How to Avoid Crashing After Having an Energy Drink

Co-authored by Kristi Major

Last Updated: October 14, 2022 References

An energy drink is a manufactured beverage made from a proprietary blend of herbs, flavors, vitamins, and stimulants that are designed to give the drinker a burst of energy. There are several brands on the market that consumers can choose from, but one thing they all have in common is the crash, which is a period of fatigue and energy loss that occurs once the effects of the drink wear off. Energy drinks contain large amounts of caffeine and sugar, which boost your adrenaline, dopamine, and insulin levels, so when the caffeine and sugar leave your body, your hormone levels normalize, and this causes the fatigue known as the crash. Energy drinks should only be consumed in moderation, but if you are going to drink one and are worried about crashing, there are steps you can take to avoid this.

Part 1

Part 1 of 3:

Preventing a Crash

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Spread out the consumption. Instead of drinking the entire energy drink at once, spread it out over the course of a couple hours. Not only will this prevent huge spikes in your adrenaline, dopamine, and insulin levels, it will also prevent the dips that cause the crash.^{[1]
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- Drink one to two ounces (30 to 60 ml) every 15 minutes rather than drinking it all at once.
2
Eat regularly throughout the day. Avoid drinking caffeine on an empty stomach, as this could cause greater hormone spikes and dips.^{[2]
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Research source} To help your body metabolize the caffeine and sugar more steadily and to keep your energy levels consistent, eat healthy foods throughout the day (spread out over four meals), including:
- Carbohydrates, such as pasta, cereal, and potatoes^{[3]
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- Whole grains
- Fruits, nuts, and vegetables^{[4]
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3
Consume energy drinks at the right time. Caffeine can be a great way to give yourself some extra alertness, but there are optimal times of day to consume it to get the most benefits. During the day, your body has natural spikes in cortisol, which is a stress hormone, and you should avoid drinking caffeine during these spikes. The best times to drink caffeine are:^{[5]
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- Between 9:30 and 11:30 a.m.
- Between 1:30 and 5 p.m.
4
Avoid energy drinks with sugar. Although the caffeine in energy drinks can cause its own crash, a sugar crash will prolong and exacerbate the effects.^{[6]
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Research source} For one, sugar crashes can be worse than caffeine crashes, and the two don’t occur at the same time. While the effects of caffeine will last for at least five hours, a sugar crash will occur within about two hours.^{[7]
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- To avoid extra calories and the sugar crash, look for sugar-free energy drinks.
5
Look for energy drinks that contain electrolytes and glycogen. This is particularly important for athletes looking for extra energy during endurance training. Your body loses electrolytes when you sweat, and your muscles burn off glycogen during long workouts, so it’s important to replenish these stores during workouts that exceed an hour.^{[8]
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6
Stay hydrated. While caffeine alone won’t dehydrate your body, certain energy drinks can, especially if they contain a lot of sugar. To prevent dehydration from energy drinks, be sure to drink plenty of water throughout the day.
- Dehydration can cause sleepiness, irritability, headaches, and confusion, which will only make an energy drink crash worse.^{[9]
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Part 2

Part 2 of 3:

