What’s in your cup? What you drink could be changing your mood

It’s another winter afternoon, and you’re contemplating whether to get a cup of coffee, tea or perhaps a comforting hot chocolate to warm your hands and lift your mood?

It might not seem like much, but what you drink can have a powerful influence on how you feel throughout the day. Some drinks can gently boost your energy and help you focus, while others can help calm your busy mind, or, if you’re not careful, leave you feeling restless or low later on.

And while staying hydrated is the foundation for feeling your best, the drinks you reach for during these colder months can shape your mood in ways you might not realise. So, as you wrap your hands around that warm mug, it’s worth taking a moment to notice what’s inside and how it might be affecting you.

Before anything else, it’s worth remembering that how much water you drink each day has a real impact on your mood and focus. Even mild dehydration can affect your energy, concentration and mood, or leave you feeling foggy or irritable without realising why.

Research has shown that losing as little as 1–2% of your body’s water can start to affect your ability to think clearly and manage stress effectively. According to Healthdirect Australia, dehydration can contribute to tiredness, headaches and difficulty concentrating, all of which can impact your day and how you feel.

In winter, it’s easy to forget to drink enough water. We often swap glasses of cold water for warm drinks but don’t always replace the same amount of fluids. Keeping a glass of water nearby or having a sip of water before your tea or coffee, can help you stay hydrated without much effort.

Staying hydrated won’t solve every mood dip, but it can be one of the easiest and kindest ways to support your mind and body each day.

Everyone has their own preferences when it comes to warm drinks, especially in winter. For some, a morning coffee is a must to feel ready for the day, while others reach for a calming herbal tea to ease a busy mind.

Paying attention to how your body and mind respond can help you make choices that support how you want to feel throughout the day.

Here are some warm drinks to consider, and what they might offer on a chilly day:

Australia’s love for coffee doesn’t slow down in winter. In moderation, coffee can help you feel more alert and ready to tackle the day by blocking adenosine, the chemical in your brain that makes you feel sleepy. But always keep in mind to drink in moderation as too much coffee or having it later in the day can leave you anxious and may keep you from having a good night’s sleep.

Green tea contains caffeine and an amino acid called L-theanine, which can help you feel calm yet focused. It can be a gentle choice when you need a lift but want to avoid the shakiness that sometimes comes with coffee.

Matcha is a finely ground green tea powder that contains higher levels of caffeine and antioxidants compared to regular green tea. It offers a smooth, steady boost in energy while supporting focus, making it a popular choice if you’re looking for a mindful energy lift during the day.

If you enjoy the roasty taste of coffee but want a gentler option, you might like Hojicha. Hojicha is a roasted green tea with a warm, toasty flavour, often described as comforting and mellow. It has lower caffeine levels than matcha and coffee because the roasting process reduces its caffeine content, making it a good choice if you’re sensitive to caffeine or looking for an afternoon drink that won’t disrupt your sleep.

Chamomile, peppermint and lemon balm teas are naturally caffeine-free and can help you feel more relaxed. A warm herbal tea can be especially soothing during busy days or as part of your wind-down routine in the evening.

A warm hot chocolate can feel like a comforting hug on a cold day. Dark chocolate and cocoa contain small amounts of theobromine and tryptophan, compounds linked to supporting mood. To avoid a sugar crash, try using cocoa powder or dark chocolate with minimal added sugar, and consider a touch of honey if you need sweetness.

There’s a reason many people reach for a warm glass of milk before bed. Dairy milk, as well as many plant-based milks, also contain tryptophan, which supports melatonin production, your body’s natural sleep hormone. Having a warm milk drink can also become a soothing ritual to help you slow down in the evening.

If you’re feeling sluggish but want to skip caffeine, a warm lemon drink can provide gentle hydration and a refreshing lift. It’s a simple way to start your morning or give yourself a midday reset.

A warm chai latte, made with black tea and spices like cinnamon, cardamom and ginger, offers gentle warmth and comforting aroma. Cinnamon and ginger have been linked to supporting circulation and digestion, while the ritual of preparing chai can be a mindful moment during your day.

Ginger tea is naturally caffeine-free and can help with digestion, especially after meals, while providing gentle warmth on colder days. Its spicy kick can help you feel more awake without caffeine.

