Content

• To step
• Part 1 of 3: Preventing a dip
• Part 2 of 3: Make your own energy drinks
• Part 3 of 3: Retaining energy without an energy drink
• Warnings

An energy drink is a commercial drink made with a mixture of herbs, flavors, vitamins and stimulants (depending on the brand) that are designed to give you a boost of energy. There are several brands to choose from, but one thing they all have in common is the dip, a period of fatigue and loss of energy that occurs when the effects of the drink wear off. Energy drinks contain high amounts of caffeine and sugar that boost your adrenaline, dopamine and insulin levels so that when the caffeine and sugar leave your body, your hormone levels normalize causing the fatigue known as the dip. Energy drinks should only be consumed in moderation, but if you are going to drink one and are concerned about a dip, there are steps you can take to avoid it.

To step

Part 1 of 3: Preventing a dip

1. Spread consumption. Instead of drinking the energy drink completely, take a few hours for this. Not only can you prevent big outliers in your adrenaline, dopamine and insulin levels, but it will also prevent the dip that the drink causes.
   • Drink 30 to 60 ml every 15 minutes instead of all at once.
2. Eat regularly throughout the day. Avoid drinking caffeine on an empty stomach, as this can lead to heavier hormone fluctuations and dips. To help your body process the caffeine and sugar more gradually and keep your energy levels consistent, it is important to eat a healthy diet (spread over four meals) every day, including:
   • Carbohydrates, such as pasta, grains and potatoes
   • Whole grains
   • Fruits, nuts and vegetables
3. Drink your energy drink at the right time. Caffeine can be a great way to make yourself extra alert, but there are optimal times of the day when its consumption provides the most benefits. During the day, the body naturally undergoes cortisol spikes (a stress hormone), and it is best to avoid caffeine during these spikes. The best times to drink caffeine are:
   • Between 9:30 am and 11:30 am
   • Between 1:30 PM and 5:00 PM
4. Avoid energy drinks with sugar. While the caffeine in energy drinks can cause a dip in itself, a sugar dip will prolong and worsen their effects. Especially since a sugar dip can be worse than a caffeine dip, and because the two don't happen at the same time. Although the effects of caffeine last for at least 5 hours, a sugar dip will occur within two hours.
   • To avoid the extra calories and the sugar dip, look for sugar-free energy drinks.
5. Look for energy drinks that contain electrolytes and glycogen. This is especially important for athletes looking for extra energy during endurance training. When you sweat and your muscles burn glycogen during long workouts, it's important to replenish these supplies during workouts that last longer than an hour.
6. Keep your moisture balance up to standard. While caffeine on its own won't dry out your body, certain energy drinks can, especially if they are high in sugar. To avoid dehydration from energy drinks, it is important to drink plenty of water throughout the day.
   • Dehydration can lead to drowsiness, irritability, headaches and confusion, which can only make the dip from an energy drink worse.

