Important points

• Energy drinks can increase your energy and improve your alertness, but they can also have negative side effects, such as nervousness and insomnia.
• Energy drinks contain large amounts of caffeine, so you should make sure that you do not consume more than the recommended amount of caffeine of 400 mg.
• There are many ways to give yourself enough energy to get through the day, such as eating a balanced diet, getting enough sleep and drinking plenty of fluids.
• If you want a drinkable alternative, try tea, water, green juices and protein shakes, all of which have health benefits.

Energy drinks are big business. The big brands are all well known, like Red Bull, Monster and Rockstar. Most people have had an energy drink or two and use them for a quick energy boost instead of relying on coffee. Their taste can also make you feel very refreshed.

However, there is a hidden side effect that is a cause for concern. An article in the British Journal of Nutrition found that while energy drink consumption can improve the performance of athletes, it also brings negative side effects such as insomnia and nervousness [1]. Drinking too many energy drinks can leave you feeling tired and exhausted over time.

Energy drinks: Who drinks them?

Energy drinks have been big business since the mid-1980s and are still an incredibly fast-growing market. Global energy drink sales are expected to reach $53.1 billion by the end of 2022. They've done this by coming up with catchy slogans like "Gives you wings" by Red Bull or "Party like a Rockstar" by Rockstar.

By offering an alternative beverage choice to coffee that delivers a quick energy boost and looks cool, energy drink manufacturers have established themselves as firm favorites, especially among the key target group of young men aged 18 to 34.

However, excessive consumption of energy drinks can be harmful to your diet. If you do consume an energy drink, you should look for healthier options to combat fatigue. There are many alternatives that can give you a natural energy boost or help you stay focused and alert.

Are energy drinks bad for you?

Energy drinks can give you a boost of energy when you really need it, but they can also give you an unnatural high that can be confusing. There are many reasons to limit your consumption of energy drinks. The most serious is that they harm the health of their users, and many of them end up in the hospital.

In 2011, the Substance Abuse and Mental Health Services Administration claimed that over 20,000 emergency room visits in the United States were related to energy drinks [2]. In 2019, a study by the Center for Science in Public Interest found that there had been 34 deaths related to energy drink consumption in the United States since 2004 [3]. There have also been deaths related to energy drinks in the United Kingdom.

Energy drinks are particularly popular among young people, who are more prone to addiction and drink much more caffeine than they should. A study in BMJ Open found that in the UK, 1 in 3 children drink energy drinks weekly [4].

Caffeine can be beneficial when consumed occasionally, but if you enjoy drinking caffeinated beverages, you should limit the amount you consume. The Mayo Clinic states that you should not consume more than 400 mg of caffeine per day [5]. 400 mg is equivalent to about eight cups of coffee or ten 100 mg energy drinks.

Excessive caffeine consumption can have many negative side effects, including the following

• Headache
• Irritability
• Breathing problems
• Diarrhea
• Fever
• Dehydration
• Sleep problems
• Rapid heartbeat
• nervousness
• Cramps
• Increased blood pressure

What are the alternatives to energy drinks?

To avoid the negative side effects of energy drinks, limit your caffeine intake and avoid buying or drinking too many energy drinks. But that doesn't mean you have to feel exhausted all day long, as there are many ways to boost your energy naturally.

We've put together some excellent alternatives to energy drinks to help you maintain your energy levels and fight fatigue without drinking potentially dangerous energy drinks.

Many people turn to energy drinks in the morning when they haven't gotten enough sleep. One of the main reasons for consuming energy drinks during the day is because they don't get the right amount of sleep their body needs. The NHS says that healthy adults should get between 7 and 9 hours of sleep each night.

One of the best ways to ensure you feel energized in the morning, even if you haven't gotten enough sleep, is to take B・SYNC ON. These clinically proven wake-up tablets help you wake up naturally, lift your mood, and ensure a smooth awakening. They can give you so much energy that you don't need an extra energy boost from an energy drink. And best of all, B・SYNC ON tablets are made only from natural ingredients, making them 100% safe and healthy. The four natural active ingredients include vitamins B5, B12, zinc, and caffeine, contained in a sustained-release capsule.

For the tablets to work best, take one shortly before going to bed. You will then slowly wake up in about 7 hours. Take the tablets in accordance with your circadian rhythm for the best results. Try B・SYNC ON today and start your journey to a life without energy drinks!

2. Drink tea

Brewed tea contains less caffeine than coffee or energy drinks, making it the most health-conscious caffeine beverage. Some teas, such as peppermint, chamomile and ginger, do not even contain caffeine.

Green tea is a great drink to replace energy drinks with. It has health benefits such as a lower risk of heart disease and cancer, and there is evidence that green tea can improve your mental clarity and performance. It is a good drink to have throughout the day, whether you need an energy boost in the morning or evening.

Peppermint tea is another good tea alternative that tastes great and can boost oxygen levels in the brain [6]. Ginseng tea is another good option for stress relief and provides disease-fighting antioxidants while tasting great [7].

Ginger root tea is another health-boosting alternative, as it can prevent cancer, Alzheimer's disease, and more [8]. Teas without caffeine may not give you an instant energy boost, but they can help you maintain your energy levels throughout the day so you don't need an energy drink.

