Tired by 3pm? Four things I learned that have nothing to do with sleep (or another coffee)

For about two years my afternoons went like this. Decent coffee, productive till lunch, then around 3pm my brain would quietly leave the building. Same email, fourth read.

I blamed sleep. Then age. Then my inbox. Never once the single glass of water I'd had all day.

1. Thirst is a late messenger

Researchers at the University of Connecticut looked at mild dehydration, around 1.5% of your body's water. You can hit that before you even feel thirsty. In the women they studied, it was linked to headaches, fatigue and trouble concentrating, and tasks felt harder too. (source)

1.5% isn't a desert hike. It's a busy morning in an aircon office.

2. Water isn't the whole story

My fix used to be downing a litre at my desk, then spending the afternoon walking to the bathroom.

Your body holds water better when it comes with electrolytes. In a study of 13 everyday drinks, an oral rehydration solution (and, weirdly, milk) stayed in the body longer than plain water. (source) Water's still the hero. It just works better with backup.

Curious what's in mine?

3. Coffee isn't the villain. The order is.

Nobody's taking your coffee. Nobody's taking mine. That same study found coffee hydrated about as well as water.

The problem is coffee being the first thing into an empty tank. A glass of water with electrolytes first, then the flat white. It's the same coffee with a lot less riding on it.

4. Pick a habit you'll actually keep

The usual 3pm fix is a cooldrink or the emergency chocolate in the drawer. Great at 3:15, wet towel by 4.

What stuck for me was almost boring:

• Morning: one level scoop in 400–500 ml of water before coffee
• Afternoon: a sachet in my bag, in 500–650 ml of water
• Every day: a flavour I look forward to, with no added sugar

The scoop and the sachet are two formulas, both built for everyday use. The sachet is a slightly higher dose in a similar ratio, so I can carry a more substantial amount when I'm out and about. See them side by side.

A supplement you don't finish is just an expensive cupboard.

What to look for (whatever you buy)

• Sodium in an everyday range, not a marathon dose
• Potassium and magnesium, not just salt
• No added sugar
• Ingredients you can pronounce without Googling
• A taste you'd drink even if it did nothing

Kokee: The Everyday Electrolyte Mix.

5 electrolytes, coconut water powder, Himalayan pink salt, zero added sugar. A pouch for the counter, sachets for the bag.

From R 489.00

Try Kokee

Prefer sachets for your bag? Naartjie Strawberry | 20 Pack

It won't fix a bad night's sleep. But it's the easiest change I've made that I actually noticed. Try it before your morning coffee for two weeks and see how 3pm feels.

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