Turmeric contains curcumin, which has anti-inflammatory properties, and when combined with warm milk and a touch of honey, it creates a calming drink, especially before bedtime. Some people find this “golden milk” helps them wind down gently at the end of the day.

Warm apple cider with spices like cloves and cinnamon can be a comforting winter treat. Choosing unsweetened varieties or making your own helps avoid excess sugar while still enjoying the warmth and gentle lift it brings.

Naturally caffeine-free, rooibos tea has a rich, earthy flavour and contains antioxidants. It can be a good alternative if you’re looking to avoid caffeine while still wanting a robust, warm drink to enjoy during the day.

A simple mint and lemon tea can feel refreshing while providing warmth, helping to soothe digestion and give a gentle, clear lift during a busy day.

A gentle reminder: while these drinks can support your mood, they’re just one part of caring for your mental health. Staying hydrated, getting enough rest, and seeking help when you need it all contribute to how you feel each day.

While some drinks can gently support your mood, others might have the opposite effect, especially if you’re not paying attention to how much or when you’re having them.

For example, too much caffeine from coffee, energy drinks or even strong tea can cause palpitations and leave you feeling jittery and restless, making it harder for you to fall asleep at night. This can create a cycle where you feel tired the next day and reach for more caffeine, which can increase feelings of anxiety over time.

Sugary drinks might feel like the ideal and quick pick-me-up as it can give you a burst of energy when you’re feeling low. But because they cause your blood sugar to spike and then drop quickly, they can leave you feeling even more tired or moody afterwards.

Alcohol might feel like it helps you relax at the end of a stressful day, but it can affect the quality of your sleep and leave you feeling groggy and low the next day. Over time, drinking to cope with stress can make low moods or anxiety worse.

Being aware of how these drinks affect your body can help you make choices that truly support your mood and energy especially if you live with conditions like anxiety or sleep difficulties. Some of these drinks can also contribute to health problems over time if consumed in excess, so it’s worth paying attention to how much and how often you’re having them.

The drinks you choose can gently support your mood, but the key is matching them to how you feel and what your body needs in that moment.

Feeling sluggish?

Start with water first, as dehydration is a common cause of tiredness. If you still need a lift, try green tea, matcha/hojicha or a small decaf coffee earlier in the day. These can help improve focus and alertness without overwhelming your system especially if you’re sensitive to caffeine.

Feeling on edge or restless?

If you’re feeling wired or anxious, herbal teas like chamomile, lemon balm or peppermint can help your body and mind slow down. A warm glass of dairy or plant-based milk can also be soothing and help support the production of calming hormones to help you settle.

Feeling low or in need of comfort?

Sometimes, what you need most is a sense of warmth and care. A warm dark hot chocolate or a spiced chai can provide gentle comfort while also giving you a small mood boost from ingredients like cocoa or warming spices. Preparing these drinks can also become a small act of self-kindness during a tough day.

Struggling to sleep?

Good sleep starts with what you consume earlier in the day. Avoid caffeine after 2pm to help your body wind down naturally. In the evening, calming herbal teas or warm milk can be part of a bedtime routine which signals your body that it’s time to rest.By matching your drink choices to how you feel, you can use small, everyday moments to care for your wellbeing.

It’s not just what’s in your cup that matters, but the moments around it too.

Taking a few slow breaths while waiting for the kettle to boil, noticing the warmth of the mug in your hands, and pausing for a mindful sip can all give your mind a small break in a busy day. These simple rituals can act as anchors to help you feel calmer and more present especially during stressful moments.

Next time you make your tea, coffee or warm drink, see if you can turn it into a small pause and give yourself permission to slow down even for just a minute.

While hydration and mindful drink choices can help support your mood, they are not replacements for professional support. If you’re feeling persistently low, anxious or overwhelmed, reaching out to your GP or a mental health professional is a strong and important step.

Sometimes, it’s not just about what’s in your cup. It’s about having the right support around you when you need it most.

A warm drink can bring comfort and help you pause, but there are days when we all know it’s not enough to shift heavy feelings or ongoing stress. And that’s okay.

At Leora, we believe that caring for your mental health starts with the small choices you make each day, but it also means knowing when to reach out for extra support. If you’re finding it hard to manage low mood, anxiety or stress on your own, our team at Leora Healthcare is here to walk alongside you.

✨ So, what’s in your cup today? Take a moment to notice how it makes you feel and remember, you deserve mental health support that goes beyond tea or coffee.