First came the sleepy girl mocktail, then the ‘internal shower’ drink took over TikTok, and now there’s a new concoction making waves: the cortisol cocktail. Made with orange juice, coconut water, and a pinch of salt, it promises to tame stress and support relaxation. But is there any science behind the claims?
What is cortisol, anyway?
As Fiona Berry, a registered nutritionist explains, cortisol is often called our stress hormone, but that doesn’t mean it’s all bad.
“It helps us to wake up in the morning, balances melatonin, regulates blood sugar, supports energy production, and plays a role in our natural sleep-wake cycle,” she says. “We need cortisol, just not in constant overdrive.”
According to Fiona, when life feels relentless, cortisol can stay elevated for too long, which can leave us feeling anxious, fatigued, or tired and wired.
“The promise of a drink that could “lower cortisol” sounds tempting, but our bodies don’t quite work that way,” she adds. “You can’t stick a plaster over a splinter, nor can a mocktail cure chronic stress.”
What is a cortisol cocktail?
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So what even is a cortisol cocktail? In short, it’s a non-alcoholic drink combining ingredients such as orange juice, coconut water and salt, with claims it reduces cortisol levels. Fiona helps us break down each ingredient:
Orange juice: A great source of vitamin C, which helps protect our cells from oxidative stress and supports adrenal function. However, orange juice is also high in natural sugar and lacks fibre, which can cause a quick spike in blood sugar and ironically, that can raise cortisol temporarily, as your body works to bring levels back down.
Coconut water: Naturally rich in electrolytes like potassium and magnesium, which are important for hydration, muscle function, and nerve signalling. Staying hydrated helps the body handle stress more efficiently, though coconut water’s impact on cortisol itself is minimal.
Salt: Provides sodium, which is vital for fluid balance, especially if you’ve been sweating or exercising. But for most people, extra salt isn’t necessary and can be dangerous for those with high blood pressure, because too much sodium can put strain on the cardiovascular system.
Together, these ingredients make a pleasant, hydrating drink with some nutritional value, but it’s not a magic formula for lowering stress hormones.
Do cortisol cocktails really help you relax?
In short: no. And, for Fiona, cortisol regulation is controlled by the brain (the hypothalamus and pituitary gland) and adrenal glands.
“When working with clients, I encourage them to become their own ‘stress detectives,” Fiona says. “Recognising an issue means you can address it.”
For registered nutritionist, Holly Dunn, there is limited scientific evidence to suggest that a drink can lower your cortisol levels.
“Most claims are anecdotal or based on the general effects of maintaining stable blood sugar and electrolyte balance in the human body,” she says. “There are certain nutritional components in this drink, which could potentially influence cortisol production and regulation. It’s important to understand that any relationship is non-specific to the “cocktail” itself.”
But Fiona agrees that there are certainly some positives to this pretty little drink.
“It’s hydrating, naturally sweet, and offers a gentle hit of vitamin C, ideal if you’ve had a long morning or need a quick pick-me-up. More than that, the very act of making and sipping it can be a mindful moment in itself. Taking time out to pour, stir, and pause before you rush into the next task can quietly tell your body it’s safe to relax. That, in truth, may be its most calming quality.”
What actually helps lower cortisol?
In a world of quick fixes, it is always a balanced lifestyle that remains the true key to wellbeing. Cortisol is no different. Alongside proper hydration, rest and movement, good nutrition does play a role at keeping stress at bay.
Fiona suggests including foods rich in magnesium (leafy greens, nuts, seeds), B vitamins (whole grains, pulses, eggs, fish), and omega-3 fats (oily fish, flaxseed, or walnuts), which all support the body’s stress response.
For Holly, cortisol regulation is intimately tied to our circadian rhythm. “Cortisol levels naturally fluctuate throughout the day, peaking in the morning and declining at night,” she explains. “As long as we have access to a healthy lifestyle, our bodies take care of this for us.
“Cortisol is also released in response to physical, emotional and physiological stress, as well as low blood glucose levels,” Holly adds. “Ensuring we are eating enough is fundamental to managing stress through diet.”
While it’s tempting to believe in an easy fix, Fiona says that the idea that one drink can lower cortisol oversimplifies a beautifully intricate system. “Cortisol balance depends on the brain, the adrenal glands, sleep quality, movement, and emotional wellbeing.”
Above all, Holly advises not to let your diet become a source of stress. “Sometimes, we forget about foods that we love in our pursuit of good health, losing touch with an all-important nutrient: vitamin ‘P’; (for pleasure). Foods also enable connection, nostalgia and love.
“Sometimes, selecting foods that are deeply playful or meaningful to you in some way is the healthiest thing you can do for both your body and mind.”
