What to Drink to Last Longer in Bed

18 min
Premature ejaculation is a common sexual condition that many men go through. From low self-esteem to relationship issues, this sexual condition can be the main cause of psychological distress for about 1 in 3 men as young as 18 years old. Many men buy into the myth that premature ejaculation is an untreatable condition, but that couldn’t be more wrong. In this blog, we will be addressing the problem while listing foods, beverages, and physical exercises that can help you overcome this condition and get a healthier stress-free sex life. So without further ado, let’s begin.
Men Drink Last Longer

What is Premature Ejaculation (PE)?

Premature ejaculation, also referred to as PE, is a common type of sexual dysfunction that causes men to ejaculate much sooner than they desire which inevitably keeps them from enjoying their sexual encounters. It affects 1 in 3 men between the ages of 18-65, and It’s caused due to either psychological or medical factors, and sometimes both. These include:

  • Psychological Factors:
  1. Erectile dysfunction (ED).
  2. Depression.
  3. Anxiety and stress.
  4. Feelings of guilt.
  5. Relationship issues.
  6. Unrealistic expectations.
  7. Body insecurities.
  • Medical Factors:
  1. Diabetes.
  2. Heart problems.
  3. Drug and alcohol abuse.
  4. High blood pressure.
  5. Thyroid problems.
  6. Obesity.
  7. Low serotonin levels.

As well as leading to self-esteem and relationship problems, some men find themselves more depressed and anxious about the condition and eventually start to avoid any sexual encounters. The effects of premature ejaculation vary from one individual to another depending on the case, but they’re never pleasant.


The Most Effective Beverages to Last Longer in Bed

Improving your sexual health shouldn’t necessarily include chemicals. In fact, there are plenty of natural alternatives that have proven to be effective in boosting sexual stamina and overall health. Let’s discover some of them, starting with beverages.

  • Water

Did you know that water and overall body hydration can improve your sexual health and stamina levels? Proper hydration can help you last longer, prevent erectile dysfunction, enhance your physical performance, and keep your energy levels high. Dehydration, on the other hand, can have negative effects on your body, including sexual problems. It can drain your body’s energy and slow down blood flow, both of which are essential for good sexual performance. To ensure that you’re drinking enough water every day, Adopt the 8 by 8 method: drink eight 8-ounce glasses daily, roughly 2 liters. It’s worth mentioning that men’s recommended daily water intake is about 125.112 ounces.

  • Pomegranate Juice

It’s interesting to note that pomegranate is often referred to as the “natural Viagra.” This fruit has been scientifically proven to have a significant impact on men’s sexual performance and health, thanks to its high levels of antioxidants, polyphenols, and anti-inflammatory agents. Consuming pomegranate juice can help increase testosterone levels, boost energy and sexual drive, and improve the quality of erections by enhancing cardiovascular health and promoting better prostate health. Not only that, but pomegranate juice is also an excellent source of vitamin C, which is essential for your body to produce nitric oxide. In turn, nitric oxide helps improve blood flow to your muscles, leading to better and more sustainable erections and increased stamina.

  • Milk

Calcium, protein, vitamin D, and tryptophan indirectly contribute to men’s sexual performance. These nutrients are found in milk, an excellent dietary choice. Milk’s benefits for sexual health lie in essential nutrients like calcium and vitamin D, regulating hormones and preventing imbalances leading to issues such as low libido or erectile dysfunction. Calcium and vitamin D also promote better bone health, crucial for overall well-being, mobility, and flexibility—essential elements for sexual activity. Milk is also a good protein source, aiding in the production of hormones and enzymes associated with sexual health and overall body function.

  • Watermelon Juice

Watermelon juice is considered a natural alternative to Viagra due to its ability to increase blood flow in the body. This increase helps the penis to receive the necessary blood flow required to achieve and maintain an erection when aroused. The amino acid L-citrulline in watermelon juice is responsible for this effect. L-citrulline increases the production of nitric acid, which improves blood flow, leading to a boost in sexual stamina and a healthy, lasting erection. However, it’s essential for men with diabetes to consult their doctor regarding the appropriate consumption of watermelon juice or explore other natural alternatives with similar erectile function benefits.

