Grief is exhausting. Anyone who has carried the weight of loss knows that emotional fatigue doesn't just hit at night—it can follow you through every hour of the day, making it hard to focus, stay present, or even get out of bed. What many people don't realize is that certain everyday drinks can make that daytime fatigue much worse, especially when you're already emotionally drained.
When you're grieving, your nervous system is working overtime. Your body is processing a flood of stress hormones, disrupted sleep, and ongoing emotional labor. The wrong beverage choices can spike your blood sugar, dehydrate you, or mess with your already fragile sleep-wake cycle, compounding the exhaustion. Here are four drinks to steer clear of if grief has you running on empty during the day.
1. Energy drinks and highly caffeinated sodas
It might seem logical to reach for a can of energy or a jolt of caffeine when you're struggling to keep your eyes open. But energy drinks and highly caffeinated sodas are a trap for the grieving body. They often deliver a massive dose of caffeine plus sugar or artificial stimulants, creating a rapid spike in energy followed by a hard crash. For someone already dealing with emotional fragility, that crash can deepen fatigue and worsen feelings of anxiety or sadness.
These drinks also put extra strain on your adrenal system. When you're grieving, your cortisol levels may already be elevated. Adding more stimulants can leave you feeling jittery, more exhausted, and less able to rest when you finally get a moment to pause. If you need a pick-me-up, stick with plain black or green tea in moderation—it provides a gentler lift without the volatility.
2. Sugary coffee drinks and sweetened lattes
A morning latte or an afternoon Frappuccino might feel like a comforting ritual, but when grief is draining your energy, these sugary coffee concoctions can backfire. The problem is twofold: the high sugar content leads to a quick blood glucose spike, and the inevitable crash that follows taxes your body's ability to regulate energy. For someone already running on emotional reserves, that crash hits harder.
Additionally, dairy-heavy or syrupy coffee drinks can be tough on digestion. Grief often disrupts gut function—many people experience nausea, bloating, or changes in appetite. A heavy, sweet coffee drink can leave you feeling sluggish and bloated, making the fatigue even more difficult to shake. If you want coffee, try a simple black coffee or a latte with a nondairy milk and no added sugar.
3. Alcohol at lunchtime or during the day
It's not uncommon for someone in grief to want to numb the pain with alcohol, even in the middle of the day. But alcohol is a central nervous system depressant, which means it will deepen fatigue, impair concentration, and disrupt your natural sleep-wake rhythm—even if you only have one drink hours before you plan to sleep.
Alcohol also dehydrates the body, and dehydration is a major contributor to daytime lethargy. Many people in grief are already not drinking enough water or eating consistently, so alcohol can send them into a state of dehydration that amplifies headaches, brain fog, and overall exhaustion. Additionally, alcohol can interfere with REM sleep, meaning the rest you do get is less restorative. When you're grieving, sleep quality is precious—don't sacrifice it with day drinking.
4. Artificially sweetened “diet” beverages
Diet sodas, zero-calorie energy drinks, and other artificially sweetened beverages might seem like a safer choice because they lack sugar. But for someone battling grief-induced fatigue, these drinks can still cause problems. Artificial sweeteners like aspartame, sucralose, and stevia can disrupt gut microbiota, which plays a critical role in mood regulation and energy metabolism.
Some studies suggest that artificial sweeteners can trick the brain into expecting calories, leading to counterproductive hunger signals and cravings that mess with blood sugar stability. When your body is already stressed from grief, any instability in blood sugar can worsen feelings of fatigue, irritability, and emotional lows. There's also some evidence that certain artificial sweeteners can negatively affect sleep quality. Stick with water, herbal tea, or sparkling water flavored with a squeeze of lemon or lime.
A better way to stay hydrated and energized
If grief is making your days feel impossibly heavy, the best thing you can do for your body is to stay hydrated with plain water or unsweetened herbal teas. Chamomile, peppermint, or ginger tea can be soothing and easy on the stomach. If you need a little something savory, try a warm cup of bone broth or a simple vegetable broth—they offer electrolytes and can help stabilize energy without spikes or crashes.
Fatigue from grief is real, and it's not a sign of weakness. It's your body's way of telling you that healing takes energy. By choosing drinks that support your nervous system rather than stress it further, you give yourself a better chance of getting through the day with more steadiness and less strain.
