11 Healthy Alternatives To Energy Drinks

11 Healthy Alternatives To Energy Drinks

Key Points


  • Energy drinks can boost your energy and improve your awareness; however, they can have negative side effects, such as inducing nervousness and insomnia.
  • Energy drinks contain large amounts of caffeine, so you should be careful not to ingest more than the recommended caffeine intake, which is 400 mg.
  • There are many ways to give yourself enough energy to get through the day, such as maintaining a balanced diet, getting enough sleep and being hydrated.
  • If you want a drinkable alternative, you should try tea, water, green juices and protein shakes which all have health benefits. 

Energy drinks are big business. The big brands are all household names, like Red Bull, Monster and Rockstar. Most people have had an energy drink or two, and most use them for a quick pick-me-up energy boost instead of relying on coffee. Their taste can also leave you feeling very refreshed. 

However, there is a hidden side effect, and there is reason to worry about them. An article in the British Journal of Nutrition found that while energy drink use can improve the performance of athletes, it can also have a negative side effect on them by causing insomnia and nervousness [1]. Drinking too many energy drinks can leave drinkers feeling fatigued in the long run.

Energy Drinks: Who Drinks Them?

Energy drinks have been big business since the mid-1980s and are still an incredibly fast-growing market. It is expected that global sales of energy drinks will hit $53.1 billion by the end of 2022. They’ve done this by coming up with catchy catchphrases like Red Bull’s “Gives you wings” or Rockstar’s “Party like a Rockstar.”

By offering an alternative drink choice to coffee that provides a quick energy boost and looks cool, energy drink manufacturers have established themselves as firm favourites, especially in their primary demographic of young men aged 18 - 34. 

However, overuse of energy drinks can be damaging to your diet. If you enjoy an energy drink, you should consider looking for healthier ways to fight off fatigue. There are many alternatives to choose from which can offer you a natural energy boost or help you stay focused and alert.  

Are Energy Drinks Bad For You?

Energy drinks can give you a burst of energy when you really need it. However, they can also leave you feeling an unnatural buzz which can be disorienting. There are many reasons to limit your energy drink intake; the most serious is that they have damaged their drinkers’ health, and many users have ended up in hospital.

In 2011, the Substance Abuse and Mental Health Services Administration claimed that over 20,000 emergency room visits in the USA involved energy drinks [2]. In 2019 a study by the Center for Science in Public Interest discovered that there had been 34 deaths linked to energy drink usage since 2004 in the USA [3]. There have been deaths linked to energy drinks in the UK as well. 

Energy drinks are especially popular among young demographics who are more susceptible to addiction and drink far more caffeine than they should. A study in BMJ Open discovered that in the UK, 1 in 3 children drink energy drinks weekly [4].

Caffeine can be beneficial if used now and then; however, if you enjoy drinking caffeinated drinks, you should limit the amount you have. The Mayo Clinic claims that you should have a limit of 400 mg of caffeine daily [5]. 400 mg is around eight cups of coffee or ten 100 mg energy drinks.

Overuse of caffeine can cause many negatives side effects which include but are not limited to the following:

  • Headaches
  • Irritability
  • Breathing Issues
  • Diarrhoea
  • Fevers
  • Dehydration
  • Sleep issues
  • Rapid heartbeat
  • Nervousness
  • Convulsions
  • Increased blood pressure

What Are The Alternatives To Energy Drinks?

To avoid the negative side effects of energy drinks, you should limit your caffeine intake and not purchase or drink too many energy drinks. However, that doesn’t mean you need to spend the day feeling exhausted, as there are many ways to boost your energy naturally. 

We’ve gathered some excellent alternatives to energy drinks to help you maintain your energy levels and fight off fatigue without drinking potentially dangerous energy drinks.

  1. Take B・SYNC ON

Many people use energy drinks in the morning when they haven’t had enough sleep. Indeed, one of the main reasons people drink them throughout the day is that they don’t get the proper amount of sleep that their bodies need. The NHS says that healthy adults should sleep between 7 and 9 hours each night.

One of the best ways to ensure that you feel energetic in the morning even if you didn’t get enough sleep is to take B・SYNC ON. These clinically proven wake-up tablets can help you wake up naturally, elevate your mood and ensure a gentle wake-up. These can give you enough energy that you won’t need an extra energy boost from an energy drink. And what’s best, B・SYNC ON tablets are made with only natural ingredients, which makes them 100% safe and healthy. The four all-natural active ingredients include vitamins B5, B12, zinc and caffeine, and they are stored in a delayed-release capsule.