Making Your Own Energy Drinks

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Make a refreshing and energizing iced tea. Homemade energy drinks, electrolyte drinks, smoothies, and protein shakes can be consumed in the morning or during the day for an extra burst of energy. For a refreshing iced tea:^{[10]
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- Boil one cup (240 ml) of water. Pour it over four grams (or two tea bags) of loose-leaf green tea and two grams (one bag) of yerba maté tea.
- Steep for five minutes, then remove the tea bags or strain the leaves. Stir in 1.5 tablespoons (22.5 g or ml) of sweetener, such as honey, sugar, or maple syrup, and two tablespoons (15 ml) fresh lemon juice.
- Cool to room temperature. When it’s cool, serve the drink over ice with mint garnish (optional).
2
Blend yourself an energy smoothie. This is an energizing smoothie that’s easy to make, because you simply place all the ingredients in a blender and blend until smooth. In the blender, combine:^{[11]
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- One orange, peeled
- ¾ cup (180 ml) coconut milk
- 1 tablespoon (15 ml) honey
- 1 tablespoon (15 g) ground flaxseed
- 6 ounces (170 g) regular, light, or non-dairy yogurt
- Four to six ice cubes
3
Create your own electrolyte replenishing drink. For people who are very active throughout the day and sweat a lot, it might be a good idea to replenish your electrolytes with a homemade drink. By making it from home, you can control the ingredients and the amount of salt. In a blender, combine until smooth:^{[12]
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- 3 cups (720 ml) coconut water
- 1 cup (144 gr) strawberries
- 1 cup (240 ml) fresh water
- Four to six ice cubes
- 1/8 teaspoon (0.625 g) sea salt
- 2 tablespoons (30 g or ml) sweetener (such as sugar or maple syrup)
4
Make a protein drink from scratch. A midday protein drink is a great way to bring your energy levels back up, and a homemade protein drink ensures you get all the vitamins and nutrients you need without any of the filler. In a blender, combine:^{[13]
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- 1 banana, peeled
- 1 cup (150 g) regular or dairy-free yogurt
- ½ cup (120 ml) of milk or dairy-free milk
- 1 tablespoon (15 g) peanut butter
- 1 tablespoon (15 g) chia seeds
- ½ teaspoon (2.5 g) cinnamon

Part 3

Part 3 of 3:

Maintaining Energy Without Energy Drinks

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Eat a balanced diet. Because of the excessive amounts of caffeine, sugar, and other stimulants, energy drinks are best reserved for emergency situations. If you're looking for ways to boost your overall energy, you can do this with proper diet, exercise, and getting enough sleep.^{[14]
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Research source} To ensure you're getting all the vitamins and nutrients you need to keep your body healthy and energized, make sure you eat on a daily basis:
- Fresh or frozen fruits of all colors.^{[15]
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- Plant-based or lean proteins, such as beans, legumes, nuts, seafood, or chicken.
- Healthy carbohydrates, such as whole grains, pastas, breads, and tubers.^{[16]
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- Healthy fats, like those found in nuts, seeds, and avocados.^{[17]
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2
Get lots of sleep. Sleep isn't just necessary to ensure you make it through the day without falling asleep: it’s also essential to your brain and body, and without enough sleep, neither will function properly.
- While everybody is different, anyone over the age of 14 needs between seven and 10 hours of sleep per night in order to give the brain time to rejuvenate.^{[18]
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- Caffeine consumption can actually create a vicious cycle, because while you might have a coffee after a long night when you didn’t get enough sleep, that caffeine can actually prevent you from sleeping properly the next night, which will result in you being tired again the following morning.
3
Exercise regularly. Exercise increases your energy on two fronts. On the one hand, physical activity promotes blood flow, which carries more oxygen and nutrients to your cells, giving your body more fuel to burn. On the other hand, exercise also promotes better sleep, which in turn leads to you feeling more energized as well.^{[19]
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Research source} To get the most out of your days, make sure that physical activity is a regular part of your routine.
- Healthy adults should aim for at least 2.5 hours of moderate activity per week. This can include working in the yard, brisk walks, or leisurely swims.
- Healthy adults who are more active should aim for faster paced exercises, such as swimming laps, jogging, or stair and hill climbing.
4
Drink caffeine only in small quantities. Caffeine can be included in your life as part of a healthy diet and lifestyle, but moderation is the key. If you want to consume caffeine, try black coffee or tea instead of energy drinks.
- Coffee, which contains more caffeine than tea, should be consumed in small amounts over the course of a day, rather than all at once.^{[20]
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Warnings

Energy drinks aren't regulated by the Food and Drug Administration, meaning manufacturers can often get away with making unsubstantiated claims about their products and the ingredients.

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Energy drinks often contain excessive amounts of caffeine, creatine, and B vitamins, and the effects of over-consumption of these ingredients can cause: heart palpitations and a rapid heart rate, nausea and vomiting, chest pains and muscle cramps, gastrointestinal distress, electrolyte imbalance, dehydration, numbness and tingling, insomnia, and organ problems.^{[21]
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Like many stimulants, caffeine can be addictive, your body can develop a tolerance to it, and you may suffer from withdrawal symptoms if you stop using it.

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