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Don’t get me wrong, I love healthy coffee. I’m reaching an age where I have to stop drinking it by 2:00pm or I won’t sleep at night. If I want to enjoy a non-water beverage then I turn to the list below of healthy caffeine alternatives. I’ve got both hot and cold options that will help you enjoy a tasty drink alone or with friends, without the effects of caffeine.

Woman with a mug looking out over a beautiful view.

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Hot Caffeine Alternatives

I’ve lovingly created every one of the drinks listed below over several years and use them all throughout the year. I love offering the warm almond milk steamer to my kids as an evening treat without chocolate, and I enjoy the pink moon milk as a way to destress in the afternoon. Whether you want a creamy, latte-like experience or a fruity warming drink, I’ve got the perfect recipe for you!

1
Cup of warm almond milk with honey dusted with cinnamon, beside cinnamon sticks

Warm Almond Milk

4.9
5 minutes Low Calorie
This warm almond milk gets a teaspoon of honey, cinnamon and ginger for a soothing, caffeine-free mug at the end of the day. Stir in almond butter for a creamier sip, or a pinch of cayenne for a little heat.

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2
Overhead view of cherry moon milk in mugs with dried rose petals

Cherry Moon Milk

4.5
10 minutes Low Fat
Tart cherry juice and cashew milk warm together in one saucepan with Lion’s Mane and raw honey for a silky pink moon milk. A sprinkle of rose petals or lavender makes it feel special, and my tip keeps the cherry juice from curdling the milk.

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3
Close-up of a cup of golden turmeric tea sprinkled with black pepper

Turmeric Tea

5
7 minutes Vegan
This turmeric tea simmers the ground spice with fresh lemon juice and a pinch of black pepper for a warm, earthy, caffeine-free cup in seven minutes. Stir in a little raw honey or maple syrup to soften the flavor.

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4
Mug of lavender sleep tea with dried lavender buds

Lavender Sleep Tea

4.9
6 minutes Gluten Free
My lavender sleep tea is a warm, caffeine-free mug for winding down before bed. Chamomile steeps right in almond milk, and lavender buds, vanilla and a little raw honey add the calming touch I want at the end of a long day.

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5
Mugs of crockpot apple cider with cinnamon sticks and a fresh apple

Crockpot Apple Cider

5
4 hours 10 minutes Gluten Free
This crockpot apple cider slow-simmers with cinnamon sticks, whole cloves, nutmeg, fresh ginger and orange peel until your whole house smells like fall. Tie the spices in cheesecloth and it is ladle-ready, with maple syrup only if you want it.

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6
Bowl of yellow spiced golden milk latte sprinkled with black pepper

Spiced Golden Milk

4.9
5 minutes Vegetarian
This golden milk latte warms turmeric, fresh ginger, cinnamon and a pinch of black pepper in creamy coconut milk with a spoonful of raw honey. It is dairy-free, caffeine-free and ready in 5 minutes, a warm mug for any afternoon or evening.

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7
Cup of homemade detox tea with a lemon slice, beside fresh ginger and a lemon

Detox Tea

4.9
2 minutes Gluten Free
Fresh ginger root, lemon juice and a pinch of cayenne steep in warm water for what I think is the best detox tea, the same morning ritual I use in my 21-Day Cleanse. It’s warming, zesty and ready in 2 minutes.

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chilled caffeine alternatives including an adrenal cocktail, Italian soda, virgin sangria and strawberry lemonade.

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Cold Caffeine Alternatives

When everyone else is reaching for a can of *insert preferred soda here* I like to lean on some caffeine-free refreshment. Caffeine can often make people jittery. Here are my go-to cold drinks:

8
Bottles of colorful homemade Italian sodas with straws

Homemade Italian Soda

5
30 minutes Gluten Free
Sparkling water meets a homemade real-fruit syrup in this light, bubbly Italian soda. Choose strawberry vanilla, peach rosemary or blueberry lemon lavender, and make the syrup once for a week of fizzy drinks.

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9
Pitcher of non-alcoholic sangria with berries and chopped fruit

Non-Alcoholic Sangria

4.8
10 minutes Low Calorie
Bring a splash of color to your next gathering with this non-alcoholic berry sangria. Sliced citrus, a crisp green apple, raspberries and blackberries soak in grape juice and elderberry syrup, then get topped with sparkling water for a light, fizzy mocktail.

