I Drank a “Cortisol Cocktail” Every Day for a Week—Here’s What Happened

If you’ve spent any time on social media lately, it’s possible you’ve come across the popular “cortisol cocktail”—a citrusy drink that promises to boost energy, ease stress, and help balance hormones. It’s easy to see why the idea has caught on. According to the American Institute of Stress, 77% of people say stress impacts their physical health, and 73% say it takes a toll on their mental health. In a culture where many of us feel constantly wired yet worn out, it’s no surprise people are looking for simple ways to self-soothe.

Cortisol, known as the stress hormone, is produced by the adrenal glands to help your body respond to stress. It also regulates processes related to metabolism, inflammation control, blood pressure management, and the sleep-wake cycle. When cortisol levels are too high or too low, you may notice shifts in your mood, energy, and overall health.

But can this homemade “cortisol cocktail” really make a difference? With my background in family medicine and national certification in nutrition—and with a month ticking down until my wedding—I tried this buzzy beverage for seven days and logged my experience.

I also consulted with Julia Zumpano, RD, LD, a registered dietitian at the Cleveland Clinic Center for Human Nutrition, for expert insight into how to make this drink work and whether there are more effective ways to get the same benefits.

What is the “cortisol cocktail”?

David Espejo/Getty Images

The cortisol cocktail, which has also been referred to as the “adrenal cocktail,” sounds a little like vacation in a cup. It’s become regarded as a natural wellness drink promoted to support adrenal health, replenish key nutrients, and help regulate cortisol.

While a few powdered mixes are available to buy, Zumpano advised me that it’s easy to make this drink at home. She suggested a classic cortisol cocktail would include:

• Half-cup orange juice, rich in vitamin C (which supports adrenal function) and potassium—look for the purest orange juice you can find, with as little added sugar or “natural flavors” as possible
• Half-cup coconut water, a natural source of electrolytes
• A pinch of sea salt, for a boost of sodium and trace minerals

This combination delivers roughly:

• 80 calories
• 17 grams of carbohydrates
• 130 milligrams (mg) of sodium
• 550 mg of potassium

Zumpano notes that these values may change depending on any extras you mix in. Some people add ingredients like collagen protein powder, cream of tartar (if it seems puzzling, the logic is that it’s another source of potassium), or coconut cream to boost the nutrient profile.

Before making my own cortisol cocktail, I asked Zumpano for her recommendations on how to make it as healthy as possible. Her advice? Stick with the basics. “Keep it down to eight ounces max,” she said. “The optional add on of collagen protein or coconut cream may help slow down the sugar from entering the bloodstream,” which can help manage blood sugar spikes.

She also cautioned against using too much salt, especially for individuals on a sodium-restricted diet.

Potential benefits, and cautions, of a cortisol cocktail

Proponents have stated that a cortisol cocktail helps:

• Improve energy levels
• Rehydrate and replenish electrolytes
• Support hormone balance
• Reduce stress and fatigue
• Improve sleep

One of the most widely discussed benefits is that cortisol cocktails help with adrenal fatigue. However, there is currently no medical evidence to support this idea. The adrenal glands, which are two small glands located above each kidney, produce hormones, including cortisol. Some believe that chronic stress can “burn out” the adrenals, leading to fatigue and hormone imbalances.

“In the medical profession, our practice is based on evidence,” says Pratibha Rao, MD, MPH, a board-certified endocrinologist at the Cleveland Clinic, “and there is no evidence that adrenal fatigue exists,” she explains in the Clinic’s Health Essentials blog.

There’s also no proof that cortisol cocktails directly nourish or support the adrenal glands beyond what a balanced diet already offers. That said, Dr. Rao notes they’re generally harmless for most people—as long as you don’t overdo it and don’t have any underlying health conditions.

It’s also important to understand the difference between adrenal fatigue and adrenal insufficiency, a serious medical condition in which the adrenal glands fail to produce enough cortisol. Symptoms include nausea, vomiting, low blood pressure, low blood sugar, and extreme fatigue. If you experience these signs, see a doctor right away.

Drinking a cortisol cocktail every day

For one week, I drank a cortisol cocktail every afternoon around 3 p.m.—a time when my energy typically dipped and I found myself tempted by caffeine or sugary snacks. I followed the classic recipe of one half cup of orange juice, one half cup of coconut water, and a pinch of pink Himalayan salt. On some days, I added a spoonful of coconut cream for blood sugar support.

Here’s what I noticed—both the benefits and what didn’t quite live up to the hype:

Drinking a cortisol cocktail was refreshing

One of the most enjoyable parts of drinking a cortisol cocktail every day was how refreshing it felt, especially during hot Florida afternoons. It gave me a hydrating break from plain water, and I looked forward to the citrusy taste.

“Sodium and potassium are minerals (and electrolytes) that are essential for our tissues, cells, and fluid balance,” Zumpano explains. “You need about twice as much potassium than sodium,” which this drink delivers.

