Have you heard of Yerba Maté? Do you know this miraculous drink from South America that combines the strength of coffee, the health benefits of green tea, and the joy of a ritual similar to tea ceremonies? Whether you're a fan of this delicious energizing beverage or just starting out, let's take a look at how to prepare it properly, dose it, and what to expect from it.
What is the ideal dose of Yerba Maté?
The correct dose depends on several factors, especially your caffeine tolerance, the desired effects, and also the preparation method. Let's break it down into 3 basic groups based on experience and focus on dosing.
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Beginners: 10 to 15 g of Yerba leaves (about 2 tablespoons) for one preparation.
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Intermediate drinkers: 20 to 30 g of Yerba leaves (3–5 tablespoons) – suitable for those already accustomed to stronger doses.
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Yerba Maté "pros": 40 g and more – for those who want the maximum energizing effect.
It is also important to note that Yerba can be refilled multiple times, allowing the effects to gradually release and the caffeine dose to be spread out over time. Beginners should always start with smaller doses and gradually increase them. As mentioned, the ideal amount can vary depending on caffeine tolerance, as well as health conditions and age.
Tips for safe and enjoyable Yerba Maté consumption
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Start with smaller amounts: They say repetition is the mother of wisdom. If you're new to Yerba Maté, it’s best to start with one cup a day and gradually increase the amount.
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Watch your reactions: Pay attention to how Yerba Maté affects you and adjust your consumption accordingly.
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Time of consumption: It’s best to avoid drinking Yerba Maté in the evening as it might affect the quality of your sleep. Ideally, avoid drinking Yerba Maté at least 6 hours before sleeping.
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Hydration is key: Don't forget to stay hydrated and drink enough water to easily prevent dehydration.
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Beware of consuming Yerba Maté on an empty stomach: If you're sensitive, consuming Yerba Maté on an empty stomach may cause undesirable effects, such as stomach issues.
Best preparation methods
Proper preparation of Yerba Maté is not rocket science, but following a few basic rules will help you fully enjoy its taste and benefits.
1. Classic method with a calabash and bombilla
If you want to experience Yerba Maté as it is drunk in Argentina or Paraguay and enjoy the traditional Yerba Maté while absorbing the tradition of this drink, this preparation method is for you. You will need a traditional calabash (container) and a bombilla (metal straw with a filter).
Procedure:
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Fill the calabash with Yerba to about 1/3 or 2/3 of its volume.
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Tilt the container slightly so that the Yerba settles on one side.
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Pour warm water (about 40°C), wait a few seconds, then add hot water
(max. 70–80°C). -
Insert the bombilla and enjoy!
This method allows for repeated refills, so you can enjoy Yerba Maté for several hours.
2. French press – simple preparation for beginners
Don’t have a calabash? No worries! You just need a French press, which is commonly used for making coffee.
Procedure:
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Add 15–20 g of Yerba to the French press.
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Pour water heated to 70–80°C.
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Wait 3–5 minutes and then gently press the filter down.
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Pour into a cup and enjoy a milder, yet still energizing drink.
3. The simplest preparation method
If you don’t have a French press, don’t worry. Yerba Maté offers versatile preparation methods, and you can even make it like tea.
The procedure is simple. Place the required amount (1–2 teaspoons of Yerba) into a tea infuser, the one you use for herbal or loose leaf tea. Pour hot water (max. 80°C) and let it steep for 3 to 5 minutes. And you're done!
4. Yerba Maté cold brew
If you want to enjoy Yerba Maté in an iced version, try tereré, a refreshing variation popular in Paraguay.
Procedure:
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Add Yerba to a glass or pitcher (about 20 g for 500 ml of water).
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Add cold water and let it steep for at least 10 minutes.
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For better taste, add lemon, orange, or herbs like mint.
What effects to expect according to the dosage?
Yerba Maté contains matein, a substance similar to caffeine but with a slower and longer-lasting effect. Depending on the amount of Yerba you drink, you can expect different effects:
✔️ Small dose (10–15 g) – a gentle boost, ideal for concentration and work.
✔️ Medium dose (20–30 g) – stronger energy, improved mood, and endurance.
✔️ High dose (40 g and more) – intense alertness, increased mental and physical performance, but it may cause nervousness in more sensitive individuals.
Although Yerba Maté is considered a safe drink, excessive consumption may lead to undesirable side effects. If you experience any of these symptoms, you should probably reduce the dosage or consult a doctor.
Symptoms:
- Sleep problems/insomnia
- Nervousness and anxiety
- Stomach pains
- Headaches
- Increased heart rate
When is the best time to consume Yerba Maté?
Timing of consumption is also one of the factors that affects your energy and productivity throughout the day. The question is, when is the ideal time to have Yerba Maté?
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In the morning: Having Yerba Maté as a start to the day can be a great alternative to morning coffee. Unlike coffee, with Yerba Maté you won't experience the sudden drop in energy, or the “energy crash.” In this regard, it’s a better and safer “version of morning coffee,” providing a gradual release of energy.
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In the morning: If you have a work morning and need a boost, Yerba Maté can ideally help improve concentration.
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In the afternoon: After lunch, a small dose of Yerba Maté can help overcome the afternoon slump.
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Before exercise: If you are into fitness, it is ideal to have Yerba Maté 30 to 60 minutes before training. Yerba Maté has the ability to increase endurance and burn fat. Some studies suggest that Yerba Maté may support weight loss due to its metabolic effects.
Yerba Maté is a great companion for anyone who wants to boost both body and mind. Whether you prepare it traditionally with a bombilla, in a French press, or as a refreshing tereré, always adapt it to your taste and needs. It's best to start with a small dose and gradually discover what works best for you.
So cheers, or as they say in Argentina: ¡Salud! 
