Exhaustion, both physical and mental, are common today. Especially if you have hectic and loaded days.
If you want to continue your day energized and mentally active, there are healthy alternatives that do not incur in ingesting industrial energy drinks.
To highlight: Industrial energy drinks are loaded with caffeine, as well as sugar, sodium and taurine. Its consumption is related to health problems.
On the other hand, the ingredients in your pantry can be used to prepare much more accessible homemade alternatives that do not require many ingredients or preparation.
In addition to their desired effect, they are rich in vitamins, minerals, antioxidants, and anti-inflammatories that are beneficial to your mind and body.; highly beneficial for your body in general.
1. Orange and honey
This peculiar combination corresponds to a homemade isotonic drink. The orange is loaded with potassium , magnesium , calcium and phosphorus.
It is also an excellent source of folate, vitamin C, and antioxidants. The electrolytic charge that it offers us keeps your body energized, your mind clear and active, ready for any activity.
Note: If you wake up exhausted or have done some kind of strenuous physical activity, this energy drink helps recharge you without the side effects of processed sugar in industrial drinks.
To prepare it you will need the following:
Ingredients:
- 4 cups of water (equivalent to one liter).
- A teaspoon of salt (enhances the flavor of the orange and sweetener).
- The juice of 2 oranges.
- Honey or sweetener.
- banana (optional)
How do you prepare:
- Extract the juice from the orange . Although it is not essential to filter the juice, you must remove its seeds.
- Place all the ingredients in the blender and mix until you form a homogeneous drink.
- Before serving, check if the taste of this is to your liking. If it’s not sweet enough, add the banana.
- It can be kept refrigerated for days. Have a glass when you wake up or you can do it before starting your physical activity routine.
- The number of oranges and the amount of water are up to you. If you want a drink with a higher concentration, you can add the juice of another orange.
2. Watermelon and tea
Watermelon is characterized by its large amount of water (92% of watermelon), which favors hydration like no other fruit. It also contains high amounts of potassium and, to a lesser extent, magnesium.
Note: It is rich in lycopene, which contains anticancer properties and favors the central nervous system. In addition, it provides us with moderate amounts of arginine, which decrease muscle fatigue after physical activity.
Tea, on the other hand, is virtually calorie-free and provides immeasurable benefits. Among its electrolytes, potassium, zinc , fluorine and manganese stand out. It provides us with anti-inflammatory and antioxidant flavonoids.
Finally, it contains alkaloids, such as caffeine. That is, tea is an energy drink like coffee, with many more added benefits.
Note: Together, both watermelon and black tea maintain hydration, eliminate headaches, internal agitation, weakness, tiredness, and even reduce blood pressure.
To prepare it, you will need:
Ingredients:
- Lemon.
- 1 cup of prepared black tea (250 ml).
- ½ teaspoon of salt.
- 1 cup of coconut water (250 ml).
- A cup of watermelon previously cut into cubes or slices (150g).
How do you prepare:
- First, extract the juice from the lemon (either manually or with an extractor) and set aside.
- Remove any seeds from the watermelon. You can discard them, if you wish.
- Mix all the ingredients in the blender and mix until a homogeneous drink is formed.
- Clever! You already have your energy drink. You can serve immediately or wait for it to cool. You can take it with any meal, before or after your exercise.
- You can add a sprig of mint to give your drink a refreshing touch.
3. Green tea and citrus
As we have already explained, tea has affinity for many organs: brain (promotes circulation), lungs, liver, heart , kidneys and muscles. It keeps us fit, energetic and relaxed.
Citrus, thanks to vitamin C, increases our immune system, is antioxidant, anticarcinogenic, blood pressure reducing agent, prevents chronic diseases, prevents iron deficiencies.
Note: Indirectly and indirectly, an adequate intake of vitamin C is a natural energizer that keeps our body in its best shape, in turn translated into energy to do more things.
By adding both, you create a homemade isotonic drink that is easy to prepare.
Ingredients:
- 1 teaspoon of salt (5g).
- 2 tablespoons of honey (50 g).