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10
Two glasses of orange adrenal cocktail with a sliced orange

Simple Adrenal Cocktail

5
5 minutes Vegan
Sweet orange, creamy coconut water, and a pinch of salt make this adrenal cocktail bright, tangy, and frothy. It’s the glass I reach for when I’m running on empty and want a cold, refreshing recharge.

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11
Glasses of pink homemade strawberry lemonade with fresh strawberries and lemon

Homemade Strawberry Lemonade

5
20 minutes Low Fat
For this homemade strawberry lemonade, fresh strawberries soak in maple syrup, then blend with real lemon juice and zest into a bright pink drink with no refined sugar. Pour it over ice; it takes 20 minutes and serves 4.

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12
Glasses of old-fashioned ginger switchel with lemon slices and fresh ginger

Ginger Switchel

5
10 minutes Low Fat
This old-fashioned switchel steeps apple cider vinegar, raw honey, fresh ginger and Meyer lemon in chilled water for a tangy, gingery drink farmers sipped in the hayfields centuries ago. Ten minutes to make, and it keeps as a concentrate for sparkling water.

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13
Mason jars of fruit-infused water with orange, berries, rosemary and mint

Grapefruit Rosemary Infused Water

4.8
5 minutes Gluten Free
This fruit-infused water steeps fresh grapefruit slices and a few rosemary sprigs in cold water for a bright, lightly herbal drink you can keep refilling all day. Swap in sparkling water for fizz, and eat the fruit when the pitcher is empty.

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14
Jar of chia fresca endurance drink with strawberries, lemon and chia seeds

Chia Fresca Endurance Drink

5
5 minutes Low Calorie
Try this refreshing chia fresca drink if you’re spending a long time outside doing strenuous work. I like to pack it when I’m on a long trail run, doing a day in my garden or hiking the Grand Canyon.

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Tips to Break Up with Caffeine

I realized my love of coffee was quickly turning into dependency as a young, working mom who was struggling to have energy by 3:00pm. I wanted to stop relying on caffeine yet didn’t want to just replace it with another dependency on sugar, etc. So I turned to a holistic nutritionist who helped me create a 21-Day Cleanse.

In the end, caffeine was no longer running my life, I was! I had so much natural energy I even picked up my love for running again. I now participate in some version of this 21-Day Cleanse at the start of each season to start the season with fresh, simple meals. I’d love for you to join me if you want to build simple, fresh habits, too!

lemon tea with pinch of cayenne pepper in a mug surrounded by cilantro, lemons and ginger.

Naturally Energized Morning Routine

If you’re looking to ditch the morning caffeine fix and focus on healthy caffeine alternatives, then you need to focus on your morning routine. Here’s how I start my day caffeine-free:

  1. Don’t look at my phone upon waking, instead, I quietly set my intention for the day, then do some light stretching.
  2. Do start with the best detox tea to give me a warming start.
  3. Don’t immediately turn on the TV or other electronic devices.
  4. Do try and step outside for some fresh air as soon as possible. For me, this happens when I take my dog for his morning walk. It helps wake both of us up.
  5. Do blend a green smoothie for nourishment and natural energy.

I find these five simple dos and don’ts really set me up for success in my day and honestly give me more energy than espresso does. Give this routine a try for a week and see how your body feels, you might just be surprised. Then leave a comment letting me know how you feel!

Common Questions

What is a healthy substitute for coffee?

If you’d like a warm option, go for my warm almond milk. It’s got the creaminess of a fancy coffee beverage, without the caffeine spike. If you want to go the cold route, my chia Fresca will give you a natural energy bump without the slump after a few hours.

What can I drink instead of caffeine for energy?

Chia Fresca is a great pick-me-up when you need a good energy boost. For a warmer option, my detox tea recipe is a great way to start the day without caffeine. It wakes you up without any kind of mid-morning crash.

What is the best natural caffeine?

Natural caffeine comes in many forms: coffee (without all the fluffy extras), black or green tea, or cacao. Yet if you want a truly caffeine-free option, you can check out my list of healthy caffeine alternatives for delicious beverages to get you through your day.