for you.
#1 - Matcha Green Tea Powder
Matcha green tea powder comes from the whole, dried green tea leaf. To make a drink, dissolve the powder in water, and you'll get an energizing tea full of antioxidants, vitamins, and minerals.
Matcha is an excellent alternative to coffee. A two-gram serving of matcha has enough caffeine to give you an energy boost delivered slowly to your body over 6–8 hours. This means you will have long-lasting energy without feeling the "jitters" or having sleepless nights (4).
Matcha also contains the amino acid L-theanine, which helps to improve concentration and memory. The Alpha waves generated by L-theanine help focus the mind and boost dopamine levels (5).
Other benefits of matcha green tea (6):
- Boosts metabolism
- Increases energy and focus
- Provides a great source of antioxidants
- Improves mood, reduces stress and anxiety
- Supports the immune system
- Naturally Detoxifies
- Clears your skin
#2 - Water
Dehydration can cause serious problems for people, including drowsiness, headaches, trouble focusing, and fatigue.
Most people only drink water when they feel thirsty. However, thirst is one of the last symptoms of dehydration. By that time, you're already feeling tired, and it will get worse. If you're not hydrated enough, your body won't work as well as it could. One study found that athletes who were dehydrated performed worse (9).
This is important because those drowsy or tired feelings might mean you simply need to drink more water instead of increasing your caffeine intake. It's recommended that adults consume about two liters or a half-gallon of water every day.
#3 - Greens
Getting more greens in your body can exponentially increase your energy levels thanks to the nutrients and antioxidants they contain. One study showed that having 300 ml of green juice daily for a month and a half reduced bad LDL cholesterol by 9% (10).
Greens and greens powders have been shown to offer several health benefits (11):
High Levels of Vitamin C
Vitamin C is linked to healthy immune system functions, protection against heart disease, and good skin health.
Healthy Blood Pressure
Calcium and potassium are often found in greens powders, which help manage blood pressure. High blood pressure can cause a higher risk of heart attack and stroke, kidney damage, vision problems, weakness, and dementia.
Immune System Support
Vitamin A offers anti-inflammatory properties which enhance immunity. Greens powders are often high in vitamin A and Selenium, which is proven to help fight infection.
Chronic Disease Prevention
Vitamins C and K are also found in greens powders, and they are potent antioxidants that help fight cell-damaging free radicals.
Eye and Cognitive Health
Vitamin K also helps the body maintain healthy blood vessels, lessen the risk of heart problems, and prevent bone loss with aging. It's also been found to promote eye health and reduce age-related dementia.
Essentially, greens and greens powders are an excellent source to give your body what it needs to function better and keep you healthier.
#4 - Beets
Like greens, beets have been shown to provide us with many health benefits.
Improves Blood Pressure
Beets are high in antioxidants, and beetroot juice has been shown in studies to lower levels of both systolic and diastolic blood pressure (12).
Beet juice can help you boost your stamina, helping you stay energized longer. In some studies, the nitrates found in beets were shown to improve the efficiency of mitochondria, which is responsible for producing energy for your cells (13).
Beets contain betalains, which offer several anti-inflammatory properties (14).
Helps Balance Energy Intake
Because beets and beet powders are low in fat and calories and high in water, this can help you balance your energy intake (15).
So, if you're looking for alternatives to coffee or just want some more ways to get the benefits of antioxidants, vitamins, and minerals in your system, consider giving matcha green tea powder, water, greens, and beets a try. Not only do they offer an array of health benefits that can help keep you energized throughout the day, but they can also help you fight chronic diseases and improve your overall health.
One of the easiest ways to increase your intake of greens and beets is through the wonderful natural supplements we offer in our online store.