Why Do Energy Drinks Make Me Tired?
When you consume an energy drink, you expect to feel invigorated, energetic, and ready to tackle your day or your workout. Usually, you do get a burst of energy after you drink one, but eventually, fatigue begins to set in again. So, you drink another Red Bull, hoping to experience another boost, only to repeat the cycle of sluggishness once the second drink wears off.
Worse yet, you discover that as time goes on, you need to drink more to achieve the same energy burst you got from just one energy drink. Sometimes, you may even feel more tired than you would have had you avoided drinking one in the first place. What is going on? Why does something that promises a boost in alertness, focus, and power end up causing fatigue? Let’s take a look at some of the ways that energy drinks can affect your energy levels:
4 REASONS WHY ENERGY DRINKS COULD BE MAKING YOU TIRED
1. Caffeine and Sugar Crash
Energy drinks contain large amounts of caffeine and sugar, both of which provide fast access to energy followed by a crash. A can of Red Bull contains 111mg of caffeine and 37g of sugar, while a can of Monster contains a whopping 160mg of caffeine and 51g of sugar. When you compare that to one cup of coffee, which has 80mg of caffeine and 0g of sugar, it seems rather excessive. In addition, the recommended amount of caffeine per day is 400mg, so drinking 2 Monster cans will get you close to that rather quickly!
Caffeine works by blocking adenosine receptors in your brain, thereby delaying fatigue. Once the caffeine wears off, however, these receptors are flooded with the adenosine buildup that accumulated during the blockage, and you experience a crash. This is why you can feel more exhausted after drinking caffeine than if you hadn’t consumed it at all. Sugar is similar to caffeine in that it causes a temporary energy spike followed by a crash, but it works slightly differently. Ingesting excess amounts of sugar causes your blood glucose levels to rise. Your body responds to this by releasing insulin to manage the extra sugar, resulting in a rapid drop in blood sugar. This drop can make you feel lethargic, irritable, and extremely tired.
2. Dehydration
Because of the large amount of caffeine in energy drinks, dehydration is another side effect to look out for. Caffeine is a diuretic, which causes increased urine production. If you don’t offset this by drinking enough water, you will become dehydrated. Water is essential for your body to function at its best, and you can experience various negative effects, such as headaches, dizziness, and fatigue if you aren’t properly hydrated.
When you’re dehydrated, your blood becomes thicker and harder to circulate throughout your body. As a result, your heart has to work harder when it pumps blood and your blood pressure drops, causing you to feel dizzy, lightheaded, and tired. Dehydration messes with the balance of your electrolytes as well. When your levels of electrolytes are off, your cells reduce their energy production, leading to fatigue. Being dehydrated can also cause issues with body temperature regulation, cognitive function, and the efficiency of your muscles, all of which can make you feel tired.
3. Overstimulation of Your Nervous System
The excess amounts of caffeine found in energy drinks can also trigger your nervous system to go into overdrive. Stimulating your nervous system isn’t a bad thing to do temporarily, but when you overload it too frequently, several things can happen that lead to fatigue.
First of all, your adrenal glands will release cortisol, your body’s stress hormone. Too much cortisol production causes your glands to get overworked, which in turn causes you to feel tired. Overstimulating your nervous system also causes a depletion of dopamine, serotonin, and norepinephrine, all of which contribute to mood and energy. In addition, a constant state of alertness activates your fight-or-flight response. This causes your blood pressure and heart rate to increase, leading to mental and physical exhaustion.
4. Disrupted Sleep
Once again, caffeine is the culprit here. Drinking large amounts of caffeine, especially later in the day, can cause your sleep to be disrupted. Some people are more sensitive than others, but generally, caffeine can stay in your system for up to 10 hours. As mentioned above, it blocks your adenosine receptors, preventing you from feeling tired, and activates your nervous system, which can keep you feeling alert and awake and prevent you from winding down before bed.
Caffeine can also reduce the amount of deep, restorative sleep, which is essential for physical recovery and cognitive function. In addition, it can make you more restless and more likely to wake up more frequently during the night. When you don’t get enough sleep, or have poor sleep quality, it affects your ability to focus and remain alert the next day. This makes it more likely that you’ll reach for something with caffeine in it, like an energy drink, starting the cycle of artificial energy and poor sleep all over again.
How can I feel energetic without using energy drinks?
The good news is, you don’t have to rely on energy drinks to feel energetic. There are plenty of other ways to enhance your energy levels. In fact, here are some healthier ways to gain more energy:
Get Better Sleep
The first place to look if you’re lacking energy is at your sleep hygiene. Are you truly getting the proper amount of rest you need for your body to function at optimal levels? And if you are clocking in at 7-8 hours a night, are you confident in the quality of your sleep? We’ve covered several ways to optimize your sleep and fall asleep faster on this blog, so check those articles out if you want to learn more about improving your sleep quality.
Eat a Balanced Diet
Eating plenty of nutrient-dense foods will ensure you have enough energy to fuel your day. Make sure you’re consuming lots of fruits, vegetables, and leafy greens as they contain the nutrients you’ll need to keep the bacteria in your gut healthy. In addition, taking a look at your protein and carb intake is also a good idea, especially if you’re trying to build muscle. Taking in too little protein or too many carbs can definitely affect your energy levels.
Get Your Caffeine From Tea
For a more natural boost in energy without the extreme crashing, try consuming tea instead of an energy drink. Tea is a great way to get caffeine into your system without all the added sugar and chemicals. Green tea is a great way to get caffeine into your system naturally. Matcha is a variety of green tea that tastes great and contains antioxidants, and Yuba Mate can also give you a natural boost in energy. I personally like to use MUD/WTR, a coffee-like drink which consists of cacao, various mushrooms, and chai masala.
Use Supplements
Low energy and fatigue may be a result of being deficient in vitamins and minerals. It’s important to check with your doctor before taking anything, but generally, iron, magnesium, and B vitamins are a good place to start. All three of these play a part in generating energy and muscle function.
Avoid Too Much Sugar
Sugar can have a significant effect on your energy levels, so it’s best to try and manage how much you consume. Most of the processed food in grocery stores contain added sugar, so double-check the nutrition label before you eat anything to make sure you’re not over-indulging. If you have a sweet tooth, fruits like apples, bananas, and berries will give you a boost in energy without the extreme crash like foods with added sugar.
Energy drinks aren’t necessarily bad if used sparingly when you need a little extra spring in your step, but drinking them every day or in excessive amounts is only going to make you more tired in the long run. It’s best to avoid them and rely on healthier, more natural ways of generating energy.