Caffeinated teas often have the same energy boost as coffee and energy drinks, but with much less caffeine and no jittery side effects. You can drink tea hot or cold, which adds to the variety. If you don't like one tea, you can always try another.

3. Drink your water

Never underestimate the simple benefits of drinking water. One of the main reasons people drink energy drinks is because they are thirsty, and that's when it's convenient to have one. Instead of wasting money on expensive energy drinks, fill up a bottle of water and always have one with you in case you get thirsty.

An article from Nutrition Review states that dehydration can make your body feel tired and exhausted, which people often confuse with fatigue [9]. Before drinking a caffeinated energy drink, you should drink some water first to make sure you are not simply dehydrated.

There's no need to overstate it, but water is good for your health. The NHS recommends drinking 6 to 8 cups of water a day [10]. If you want to spice up your water a bit, you can always add some fruit to get some healthy vitamin B into your diet.

4. Take your vitamins

If you feel like you're tired on a regular basis, you may be lacking a vitamin. Some natural vitamins and minerals, such as magnesium, can help your body produce energy. A magnesium deficiency can cause your body to feel tired.

An article in the Journal of Nutrition states that magnesium can help your body work more energy efficiently, meaning you use less energy to do the same work [11]. If you get enough magnesium, you won't need energy drinks to perk you up because you'll have an energy surplus. Magnesium-rich foods you can try include dark chocolate, avocados, tofu, and whole grains.

Vitamin B is another important vitamin that can give you more energy. An article from Harvard Heath states that a vitamin B deficiency can make you feel tired, have mood problems, and have trouble concentrating [12]. Try eating foods like seeds, nuts, and lean meats, all of which are rich in vitamin B. If you want, you can take a vitamin B or magnesium supplement.

5. Do some exercise

One of the reasons people drink energy drinks is because they make them feel better and more productive; another way to feel that way is to get some exercise. It doesn't have to be too intense, otherwise you'll use up your energy, but a quick bout can boost your serotonin and endorphin levels [13]. Exercise can improve your mood, cognition, and concentration.

According to the NHS, you should aim to do either 75 minutes of vigorous aerobic exercise or 150 minutes of moderate aerobic exercise each week to maintain your body's health [14]. A short jog can keep your body healthy and make you more productive.

6. Drink green juices or smoothies

Dark green vegetables such as spinach, kale and parsley used in green juices are a good source of organic vitamin B. Your body needs vitamin B to maintain metabolism. A high metabolism means your body produces more energy.

So if you drink green juices or vegetable smoothies, your body can produce more energy that you can use instead of an energy drink.

7. Eat some protein

Just as dehydration can lead to fatigue, a lack of protein can also make you feel tired and weak. Protein is a great source of energy because it provides your body with energy. Researchers from Cambridge have found that protein stimulates your cells better than glucose[16].

Many foods, such as fish, eggs and nuts like almonds, contain protein. If you don't feel like snacking, you can also treat yourself to a protein shake, which is a great source of energy on the go and offers many nutritional benefits.

8. Eat nuts

Nuts have been mentioned a few times in this article as a great source of protein and vitamin B. They are one of the most nutrient-dense foods in the world and are packed with health benefits. They are great for a balanced diet as they contain carbohydrates, fat and protein that can keep your body energized for longer.

One study found that people who eat nuts frequently have improved brainwave frequencies, which are associated with cognition [17]. Each nut has different health benefits, so consider which nut will give you what you need. For example, one study found that walnuts can improve memory and learning ability [18].

9. Take some berries

Similar to nuts, berries are a nutrient-rich food. They contain many nutrients that help you maintain your energy and feel better in the long term. If you like the sweet taste of energy drinks, berries can be a good alternative because they also taste sweet but more natural.

They are a good source of fiber, which can give you a long-lasting energy boost. Unlike energy drinks, berries not only provide immediate benefits but can also improve your health. One study found that blueberries improve blood vessel health [19].

10. Enjoy some carbohydrates

Carbohydrates are another food group that can provide you with energy. Carbohydrates give you a boost of energy and keep you productive throughout the day. They also have other health benefits that energy drinks cannot provide.

 

A study found that carbohydrates improve your attention and alertness throughout the day. Carbohydrates can be very helpful and meet your need for an energy drink alternative.

11. Take a power nap

If you have the time, a short nap can help you overcome fatigue. Even a short 10-minute nap can increase your alertness and relieve your fatigue. A short nap can replenish your body's adenosine levels.

Adenosine is the chemical responsible for sleepiness. Once you satisfy your body, you may no longer feel tired and no longer need to drink an energy drink.

Final considerations

If you're thinking about replacing energy drinks with something healthy, there are many alternatives for you. There are drinks, snacks and activities that can give you a similar energy level to energy drinks.

Not all methods are suitable for everyone. For example, you may be allergic to nuts or have a health reason to avoid one of these alternatives.

Choose an option that you enjoy and that fits your lifestyle. All of these alternatives will keep you feeling refreshed, focused and productive without the need for a caffeinated energy drink. These alternatives will help you limit caffeine consumption, which can have positive effects on your health.

Try to get more vitamins and eat a balanced diet for long-term benefits. Keep healthy snacks like nuts and berries on hand so you're not tempted to reach for energy drinks. If you're looking for a drink, choose a protein shake, tea, water or green juice instead of a Red Bull. I hope this information has helped you find an alternative to energy drinks.

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