- 1 cup of green tea already prepared (the method is of your choice).
- One cup (250 ml) of lemon juice (you would need 4 to 6 lemons).
- ¾ glass of orange juice (you would need 1 to 2 oranges, depending on the size).
How do you prepare:
- In a bowl, pour the orange and lemon juice.
- Add the honey and stir the drink until they are evenly combined.
- Add the salt and proceed to mix again.
- Add the green tea and stir.
- You can add a little more honey if the drink is still not sweet enough.
- Refrigerate the infusion or you can add a couple of ice cubes.
- You can also add sprigs of mint or spearmint, perfect for summer.
- You can take at any time of the day. By taking it before your physical activity, it provides you with the necessary energy.
4. Ginger and tea
Ginger, like tea, is a substance that improves our moods and energy.
Ginger demonstrates anti-inflammatory properties, antioxidants (which decreases the risk of atherosclerosis), lowers blood pressure, promotes lipid (fat) metabolism, and increases glucose tolerance.
Why is all this important? Upon waking up or after a meal, we feel a slight lethargy, both physical and mental. Ginger combats that by improving both our circulation and metabolism.
In conclusion, ginger, in its different forms, keeps us awake and active when we need to be. In addition, it provides us with a pleasant sensation of freshness.
Ingredients:
- Honey (the amount will depend on your taste).
- 1 teaspoon of salt (5g).
- 3 cups of water (one cup per tablespoon of ginger, although this can vary).
- 3 tablespoons of ginger root. (45g).
- ¾ of a glass with concentrated green tea (150 ml).
- ½ cup of lemon juice (you will need 1 to 2 lemons depending on their size).
How do you prepare:
- In advance, prepare the ginger. If you bought the whole root, you should wash and grate it.
- Boil the water and bring to a boil. Like I said, the amount of water and ginger needed depends on the number of cups you want to make.
- Place the ginger in the boiling water and let it steep for 10 to 20 minutes. The longer you leave it, the more intense the infusion will be.
- Strain to remove any traces of ginger.
- Add the rest of the ingredients and, with a spoon, stir until everything is well mixed.
- Take the infusion to cool and you can serve your energy drink whenever you want.
5. Coconut and spirulina
Coconut water is a homemade isotonic drink with incredible properties. It contains a large number of electrolytes such as potassium, sodium and magnesium that improve your digestion and intestinal motility.
Note: If you suffer from colitis or gastrointestinal sensitivity, coconut water is excellent for you as it reduces inflammation in your colon and is not heavy at all.
Athletes use coconut water to restore their electrolyte levels after intense physical activity.
Spirulina , in case you didn’t know, is a blue-green algae that serves as a dietary supplement. It is marketed in dried, powdered form or you can even get them fresh.
Spirulina is easy to digest and absorb at the gastrointestinal level since it lacks cellulose. Therefore, it mitigates the lethargic effect that other foods could have and acts as a natural energizer.
To highlight: Contains anti-inflammatory properties, a high number of proteins, polyunsaturated fatty acids, and electrolytes such as potassium, magnesium, and zinc; favoring hydration at any time.
It is also an excellent source of iron and vitamin B. Therefore, if you are one of those who are frequently fatigued or suffer from anemia, this drink is an excellent supplement for you.
Ingredients:
- 500 ml of coconut water.
- ½ teaspoon of Spirulina powder.
How do you prepare:
- Mix both ingredients, either with a blender or by hand, until a homogeneous drink is formed.
- Serve immediately or refrigerate.
6. Orange and flax seeds
Flax seeds, also known as linseed, are famous for their gastrointestinal properties.
They provide polyunsaturated fatty acids (linolenic acid, metabolized to Omega-3) and abundant fiber. This favors digestion, has a probiotic effect and prevents irregular bowel movements.
Note: It also contains amino acids such as arginine, aspartic acid, and glutamic acid. Therefore, it provides us with the necessary supplements to perform our exercises effectively.