  • Aloe Vera

While there’s a belief in aloe vera juice promoting sexual health, scientific evidence is lacking. Some think regular consumption may enhance libido, improve sexual well-being, and boost sexual experiences by improving blood circulation, sensitivity, and desire. Despite the lack of scientific support, aloe vera juice is rich in essential components like vitamins A, C, and E, zinc, magnesium, antioxidants, and essential amino acids. Some also believe it can affect testosterone production, relax blood vessels, and improve circulation.

  • Beet Juice

Regular consumption of beet juice has been associated with positive effects on sexual performance, stamina, and overall health, with individual responses varying. The presence of nitrates in beet juice is key to this impact, as they convert to nitric oxide, causing blood vessels to relax and enhancing blood flow. This heightened sensitivity can contribute to a more satisfying sexual experience. Additionally, improved blood flow from nitric oxide release may help delay fatigue, allowing individuals to engage in physical activities for extended periods. Ongoing research is exploring beet juice as a potential natural solution for enhancing sexual performance.

  • Banana Shake

Bananas, being a rich source of essential nutrients and vitamins, contribute to maintaining physical well-being. Studies suggest their potential to enhance sexual energy, libido, and stamina. Banana shakes, enriched with the notable enzyme bromelain found in bananas, offer added nutritional value. Additionally, the presence of natural sugars like fructose, glucose, and sucrose in daily banana shake consumption is believed to boost energy levels and endurance.

  • Strawberry Smoothie

Nitric oxide is a significant element that improves blood flow and enhances sexual health. It plays a crucial role in getting a healthy erection and lasting longer in bed. Strawberries contain not only nitric oxide but also other essential nutrients such as antioxidants, vitamins C and K, and flavonoids. Including strawberry smoothies in your diet can benefit your sexual health and improve your stamina, allowing you to last longer in bed.

To spare you the time of searching for the best strawberry smoothie recipe that will enhance your sexual health, we are going to provide you with a quick and easy one.


  1. One cup of fresh hulled strawberries.
  2. A tablespoon of chia seeds.
  3. A cup of almond milk.
  4. Half a cup of Greek yogurt.
  5. A small amount of honey for sweetness.
  6. Ice cubes.

Blend all the ingredients together until their texture becomes thick and smooth.

Note that using honey as a sweetener adds more benefits to the already beneficial smoothie as it has been proven to have essential nutrients for the body, including antioxidants.

  • Chocolate Smoothie

Flavonoids, which are plant compounds with antioxidant properties, are abundant in dark chocolate. These compounds have been shown to positively affect blood flow, potentially boosting erectile function. Additionally, dark chocolate contains essential minerals such as iron and magnesium. These minerals play a vital role in the proper functioning of the body, including the formation of red blood cells and the transport of oxygen.

If you’re looking for a delicious and beneficial dark chocolate smoothie to enhance your sexual health, here’s one that we suggest:


  1. A ripe banana.
  2. A cup of milk.
  3. A small amount of honey for sweetness.
  4. A tablespoon of almond butter.
  5. Two tablespoons of cocoa powder.
  6. Ice cubes.

Blend all the ingredients together until their texture becomes thick and smooth.

  • Coconut Water

Coconut water is packed with essential electrolytes like potassium and magnesium, crucial for rehydrating the body and supporting muscle function. It’s a hydrating drink rich in nutrients vital for various bodily processes. Adequate hydration is essential for preventing factors that can significantly affect one’s ability to endure and perform during sexual activities, such as fatigue, dehydration, and muscle cramps. Coconut water helps to maintain well-balanced hydration levels, allowing individuals to maintain the required stamina to enhance sexual performance.

  • Green Tea

Green tea has always been praised for the multiple health benefits it provides for individuals. As for men in particular, the extraordinary composition of this antioxidant-rich drink offers likely benefits for sexual performance and overall health. Green tea contains a blend of catechins, caffeine, and other compounds that could help improve blood circulation, promote relaxation, and enhance focus, which in turn may lead to an overall improvement in sexual wellness. Although further scientific research is still needed to confirm these findings, introducing green tea into a balanced diet could be an effective way to boost your sexual health.