Beyond taste, I could tell I was staying hydrated. One of the best indicators of hydration is urine color—a pale yellow means you’re likely well-hydrated, while dark yellow or amber may signal dehydration. Throughout the week, my urine stayed consistently light yellow, which reassured me that the electrolytes in the cortisol cocktail were doing their job. I also noticed fewer signs of dehydration, like dry mouth or afternoon fatigue. Drinking a cortisol cocktail may also be a healthier alternative to artificially flavored sports drinks, offering natural hydration without the added sugars and synthetic ingredients.

Drinking a cortisol cocktail gave me an energy boost

Cutting back on caffeine has been a personal goal, and during the week I drank a cortisol cocktail every day, I managed to go completely coffee-free. To be fair, I was also making an effort to stay hydrated and eat more nutrient-dense foods, but I still noticed a consistent midday energy lift after drinking the cocktail.

The natural sugars in the orange juice provided a quick glucose boost, while the electrolytes from coconut water and sea salt likely helped improve hydration and reduce that sluggish afternoon feeling. According to Dr. Rao, staying well-hydrated and eating a balanced, nutrient-rich diet are key to maintaining energy, and you don’t necessarily need a cortisol cocktail to get there.

Drinking a cortisol cocktail wasn’t a cure-all for my stress

Online claims suggest that cortisol cocktails can help reduce stress, but there’s currently no scientific evidence that drinking a cortisol cocktail directly lowers cortisol levels or calms the body’s stress response.

Despite the name, the cortisol cocktail didn’t melt away my stress. While it offered a refreshing pause in my afternoon and helped me stay hydrated, I didn’t experience any noticeable changes in how I reacted to daily pressures.

If you’re seeking proven, science-backed ways to manage stress, many medical professionals like me recommend focusing on the following:

• Exercise regularly: Physical activity helps lower cortisol and boosts mood-enhancing endorphins. Even brisk walking has measurable effects.
• Get enough sleep: Poor sleep is closely linked with higher cortisol levels and increased stress reactivity.
• Practice mindfulness or meditation: Studies show that mindfulness-based stress reduction (MBSR) programs can significantly lower cortisol and perceived stress.
• Connect with others: Strong social support is associated with lower stress hormone levels and better mental health.
• Limit caffeine and alcohol: Overuse of stimulants and depressants can disrupt your body’s stress response system.
• Eat a balanced diet: Nutrient-dense foods support hormone balance and help regulate mood and energy.

Will I keep drinking cortisol cocktails?

While I don’t plan to drink a cortisol cocktail every day, I can see myself enjoying one occasionally, especially as a way to stay hydrated. The combination of vitamin C, potassium, and electrolytes can be beneficial, but it’s not the only way to get those nutrients.

When I asked Zumpano about more sustainable ways to get the same benefits through food, she shared a list of nutrient-rich options.

Potassium-rich foods include:

• Bananas
• Oranges
• Potatoes
• Cantaloupe
• Avocados
• Leafy greens
• Broccoli
• Sweet potatoes
• Beets
• Honeydew melon

Foods high in vitamin C include:

• Citrus fruits
• Bell peppers
• Strawberries
• Kiwi
• Papaya
• Broccoli
• Brussels sprouts
• Tomatoes
• Kale

As for the sodium component of a cortisol cocktail, Zumpano added, “Most people get adequate—if not excessive—sodium through the Standard American Diet (SAD). Therefore, extra sodium is typically not necessary unless you’re eating a whole foods diet and need to add salt to meet your needs.”

In other words, if you’re eating a balanced diet with a variety of whole fruits and vegetables, you’re likely already getting the nutrients that a cortisol cocktail provides—without needing to drink it daily.

Are there side effects to drinking cortisol cocktails?

While a cortisol cocktail can be a hydrating and nutrient-rich option for many, it’s not without potential downsides, especially if consumed in large amounts. Possible side effects of drinking a cortisol cocktail include:

• Blood sugar spikes, particularly for those with diabetes or insulin resistance, due to the natural sugars in orange juice
• Increased blood pressure, as the added sea salt contributes to sodium intake
• Electrolyte imbalance, if consumed in excess, especially in people with kidney issues
• Tooth enamel erosion, since acidic citrus juices can wear down enamel over time if proper dental hygiene isn’t followed

Are cortisol cocktails safe for everyone?

For most healthy individuals, drinking a cortisol cocktail daily is generally considered safe, says Zumpano. However, if you have underlying health conditions, it’s important to proceed with caution. The ingredients—particularly the potassium from coconut water and sodium from salt—can pose risks for certain groups.

Speak to your doctor before drinking a cortisol cocktail daily if you have:

• Kidney disease
• High blood pressure
• Diabetes or insulin resistance
• Heart conditions that require fluid restrictions

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