The body’s metabolism is intrinsically linked to your moods and energy, as well as your lack thereof. Flaxseed, and its pervasive effect, is a key tool for your body and mind.
By combining it with the benefits of citrus (electrolytes, antioxidant, etc.), we obtain incredible energy drinks.
Ingredients:
- Orange juice. If you want to prepare a cup, you will need two 2 to 3 oranges depending on their size.
- Flax oil.
How do you prepare:
- Extract the juice from the orange(s) and add water. The amount needed depends on how concentrated you want your drink.
- Finally, add a teaspoon of flax oil and mix until completely dissolved.
- You can take it at breakfast time with your usual glass of orange juice.
7. Banana and spinach
The banana is recognized worldwide for its exquisite, sweet flavor that most people like. But it is not only sweet, but also nutritious. It is rich in potassium, manganese, vitamin B6 and vitamin C.
The banana, already ripe, contains high levels of pectin, a type of fiber that slows down stomach emptying, thus delaying the feeling of hunger.
To highlight: It is common for athletes to eat a banana before starting, or at the end of their routine physical activities. The reason? Certain studies have linked its consumption to a lower number of cramps or muscle tears.
Spinach is rich in iron, calcium, magnesium, and vitamin C. All this, and more, in just a few calories.
You can prepare an energetic and hydrating smoothie after a hard exercise routine.
Ingredients:
- 1 whole banana.
- 1 whole cup of spinach (40g).
- Agua.
How do you prepare:
- Cut the banana into slices. Place it next to the spinach in a blender and add the water. Optionally, you can add ice.
- Mix until all the ingredients are completely combined.
- Serve immediately or place in the refrigerator to chill.
8. Ginger and turmeric
Turmeric is a spice used worldwide, especially in the cuisine of the Indian subcontinent. But his fame does not only derive from his ability to dye food or how good it tastes.
The main component of turmeric is curcumin. A molecule with powerful anti-inflammatory effects in multitudes of inflammatory and debilitating conditions (such as colitis).
Note: Turmeric stimulates in our body the production of hormones that promote cortical activity, keeping us active and attentive, as well as an inhibitor of depression.
Ingredients:
- ½ teaspoon ginger root.
- ½ teaspoon of ground turmeric.
- 1 teaspoon of honey.
- 2 cups of water.
How do you prepare:
- Pour the water into a pot, and bring it to a boil.
- Add the turmeric and ginger. Reduce the heat to a minimum and let it rest for 10 minutes.
- Strain the mixture into a cup and add the honey. Mix until all ingredients have been blended.
- Serve still hot and enjoy your drink.
recommendations
If you want to reduce that feeling of fatigue and tiredness that clouds your thoughts and prevents you from exercising your physical or mental faculties throughout the day, try any of the drinks recommended in this article.
However, you must change certain other factors:
- We recommend a bedtime that provides rest that is beneficial to your health. Achieving optimal quality and quantity of sleep is essential.
- Avoid consumption of industrial energy drinks. They can energize you, but they don’t pack the added benefits of healthier options. They can also cause other kinds of health problems.
- Adopt a more balanced diet. As previously stated, the human body is a whole. If you don’t take good care of him, your performance will be unfortunate.
- Avoid excessive consumption of coffee. A cup of coffee in the morning may not be harmful, but large amounts, especially in the afternoon and evening, have many negative side effects.
Key takeaways
- If you want to get energized and stay mentally active, there are healthy alternatives that do not involve ingesting industrial energy drinks. The ingredients in your pantry can be used to make homemade alternatives that are much more affordable and do not require many ingredients or preparation.
- Consuming natural energy drinks, in addition to providing you with the desired results, will provide you with vitamins, minerals, antioxidants, and anti-inflammatories that are beneficial to your mind and body.
- Industrial energy drinks are loaded with caffeine, as well as sugar, sodium, and taurine. Its consumption is related to health problems.
- Part of the fruits and foods that you can consume or combine to make your energy drinks are orange with honey, or with flax seeds; ginger and turmeric, ginger with tea, watermelon juice mixed with tea, banana and spinach, among others.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.