What to drink in the morning when coffee doesn't agree with you

Coffee doesn't suit everyone. For some people it means a racing heart, a churning stomach, shaky hands, or a sleepless night. Sensitivity to caffeine varies enormously between individuals.

The next question is usually "so what do I drink to wake up". But something else is worth checking first.

Often the problem isn't the drink

Morning sluggishness usually comes from places no drink can fix:

• Too little or poor-quality sleep. The number one cause, and caffeine only masks it.
• Dehydration overnight. Many people reach for coffee first thing when the body wants water — and a glass of water at that moment does more than expected.
• Skipping breakfast. Low blood sugar feels exactly like sleepiness.
• Not enough morning light. Bright light within an hour of waking helps the body switch properly into daytime mode.

For habitual coffee drinkers, try a week of: water on waking, breakfast, and a few minutes somewhere sunny. Many find the need for caffeine drops sharply.

Caffeinated but gentler

Green tea and oolong

Less caffeine than coffee for the same quantity, and more importantly they contain L-theanine, which makes the alertness smoother without the jolt. Plenty of people who can't handle coffee drink tea without trouble.

To go lighter still, discard the first steep: some caffeine comes out in it, so a quick rinse then brewing the second is gentler.

Weak black tea

More caffeine than green tea but still below coffee, and brewing it weak lets you dial it to taste.

Hot cocoa

A small amount of caffeine, far below coffee. Suits anyone wanting something warm and full-flavoured without the edge.

Caffeine-free

• Hot soy milk — contains protein, so it holds off hunger better than water alone. For vegans it also counts toward the day's protein.
• Warm lemon water — the light sourness wakes you more than plain water, and it rehydrates after the night.
• Ginger tea — warming, good on a cool morning or when feeling run down.
• Chamomile or mint infusions — caffeine-free and easy on the stomach.
• Vegetable juice — natural sugars steady the energy, though it doesn't "wake" you the way caffeine does.

If you like the taste but not the caffeine

• Decaf — still contains a trace rather than none, but far less.
• Roasted grain drinks — some have a similar bitter edge with no caffeine at all.
• Less rather than none. Half a cup, or brewed weaker, and after eating rather than on an empty stomach — for many people that alone removes the discomfort.

When to see a doctor

A racing heart, palpitations or shaky hands that persist, or happen without any caffeine, are no longer a sensitivity question. The same applies to anyone with heart conditions, anxiety disorders, an overactive thyroid, or on medication — caffeine interacts with some drugs.

This is general information and doesn't replace medical advice.

A note on milk tea

People giving up coffee often switch to milk tea assuming it's lighter. But milk tea is made from very strong tea in a large cup, so the caffeine may be no lower than a small coffee. If sensitivity is the issue, this isn't the place to move to.

Five shops, all open 24 hours: 38 Le Thi Rieng, 15B Nguyen Thi Minh Khai, 2B Tran Hung Dao, 148B De Tham (District 1) and 210 Bui Van Ba (District 7). Call 0923.183.183.

Quick answers

Is morning sluggishness really about caffeine?

Usually not. More common causes are poor sleep, overnight dehydration, skipping breakfast, and too little morning light — things caffeine masks rather than fixes.

Why can some people drink tea but not coffee?

Tea has less caffeine for the same quantity and contains L-theanine, which makes the alertness smoother without coffee's jolt.

How do I brew tea with less caffeine?

Rinse quickly, discard the first steep and brew the second — some of the caffeine comes out in the first.

What if I like the taste of coffee?

Decaf (still a trace rather than none), roasted grain drinks, or simply less: half a cup, brewed weaker, and after eating rather than on an empty stomach.

Is switching to milk tea lighter?

Not necessarily. Milk tea uses very strong tea in a large cup, so the caffeine may be no lower than a small coffee.

When should I see a doctor?

When a racing heart, palpitations or shaky hands persist or occur without any caffeine. Also for anyone with heart conditions, anxiety, an overactive thyroid, or on medication.