  • Celery Juice

Enhancing blood flow is vital for sexual health, stamina, and performance, including erectile function. Celery juice, rich in phthalides, supports increased blood circulation, delivering essential nutrients and oxygen to body tissues. Additionally, it provides key vitamins and minerals like potassium, magnesium, and vitamins A, C, and K, benefiting the immune system, electrolyte balance, and muscle function.

Alcohol and Premature Ejaculation

Alcohol’s relaxing impact on the body and mind can ease performance anxiety linked to premature ejaculation. Some men use it for anxiety relief and increased stamina during sexual activity. However, it’s crucial to note that excessive alcohol consumption raises the risk of erectile dysfunction.

Food that Help to Last Longer in Bed

Moving on with our list, it’s time to discover some of the foods that can significantly improve sexual health and performance.

  • Oysters

Oysters, rich in zinc and minerals, positively influence sexual performance by supporting testosterone production and increasing sexual stamina. Adequate zinc levels are vital for hormonal balance, with testosterone playing a key role in sexual function and libido.

While oysters are an excellent source of zinc, there are still some good alternatives available for those who aren’t able to find oysters in their region. Here are a few good examples:

  1. Red meat.
  2. Whole grains.
  3. Poultry.
  4. Dairy products.
  • Dark Chocolate

Everyone loves chocolate for its ability to boost endorphins. Fortunately, men can benefit from it in more ways than one. Chocolate can enhance blood flow, regulate blood pressure, and provide the body with flavonoids and phenylethylamine, which can improve sexual performance and overall well-being. Understanding each of these compounds’ positive effects on the body is essential, so let’s briefly discuss them.


Flavonoids are compounds that can help improve blood flow by supporting the dilation of blood vessels. This promotes cardiovascular health and enhances circulation, which is essential for sexual function.


Phenylethylamine is believed to replicate the mood-boosting effects of endorphins. This can help alleviate stress and prevent premature ejaculation caused by performance anxiety.

  • Spinach

Regular spinach consumption, rich in essential nutrients, significantly improves blood flow, crucial for cardiovascular health and sexual well-being. Spinach’s high folate and magnesium levels play key roles in stimulating sexual performance by sustaining nitric oxide production for enhanced penile blood flow and supporting testosterone levels essential for libido. Moreover, spinach, packed with iron, potassium, and vitamins K and C, serves as a nutrient powerhouse, promoting overall energy, vitality, and muscle growth.

  • Salmon

Omega-3 fatty acids, like EPA and DHA found in fish such as salmon, positively impact cardiovascular health, enhancing blood flow and overall well-being. This can potentially reduce the risk of erectile dysfunction and support sexual function. Other oily fishes like mackerel, trout, and fresh tuna also serve as excellent sources of omega-3s. By incorporating a variety of these oily fishes into one’s diet, a diverse intake of omega-3 fatty acids can be ensured, thereby supporting overall heart health and potentially improving sexual function.

  • Avocados

Avocados, rich in vitamin E, potassium, and monounsaturated fats, offer cardiovascular benefits by maintaining cholesterol levels and supporting heart health. Vitamin E acts as an antioxidant, protecting cells, while potassium regulates blood pressure and fluid balance. These nutrients collectively promote optimal cardiovascular function, improve blood flow, and boost energy levels, potentially enhancing sexual stamina. Studies, including one in the journal “Nutrients,” suggest that avocados may positively impact sperm quality, with frequent consumption linked to increased motility, vitality, and morphology. While further research is needed for confirmation, these findings hint at avocados playing a role in supporting male reproductive health.

  • Bananas

Bananas, rich in vital potassium, play a crucial role in maintaining various bodily functions, including muscle function. Adequate potassium intake supports proper muscle contraction, helping prevent fatigue and strain during physical activities, like sexual activity. Incorporating bananas into a balanced diet contributes to optimal potassium levels, enhancing sexual performance and endurance. Additionally, bananas contain bromelain, an enzyme with positive effects on libido. Though the exact mechanisms are still under study, many men have reported positive results after consuming bromelain.

