If you find yourself feeling irritable, jittery, and downright exhausted by the end of the day, and it’s happening more often than not, your cortisol levels might be out of balance. Cortisol, the hormone closely linked to stress, can wreak havoc on the body when it's not properly regulated. From disrupting gut health and sleep to draining your energy and weakening immunity, the effects of chronic stress are far-reaching.
Thankfully, we’re becoming more familiar with effective ways to manage stress, including lifestyle habits like regular exercise, meditation, and mindful eating. One trending remedy that’s taken social media by storm is the so-called Cortisol Cocktail — a carefully blended bedtime elixir that TikTok influencers swear by for promoting calm and keeping stress at bay this summer.
The lowdown on cortisol
You might be thinking that cortisol is the body’s enemy, but on the contrary, it’s an essential hormone that your body relies on. When functioning as it should, cortisol follows a natural rhythm: it surges in the morning to help you wake up and tackle the day, then gradually tapers off as evening approaches.
The trouble starts when stress, (whether physical or emotional) throws this natural rhythm off. Whether it's a high-intensity workout, a tense situation, or looming deadlines, these stressors cause cortisol levels to spike, triggering classic symptoms like headaches, a racing heart, or sleep troubles.
This reaction isn’t random, it’s an evolutionary survival mechanism designed by the nervous system to help us face threats head-on. The real issue arises when cortisol remains elevated over long periods due to chronic stress. That’s when the system becomes imbalanced, and the negative effects start to pile up.
The science behind the Cortisol Cocktail
Wellness influencers are hailing the Cortisol Cocktail as the antidote to counterbalance the effects of stress.
The recipe? A refreshing blend of coconut water, citrus juices (typically lemon and orange), magnesium powder, a pinch of salt, and sparkling water. Each ingredient is said to play a specific role in supporting the body’s stress response, with the combination believed to enhance their individual effects.
The citrus juices provide a hit of vitamin C, a nutrient that’s rapidly depleted during periods of stress, and magnesium, often referred to as nature’s relaxant, helps to calm the nervous system to help combat that frazzled feeling.
Meanwhile, coconut water and sparkling water offer hydration, and the added salt helps replenish electrolytes — crucial minerals that support fluid balance and nerve function. Together, these ingredients form a fizzy, functional bedtime drink that many swear helps them feel more grounded and serene.
But what does the science say? Magnesium is a proven mineral that plays a critical role in regulating the hypothalamic-pituitary-adrenal (HPA) axis — the system responsible for the body's response to stress and there’s increasing evidence correlating magnesium supplementation with improvements in sleep, mood and stress.
Research supports the idea that supplementing with vitamin C can help lower chronically high cortisol levels — in fact one study found that taking 1,000 mg of vitamin C (in the form of ascorbic acid) helped bring cortisol closer to normal levels. Additionally, stress has been shown to deplete key electrolytes, reinforcing the logic behind the Cortisol Cocktail.
From a nutritional standpoint, some of the ingredients in this stress-relieving beverage — such as vitamin C, magnesium, and electrolytes do hold some merit.
However, sipping a fizzy, sugary drink just before bed may not be the most effective or sleep-friendly strategy for managing stress. The natural sugars in orange juice could disrupt blood sugar levels and interfere with sleep quality, while consuming a large drink late in the evening may lead to unwanted wake-ups for bathroom trips. Carbonation can also cause bloating or digestive discomfort in some people
The verdict on the Cortisol Cocktail
If you’re curious to try the Cortisol Cocktail, a better approach would be to enjoy it earlier in the day. Alternatively, you can tap into its benefits by focusing on a nutrient-rich diet - think vitamin C-rich foods like strawberries, bell peppers, and broccoli, along with targeted magnesium and electrolyte supplementation. Most importantly, it’s worth addressing the underlying causes of stress rather than relying solely on a trendy drink, because while the Cortisol Cocktail may be a tasty and refreshing addition to your summer wellness routine, it’s unlikely to be a cure-all on its own.
