Are you tired of relying on sugary, artificially flavored energy drinks to recharge when your energy is flagging? Energy drinks are controversial – and for good reason. Not only does their high sugar content cause short-lived energy spikes followed by a crash, but they contain ingredients, beyond caffeine, which can elevate your blood pressure and boost your heart rate. Not to mention, the high sugar and caffeine content of these beverages can bring on jitters, anxiety, and other unpleasant side effects.
And are they even safe? Just recently, a girl in her twenties with a minor heart condition drank a supercharged lemonade/energy drink from a popular fast-casual restaurant. Unfortunately, the caffeine content was so high that she died of an irregular heart rhythm. While this isn’t an everyday occurrence, there are cases of severe side effects from stimulant effects of energy drinks. Not only do they contain potentially large quantities of caffeine, but manufacturers also add other stimulants, such as coffee extract and guarana extract.
Fortunately, you have options that are healthier that will still help you feel more energized and focused. Let’s look at your options.
Green Tea: A Natural Energy Booster
One of the worthiest competitors to energy drinks is green tea, a beverage you can enjoy either hot or iced. The moderate amount of caffeine in green tea (less than coffee and black tea) is just enough to give you an energy boost but not so much that it makes you feel jittery.
Plus, green tea is rich in antioxidant catechins and has potential health benefits. Studies show catechins in green tea subtly boost your resting metabolic rate short term and increase alertness and brain function. Green tea also contains an amino acid called theanine that helps you focus better in a “chill” sort of way.
Get the most benefits from each cup by steeping loose-leaf green tea rather than using tea bags or buying bottled green tea. Bottled green tea contains less antioxidants than steeped green tea and studies show some contain almost none. For an extra energy kick, try matcha green tea. It’s made from finely ground green tea leaves and packs an even more potent antioxidant punch.
Water: The Ultimate Thirst Quencher
Did you know that not being hydrated negatively affects your energy level and mood? Studies show that even mild dehydration can zap your energy, motivation, and ability to focus. So, staying hydrated even if it means drinking plain water, will help restore your energy when it’s flagging. Keep an eye on your urine color too, as a marker of hydration. It should be no darker than light straw in color if you’re well hydrated.
Dislike the taste (or lack of taste of water)? Infuse it with fresh fruit like lemon, lime, or berries. You can also add a splash of 100% fruit juice for added flavor without added sugar. You get added vitamin C too!
Coconut Water: Nature’s Sports Drink
The tropical fruit coconut is packed with electrolytes like potassium and magnesium that you need for proper hydration and nervous system and muscle function, and you can enjoy its benefits by sipping coconut water. Experts even say that coconut water with a pinch of salt is a healthier substitute for sports drinks during and after a workout.
Look for brands of coconut water that use young, green coconuts. Avoid those that contain added sugars or artificial sweeteners and flavorings. Be aware that coconut water still contains natural sugars, so enjoy it in moderation. Also, some people develop diarrhea when they consume too much coconut water at one time.
Yerba Mate: A South American Secret
Why not replace that energy drink (and your morning coffee) with yerba mate, a dynamic brew crafted from holly tree leaves? This energy-boosting beverage comes from holly tree leaves, and delivers a triple threat of stimulants – caffeine, theophylline, and theobromine. These compounds work in harmony to give you a smooth, sustained energy surge without the dreaded crash that coffee and energy drinks give you. Plus, it contains antioxidants for cell health. Yerba mater is your ticket to a balanced boost backed by nature’s chemistry.
How to make yerba mate? If you want the authentic experience, you’ll need a special gourd and metal straw called a bombilla. Fill the gourd with about two-thirds full of loose yerba mate leaves. Add hot (not boiling) water. Sip the infusion through the bombilla, refilling with water as needed. If you don’t have time for the full experience, buy loose-leaf yerba mate leaves or tags bags and steep them at home.