To ensure these tablets work best, take one just before going to sleep, and in about 7 hours, it will slowly wake you up. Take these tablets in sync with your circadian rhythm to get maximum benefits. Try B・SYNC ON today and start your journey to a life free of energy drinks!

2. Have Some Tea

Brewed tea has less caffeine than coffee or energy drinks, making it the most health-conscious caffeine drink. Some teas, such as peppermint, chamomile and ginger, don’t even contain caffeine. 

Green tea is a great drink for you to replace energy drinks with. It has health benefits, such as decreasing heart disease and cancer risk, and there is evidence to suggest that green tea can improve your mental clarity and performance. It’s a good drink throughout the day, whether you need a perk up in the morning or evening. 

Peppermint tea is another good tea alternative which tastes great and can help support brain oxygen concentration [6]. Ginseng tea is another good stress-release option and offers disease-fighting antioxidants while tasting great [7]. 

Ginger root tea is another alternative which offers health benefits as it may prevent cancer, Alzheimers and more [8]. The teas that don’t include caffeine may not give you an immediate energy boost, but they can help you maintain your energy levels throughout the day, meaning you won’t need an energy drink.

Caffeinated teas often have the same energy spike that coffee and energy drinks provide but for much less caffeine and no jittery side effects. You can drink tea hot or cold, adding to the variety. If you dislike one tea, there’s always another one to try.

3. Drink Your Water

Never underestimate the simple benefits of drinking water. One of the main reasons why people drink energy drinks is because they’re thirsty, and drinking one is handy. Instead of wasting money on expensive energy drinks, fill up a bottle of water and keep one around in case you get thirsty. 

A Nutrition Review article claims that dehydration can cause your body to feel fatigued and exhausted, which people often mistake for tiredness [9]. Before you go drinking a caffeinated energy drink, drink some water first to ensure you’re not simply dehydrated. 

It doesn’t need to be overstated, but water is great for your health. The NHS recommends drinking 6 to 8 cups of water a day [10]. If you want to add some flavour to your water, you can always add some fruit, introducing some healthy Vitamin B into your diet.

4. Get Your Vitamins

If you feel like you’re tired regularly, you could be experiencing a vitamin deficiency. Some natural vitamins and minerals like magnesium can help your body produce energy. Magnesium deficiency can cause your body to experience fatigue. 

A Journal of Nutrition article says magnesium can help your body be more energy efficient, which means you’ll use less energy for the same amount of work [11]. Getting enough magnesium means you won’t need energy drinks to perk you up, as you’ll have excess energy. Magnesium-rich foods that you can try include dark chocolate, avocados, tofu and whole grains.

Vitamin B is another important vitamin that can offer you more energy. A Harvard Heath article claims that vitamin B deficiency can cause you to feel tired, have mood problems and struggle to concentrate [12]. Try eating foods like seeds, nuts and lean meats, which are all rich in vitamin B. You can always get a supplement for vitamin B or magnesium if you want. 

5. Get Some Exercise

One of the reasons people drink energy drinks is to make them feel better and more productive; another way to feel this way is to do a quick bit of exercise. It doesn’t have to be too intensive as, otherwise, you will use your energy, but a quick session can make your serotonin and endorphin levels increase [13]. Exercise can improve your mood, cognition and concentration. 

The NHS say you should try to do either 75 minutes of vigorous-intensity exercise or 150 minutes of moderate aerobic exercise each week for your body’s health [14]. Doing a quick jog can help keep your body healthy and allow you to be more productive.

6. Drink Green Juices or Smoothies

Dark green vegetables like spinach, kale and parsley, used in green juices, are a great source of organic vitamin B. Your body needs Vitamin B to maintain metabolism levels. A high metabolism means your body will produce more energy. 

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

7. Get Some Protein In Your Body

Much like how dehydration can make you feel fatigued, a lack of protein can also make you experience fatigue and leave you feeling weak. Protein is a great source of energy as it powers your body. Cambridge researchers discovered that protein is better at stimulating your cells than glucose is[16].

Many foods, like fish, eggs and nuts like Almonds, have protein in them. If you don’t feel like snacking, you can always get a protein shake which is a good source of energy while you’re on the go and offers many nutritional benefits.