Part 2 of 3: Make your own energy drinks

1. 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:
   • Boil a cup (250 ml) of water. Pour it over four ounces of loose-leaf green tea (or two tea bags) and two ounces (one tea bag) of yerba mate tea.
   • Let this steep for five minutes and then remove the tea bags or tea leaves. Stir in 1.5 tablespoons (20 g or ml) of sweetener, such as honey, sugar, or maple syrup, and two tablespoons (15 ml) of fresh lemon juice.
   • Cool the drink to room temperature. When it has cooled enough, pour the drink over ice cubes and garnish with mint (optional).
2. Make yourself an energy smoothie. This is a smoothie full of energy that is easy to make because you simply put all the ingredients in a blender and blend into a smooth mixture. In the blender, combine:
   • An orange, peeled
   • ¾ cup (180 ml) of coconut milk
   • 1 tablespoon (15 ml) of honey
   • 1 tablespoon (15 g) of ground flax seeds
   • 170 g plain or low-fat (soy) yogurt
   • Four to six ice cubes
3. Make your own electrolyte drink. For people who are very active during the day and sweat a lot, it is a good idea to replenish their electrolyte levels with a homemade drink. By making this yourself you can control the ingredients and the amount of salt. Put everything in a blender and mix well until smooth:
   • 3 cups (700 ml) of coconut water
   • 1 cup (150 g) of strawberries
   • 1 cup (250 ml) of fresh water
   • Four to six ice cubes
   • 1/8 teaspoon (0.625 g) of sea salt
   • 2 tablespoons (30 g or ml) sweetener (such as sugar or maple syrup)
4. Make a protein drink from scratch. A mid-afternoon protein drink is a great way to get your energy levels back up, and a homemade protein drink will get you in all the vitamins and nutrients you need without needing anything else as a filler. In a blender you combine:
   • 1 banana, peeled
   • 1 cup (150 g) of plain or non-dairy yogurt
   • ½ cup (120 ml) of milk or non-dairy milk
   • 1 tablespoon (15 g) of peanut butter
   • 1 tablespoon (15 g) of chia seeds
   • ½ teaspoon (2.5 g) of cinnamon

Part 3 of 3: Retaining energy without an energy drink

1. Eat a balanced diet. Due to the excessive amount of caffeine, sugar and other stimulants, it is best to reserve energy drinks for emergencies. If you are looking for a way to increase your overall energy supply, the best way to do it is through the right diet, exercise, and enough sleep. To make sure you get all the vitamins and nutrients your body needs to stay healthy and energized, make sure to eat the following daily:
   • Fresh or frozen fruit in all colors.
   • Vegetable proteins or proteins from lean sources, such as beans, legumes, nuts, seafood or chicken.
   • Healthy carbohydrates, such as whole grains, pastas, breads and tubers.
   • Healthy fats, such as those found in nuts, seeds and avocados.
2. Get plenty of sleep. Sleep is not only necessary to make sure you get through the day without falling asleep: it is also essential for your brain and body, and without adequate sleep, neither will function properly.
   • While everyone is different, everyone over the age of 14 needs between 7 and 10 hours of sleep a night so that the brain has plenty of time to rejuvenate.
   • Caffeine consumption can actually create a vicious cycle, because you may like to have a cup of coffee after a long sleepless night, the caffeine actually prevents you from sleeping well the next night, which will result in you feeling tired again the next morning.
3. Exercise regularly. Exercise increases your energy on two fronts. On the one hand, physical activity promotes blood flow, transporting more oxygen and nutrients to the cells, and giving your body more fuel to burn. On the other hand, exercise also promotes sleep, which in turn leads to a more energetic feeling. To get the most out of your days, you need plenty of exercise as a regular part of your routine.
   • Healthy adults need at least 2.5 hours of moderate exercise per week. This could include working in the garden, brisk walks or leisurely swimming.
   • Healthy adults who are more active prefer faster pace exercises, such as swimming laps, jogging or climbing stairs and hills.
4. Only drink caffeine in small amounts. Caffeine can be incorporated into your life as part of a healthy diet and lifestyle, but moderation is key. If you want to drink caffeine, have black coffee or tea instead of energy drinks.
   • Coffee contains more caffeine than tea and should be consumed in small amounts throughout the day, rather than all at the same time.

Warnings

• Energy drinks are not regulated by the Food and Consumer Product Safety Authority, which means that manufacturers can often get away with making unsubstantiated claims about their products and the ingredients.
• Energy drinks often contain large amounts of caffeine, creatine and B vitamins, and the effects of overconsumption of these ingredients can cause the following symptoms: palpitations and a fast heartbeat, nausea and vomiting, chest pain and muscle cramps, bowel problems, electrolyte imbalance, dehydration, numbness and tingling, insomnia and organ problems.
• As with many stimulants, caffeine is addictive and your body builds a tolerance for it, and you may experience withdrawal symptoms when you stop taking it.