The Best Non-Coffee Drinks for the 4pm Slump

Published: 2026-05-18

It happens most afternoons. Around 3 or 4pm, everything feels a bit harder than it should. Plenty of people reach for another coffee. Here are some alternatives worth knowing about, with the caffeine in each.

Start with water

Before anything else, have a big glass of water. It's free, it's easy, and it's worth ruling out before you reach for caffeine. Sparkling water with a squeeze of lemon makes it feel more like a treat.

Matcha soda

If you want something cold, fizzy and lightly caffeinated, this is our pick (we're biased, but it's why we started Luma). A 330 ml can of Luma contains 42–67 mg of caffeine, depending on the batch of matcha, which is less than a typical café coffee. It's made with real matcha and Hawke's Bay lemon and lime juice, so it tastes bright, citrusy and earthy.

Green tea

Classic and underrated. Brewed green tea has around 25–35 mg of caffeine per cup. Try it cold-brewed in summer: steep the leaves in cold water in the fridge overnight for a smoother taste.

Rooibos and herbal teas

If you'd rather have no caffeine at all in the afternoon, rooibos is a good choice. It's naturally caffeine-free and works hot or iced.

Why many people skip the 4pm coffee

Caffeine's half-life is commonly quoted at around 5–6 hours for healthy adults, so a strong coffee late in the afternoon is still partly around in the evening. If caffeine affects your sleep, a lower-caffeine or caffeine-free option later in the day is an easy change.

What to watch

Sugary soft drinks and energy drinks can carry 25–40 g of sugar per can. If you're swapping them out, check the label of whatever you're swapping in.

Our pick

A cold matcha soda at 4pm: caffeinated enough to feel like a pick-me-up, with less caffeine than a coffee, and made with real matcha.