Ditch the 3PM Coffee: 5 Enjoyable and Healthy Afternoon Drink Ideas

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Afternoons can be tricky. That slump hits, your energy dips, focus drifts, and suddenly that second (or third) cup of coffee is looking way too tempting.

The problem? While coffee might perk you up for a bit, it often comes with side effects—think jitters, restless sleep later, or an inevitable crash. So what’s a wellness-minded woman supposed to reach for instead?

As a health coach, I work with many millennial women balancing careers, family, and self-care, and I always suggest keeping a few energizing (but gentle) drink options on hand that don’t rely on caffeine overload.

Here are 5 healthy, enjoyable drinks to sip on in the afternoon:

1. Green Tea (or Herbal Teas)

Green tea is a classic alternative to coffee for a reason—it gives you a mild caffeine boost (without the crash) and is packed with antioxidants like EGCG, which supports brain function and fat metabolism.

Matcha is another great option if you want something a little creamier and richer—try it with oat milk and a touch of honey for a cozy, focus-boosting treat.

Pro tip: Want zero caffeine? Try Chai Rooibos herbal blend for that warming, cozy vibe.

2. Coffee Alternatives

“Mud water” (like the brand MUD\WTR) is a blend of adaptogenic mushrooms, herbs, spices, and a tiny bit of caffeine from black tea or cacao. It's earthy, grounding, and great for sustained focus without the buzz.

Many brands now make mushroom-based drinks with lion’s mane, chaga, and reishi—adaptogens that support focus, mood, and immunity.

Bonus: These mixes usually froth beautifully with your choice of milk to make a great latte.

3. Bone Broth

Hear me out—bone broth is way more satisfying than it sounds. It’s warm, salty, full of protein and collagen, and surprisingly comforting in the afternoon.

Bone broth is great for gut health, joints, and skin—plus, it’s hydrating and satisfying, especially when you’re craving something savory instead of sweet. Make it at home or buy it here for a high quality beverage packing 10 grams of protein per cup!

You can sip it plain or dress it up with turmeric, ginger, or a splash of coconut aminos for extra flavor.

4. Smoothie

A smoothie can be the perfect afternoon pick-me-up, especially when you’re craving something refreshing but nourishing. The right blend not only hydrates but also delivers a boost of vitamins, minerals, and protein to carry you through the rest of your day.

For steady energy, try combining a base of greens (like spinach or kale) with fruit for natural sweetness, plus a protein source such as Greek yogurt, nut butter, or protein powder. Add in extras like chia seeds or flaxseeds for fiber and healthy fats, and you’ve got a balanced snack in a glass.

Pro tip: Prep smoothie packs ahead of time with pre-portioned fruit and greens—just toss into the blender with your liquid of choice when that afternoon slump hits. Want to make it even easier? Grab these ready made smoothie cups.

5. Golden Milk (Turmeric Latte)

This anti-inflammatory superstar is the ultimate cozy drink. Golden milk is made with turmeric, ginger, cinnamon, and black pepper blended into warm milk (plant-based works perfectly).

Turmeric supports digestion, reduces inflammation, and helps ease stress. Plus, it’s naturally caffeine-free and feelsindulgent without being a sugar bomb.

Make it your afternoon self-care moment.

The Bottom Line

You don’t have to give up your afternoon coffee cold turkey, but having healthier alternatives on hand gives your body (and brain) more options.

These drinks support energy, focus, hydration, and gut health—without keeping you up at night. Whether you're sipping bone broth between Zoom calls or stirring up a golden milk before picking up the kids, small swaps like these can make a big difference.

Let me know which one you’re excited to try—or tag me on Instagram with your go-to afternoon drink!

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