  • Nuts and Seeds

Nuts and seeds, like almonds, walnuts, and pumpkin seeds, are vital for sexual health and endurance due to their rich content of essential minerals such as zinc, magnesium, and omega-3 fatty acids. Zinc regulates hormones, magnesium aids in blood flow, and omega-3s reduce inflammation, collectively enhancing sexual performance. Some nuts, like peanuts, pistachios, and walnuts, contain L-arginine, an amino acid precursor to nitric oxide, promoting vasodilation and crucial blood flow for achieving and sustaining erections.

Food Supplements that Help to Last Longer in Bed

In addition to foods and beverages, there are a variety of food supplement options that can remarkably aid in making a positive change to your sexual health and performance. Let’s discover some of them.

  • Panax Ginseng

Panax ginseng, a traditional aphrodisiac, has historical use in enhancing sexual performance and addressing issues like erectile dysfunction. While further research is needed, its traditional role makes it an intriguing natural option for supporting sexual health. Ginseng tea, derived from Panax ginseng roots, is a recognized natural solution with adaptogenic properties. These properties are essential for reducing stress and fatigue, factors that significantly influence sexual stamina. Adaptogens aid the body in managing stress, fostering a balanced physiological response and ultimately enhancing sexual endurance.

  • Tribulus Terrestris

Tribulus Terrestris is a plant that has been used in diverse cultures and particularly in traditional Chinese medicine. It’s been valued for its potential to enhance erectile function, libido, and overall sexual performance. Its positive impact on sexual desire makes it a viable natural option for men. Numerous studies support the potential effectiveness of Tribulus Terrestris in enhancing sexual function, and it has also been a traditional component of Chinese medicine, believed to promote various aspects of health, including sexual well-being.

  • Maca

Maca, native to the mountains of Peru, is renowned for enhancing sexual function, desire, and fertility. Often considered an adaptogen, it is traditionally used to manage various aspects of reproductive health. Available in powdered form, maca root has been found to improve sperm count, balance hormones, and offer adaptogenic benefits for reproductive health. However, individual health conditions should be considered before using maca, and consulting a healthcare professional is recommended. Easily incorporated into daily meals and snacks, maca powder’s mild, earthy flavor makes it a versatile addition to foods like yogurt, smoothies, salads, soups, or baked goods, allowing individuals to integrate this traditional remedy into their diets according to their preferences.

  • CBD Oil

CBD oil is a product derived from the cannabis plant that has many benefits for sexual performance and endurance. CBD oil can help to reduce stress and anxiety, which can directly affect sexual performance by promoting a more relaxed state of mind. Furthermore, CBD oil has anti-inflammatory properties that can improve blood circulation, which is essential for sexual function. CBD oil can also promote overall well-being and reduce inflammation, providing a holistic approach to supporting sexual health and stamina.

Exercises that Help to Last Longer in Bed

As commonly known, to be healthy isn’t just to eat healthy. You have to move your body as well. Physical exercises play a major role in improving and maintaining your sexual and overall health. Let’s go through some of the essential exercises that you should add to your daily workout routine.

  • Squat

Performing squats is one of the exercises that can help improve overall strength and endurance, leading to increased sexual stamina. This exercise involves multiple muscle groups, including the lower body and core, which can enhance physical fitness and endurance. Squats can also offer benefits such as improved flexibility and range of motion, which can have a positive impact on sexual performance. Regularly incorporating squats into a comprehensive fitness routine can boost endurance during sexual activity.

To ensure that you are doing squats correctly, follow these simple steps:

  1. Stand with your feet shoulder-width apart.
  2. Bend your knees and push your hips back while keeping your back straight to lower your body.
  3. Lower your hips until your thighs are parallel to the ground or as far as feels comfortable.
  4. Be sure that your knees are not extending beyond your toes.
  5. Return to the starting position by pushing off with your heels.

When done properly, squats can engage the pelvic outlet, which is critical to sexual health. Regularly performing pelvic floor exercises can help strengthen the muscles, which can help prevent premature ejaculation by improving control over pelvic functions. Incorporating squats into a targeted exercise routine, in addition to consulting with a fitness professional or healthcare provider, can help promote pelvic floor strength.

  • Kegel

Kegel exercises are particularly important for strengthening pelvic floor muscles, these exercises improve ejaculatory control, offering a natural and effective way to enhance sexual performance and stamina

To perform kegel exercises correctly, follow these simple steps:

  1. Identify the muscles that you use to stop urination midstream.
  2. Contract these muscles, hold them for a few seconds, and then release them.
  3. Aim for three sets of 10 repetitions each day.
  4. incorporate both slow contractions, holding for a count of 5, and fast contractions for a more dynamic workout.