8. Eat Nuts

Nuts have been mentioned a few times in this article as a great protein and vitamin B source. They are some of the most nutrient-dense foods on earth and are filled with health benefits. They’re very good for a balanced diet as they include carbs, fat and protein, which can help fuel your body for longer. 

A study found that people who frequently eat nuts have an improved brain wave frequency associated with cognition [17]. Each nut has different health benefits, so you should consider which nut offers you what you need. For example, a study discovered that walnuts could help improve memory and learning skills [18].

9. Have Some Berries

Much like nuts, berries are a nutrient-dense food. They’re filled with nutrients that can help you retain energy and leave you feeling better in the long run. If you enjoy the sweet taste of energy drinks, berries could be a great alternative as they also taste sweet, although their taste is more natural.

They’re a great source of fibre which can give you a long-lasting energy boost. Unlike energy drinks, berries don’t just offer an immediate benefit as they can also improve your health. A study discovered that blueberries improved endothelial health [19].

10. Enjoy Some Carbs

Carbohydrates are another food group that can offer you energy. Carbs can make give you a boost of energy and allow you to be productive across the day. They have other health benefits as well that energy drinks can’t provide.


A study discovered that carbohydrates enhance your awareness and alertness throughout the day. Carbohydrates can be very helpful and help fill your requirement for an energy drink alternative. 

11. Take A Power Nap

Supposing you have the time, a quick power nap can allow you to deal with tiredness. Even a small ten-minute nap can help boost your alertness and alleviate your fatigue. A small snooze can satisfy your body’s level of adenosine. 

Adenosine is the chemical responsible for drowsiness, so once you’ve satisfied your body, you might not feel tired anymore, meaning you won’t need to drink an energy drink.

Final Thoughts

There are many energy drink alternatives to you if you’re considering substituting energy drinks for something healthy. There are drinks, snacks and activities that can give you a similar energy level to energy drinks.  

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

Choose an option that you enjoy doing and that suits your lifestyle. All these alternatives will leave you feeling refreshed, concentrated and productive without needing a caffeine-heavy energy drink. These options will help you limit caffeine intake, which can benefit your health.

Try to eat more vitamins and maintain a balanced diet to see long-lasting benefits. Keep healthy snacks on hand, such as nuts and berries, which will stop you from being tempted by energy drinks. If you’re looking for a drink, pick a protein shake, tea, water or green juice instead of a Red Bull. Hopefully, this information has helped you identify an energy drink alternative. 


What can I use instead of energy drinks?

Here are many ways you can give yourself a boost of energy. You can try eating healthy snacks, like nuts or berries, or take vitamin supplements. For a drinking alternative, you can drink water, protein shakes, tea or green juices, all of which offer health benefits and energy.

What can I drink instead of coffee or energy drinks?

There are many alternatives on the market to coffee and energy drinks. Coffee and energy drinks contain copious amounts of caffeine, so you should try limiting your intake. Herbal teas are a great alternative which doesn’t contain caffeine but can have health benefits.

What wakes you up better than caffeine?

There are many ways to wake up which are better than coffee/caffeine. You can try exercising, maintaining a sleep schedule or having a shower. Other alternatives include B・SYNC ON, the first clinically proven wake-up tablet that ensures you wake up naturally after seven hours of sleep.



  1. https://www.sciencedaily.com/releases/2014/10/141002084308.htm
  2. https://www.samhsa.gov/data/sites/default/files/DAWN126/DAWN126/sr126-energy-drinks-use.htm
  3. https://www.cspinet.org/news/documents-link-more-deaths-energy-drinks-20140625
  4. https://www.ucl.ac.uk/news/2022/feb/third-children-uk-drink-energy-drinks-weekly
  5. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3607906/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5628357/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8470323/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
  10. https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/
  11. https://academic.oup.com/jn/article/132/5/930/4687320
  12. https://www.health.harvard.edu/blog/vitamin-b12-deficiency-can-be-sneaky-harmful-201301105780
  13. https://centerforfamilymedicine.com/general-health/mental-health-benefits-of-exercise-what-are-endorphins-serotonin/
  14. https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/
  15. https://pubmed.ncbi.nlm.nih.gov/19997003/
  16. https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.31.1_supplement.636.24
  17. https://pubmed.ncbi.nlm.nih.gov/25024344/
  18. https://pubs.acs.org/doi/abs/10.1021/acs.jafc.8b03201?journalCode=jafcau#