Herbal Teas: Soothing and Energizing
Non-caffeinated tisanes (another name for herbal tea) have it all – antioxidants and compounds that help fight inflammation. Plus, they lack the caffeine you get when you drink coffee and black and green tea. When you sip herbal tea, you get a subtle and more sustainable energy boost without the jittery side effects.
Explore your options! Most supermarkets offer a wide array of herbal teas. If you don’t find what you want, you can always order from specialty stores online. Need an energy boost? Sip invigorating herbal teas that wake up your taste buds and make you feel energized. Good options for your teacup include peppermint or ginger tea – enjoy them hot or iced. When you need to relax, switch to chamomile or lavender tea, known for their calming properties.
To make herbal tea, steep a tea bag or loose tea leaves in hot water for 5-10 minutes, then strain and enjoy. You can drink herbal tea hot or iced, and even blend it with other ingredients like lemon juice or honey to add flavor and more vitamin C.
Kombucha: A Probiotic Pick-Me-Up
Why not combine gut-friendly probiotics with an energy boost? That’s what you get with kombucha, a probiotic-rich fermented tea beverage. Bonus: Kombucha contains B vitamins for healthy energy production. Plus, fermentation produces a small amount of caffeine as a by-product for a gentle energy lift.
If you decide kombucha is for you, choose brands that don’t add sugar. Want to control the ingredients? Make your own at home using tea, sugar, and a kombucha-started culture. Read the instructions carefully and make sure you understand the process. Unless you know what you’re doing, you run the risk of contaminating your brew with unhealthy microbes when you make it at home.
Get Moving: The Ultimate Natural Energy Booster
We’ve focused on a variety of beverages to keep you hydrated and give you energy. But look beyond your beverage cup and take advantage of one of the best energy boosters out there – exercise. Take breaks from sitting to get the blood flowing again. Ensure you’re getting at least 30 minutes of moderate-intensity exercise most days of the week. This can include activities like brisk walking, cycling, swimming, or dancing. If you’re short of time, go on a 10-minute walk or do a few quick stretches to energize your body and mind.
And remember, the key is to choose activities that you enjoy and that fit into your lifestyle. When you do these activities, hydration matters for performance, so choose a rehydration beverage, like coconut water, that will help replenish lost electrolytes too.
Conclusion
Energy drinks may seem like a quick fix for fatigue, but they have side effects and risks you’ll want to avoid if you value your health. Plus, the energy boost you get isn’t sustainable. Wouldn’t it be smarter to choose a natural alternative, like those above? But don’t forget about the basics. Lasting energy comes from a balanced lifestyle that includes adequate sleep, stress management, good nutrition, and staying physically active. So, stop being swayed by flashy ads for energy drinks. It’s all about balance.
References:
- Gunnars, Kris. “10 Evidence-Based Benefits of Green Tea.” Healthline. Healthline Media, April 6, 2020. https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea.
- Rothenberg, Eva. “Panera Faces Lawsuit over ‘Charged Lemonade’ Energy Drink after 21-Year-Old’s Death.” CNN. CNN, October 23, 2023. https://www.cnn.com/2023/10/23/business/panera-lawsuit-charged-lemonade-death/index.html#:~:text=A%2021-year-old%20woman%20with%20a%20heart%20condition%20is,a%20wrongful%20death%20suit%20against%20the%20restaurant%20chain..
- Leech, Joe. “7 Evidence-Based Health Benefits of Kombucha.” Healthline. Healthline Media, August 29, 2018. https://www.healthline.com/nutrition/8-benefits-of-kombucha-tea.
- Mandy Ferreira, “Is Coconut Water Good for You? Benefits and Nutrition,” Medicalnewstoday.com (Medical News Today, July 12, 2017), .
- Petre, Alina. “7 Health Benefits of Yerba Mate (Backed by Science).” Healthline. Healthline Media, December 17, 2018. https://www.healthline.com/nutrition/8-benefits-of-yerba-mate.
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