Combining kegel exercises with other exercises, like squatting, can create a comprehensive approach to pelvic floor muscle strength during pregnancy.

  • Masturbation

Masturbation is the act of self-stimulation, and it’s a natural aspect of sexuality. Outside its role in personal pleasure, some men try to use masturbation as a mechanism to last longer in bed. By doing so, men can desensitize the body to sexual stimulation, reducing the likelihood of premature ejaculation. Additionally, this method may act as a form of conditioning, helping men gain better control over their arousal and learn to delay ejaculation, eventually improving endurance. Some men tend to use the stop-and-start method, in addition to masturbating before intercourse. This method is known to help individuals retrieve control over their arousal and improve endurance. It consists of intentionally pausing when you feel close to ejaculation. Once you notice that the urge has faded, you can resume activity. The stop-and-start method allows men to determine and handle the sensations leading to ejaculation, providing a practical approach to building stamina and prolonging sexual affairs.

  • Yoga

Yoga, a 5000-year-old practice involving physical postures, breath control, and meditation, offers various benefits for sexual health, including improved stamina. By addressing both mental and physical aspects, yoga establishes a foundation for enhanced sexual function. The practice’s hormonal regulation benefits, achieved through specific postures and controlled breathing, help balance hormone levels and reduce stress and anxiety. The mindfulness cultivated in yoga promotes present-moment awareness, enhancing self-control. Studies suggest that this mind-body connection, combined with bodily discipline, positively influences pleasure and ejaculatory functions, potentially contributing to improved sexual stamina.

  • Meditation

Meditation offers numerous benefits for sexual health, including improved endurance in bed. Regular meditation practices enhance overall mindfulness, reducing anxiety and stress for better ejaculation control. The calming effect of meditation leads to increased focus, extending sexual encounters. Furthermore, it fosters a deeper mind-body connection, enabling men to understand and manage their sexual responses effectively. This heightened self-awareness enhances communication with partners, promoting a healthier and more fulfilling sex life. Meditation techniques, tailored for better ejaculation control, provide additional tools for men seeking improvement.

There are various meditation techniques to gain better control over ejaculation, such as:

Mindfulness Meditation:

In this type of meditation, individuals focus on their breath and observe sensations without judgment, which helps enhance awareness and control over arousal.

Tantric Meditation:

This method involves channeling sexual energy throughout the body to promote a cooperative balance between the physical and mental elements of sexuality.

Guided Imagery and Visualization Techniques:

These can be employed to create a positive and relaxed mental state during intimate moments, aiding in ejaculation control.

Experimenting with different meditation methods allows individuals to find what works best for them in achieving better command over their sexual responses.

  • Deep Breathing

Deep breathing is a practical tool for enhancing sexual performance, especially in lasting longer in bed. Incorporating deep breathing exercises during intimate moments brings benefits like increased relaxation, reduced anxiety, and improved control over arousal. During sexual activity, taking a moment for deep breathing helps prevent premature ejaculation by countering rapid breathing and a fast heart rate associated with climax. Controlled breaths induce mindfulness and self-awareness, slowing down the progression toward orgasm. Deep breathing also fosters self-awareness, allowing individuals to connect with their bodies and tune into physical and emotional sensations during sex, deepening their understanding of arousal levels.

Can Delay Spray Make You Last Longer?

A delay spray is a topical anesthetic applied just before intercourse to reduce penis sensitivity, particularly in cases of over-rapid or premature ejaculation. Its primary purpose is to numb sensitive areas temporarily, extending the duration of sexual intercourse without significantly affecting pleasure. While not the sole option for addressing this issue, it is a popular choice. Common local anesthetics in delay sprays include lidocaine, benzocaine, and prilocaine. However, individuals sensitive to lidocaine and benzocaine may experience adverse reactions like swelling, itching, rash, and redness.

Never believe the myth that states that premature ejaculation is something that can’t be treated. There are a wide range of treatment options to choose from, just check with your doctor first to see what works best for you.

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