Sports and energy drinks are very popular — people around the world spent $193 billion on them in 2023. In the U.S., people drink almost eight gallons of these drinks every year.
They may give you a quick burst of energy, but they can also leave you feeling more tired later.
Why do these drinks feel so strong?
Drinks like coffee, energy drinks, sports drinks, and sugary sodas can give you a fast “buzz.”
They do this by:
- Raising stress chemicals in your body (from caffeine)
- Spiking your blood sugar (from sugary drinks)
This makes you feel awake and alert for a short time — but the effects don’t last.
The buzz-and-burnout cycle
The buzz:
Your body gets a quick jump in energy from caffeine and sugar.
The crash:
When the effects wear off, your energy drops fast. You may feel tired, cranky, or unfocused.
The burnout:
Using these drinks again and again for quick energy can lead to ongoing tiredness, stress, and poor sleep. Instead of fixing the real cause of low energy, your body gets stuck in this cycle.
Did you know? About 90% of adults drink caffeine every day.
How these drinks affect your health
Drinking a lot of caffeine or sugary drinks can raise your risk for:
- Heart problems like high blood pressure, heart disease, and type 2 diabetes
- Stress and anxiety, since caffeine raises stress chemicals
- Low mood, because sugary drinks are linked to higher rates of depression
Healthier ways to get steady energy
You don’t have to quit your favorite drinks, but switching to gentler options can help your body feel better.
Water or flavored water
Good for hydration and energy. Add lemon, berries, mint, or cucumber for taste.
Herbal teas
Caffeine-free options like peppermint, chamomile, or ginger can help you relax.
Green and black tea can also be good in small amounts.
Kombucha or kefir
These fermented drinks support gut health, which is connected to better mood and energy.
Functional drinks
Some drinks use natural ingredients (like herbs or botanicals) to help with focus or relaxation — without a caffeine crash.
Mindful coffee habits
You can still enjoy coffee — just try to drink it earlier in the day and not rely on it for every energy dip.
Did you know? Sugar-free drinks can still have calories and may lead to weight gain.
How much is too much?
Caffeine (FDA guidelines):
- Adults: up to 400 mg a day (about 2–3 cups of coffee)
- Pregnant or breastfeeding: up to 200 mg a day
- Children and teens: caffeine is not recommended
Added sugars (Dietary Guidelines):
Keep added sugars under 10% of your daily calories.
For a 2,000-calorie diet, that’s about 50 grams of sugar a day — and even less for kids.
Energy drinks:
There are no official safe limits, and they are not checked by the FDA the same way medicines are.
Mixing alcohol and energy drinks:
Caffeine can hide how drunk you are, leading to drinking more and raising your risk for harm.
Small steps can help break the burnout cycle
Swapping one sugary drink for water, cutting back on afternoon caffeine, or choosing lower-sugar options can help you feel more balanced and rested.
If you’re feeling stuck in the “buzz and crash” pattern, your Marathon Health provider can help you find the real cause of your low energy and build better habits.
Sources:
Harvard T.H. Chan School of Public Health. n.d.. Healthy Drinks. The Nutrition Source. Retrieved 11/4/2025 from https://nutritionsource.hsph.harvard.edu/healthy-drinks/
Mayo Clinic. September 18, 2025. What's the latest buzz on energy drinks?. Speaking of Health. Retrieved 11/4/2025 from https://www.mayoclinichealthsystem.org/hometown-health/ speaking-of-health/the-buzz-on-energy-drinks
NIH National Institute of Alcohol Abuse and Alcoholism (NIH-NIAAA). n.d.. What's a standard drink. NIH-NIAAA. Retrieved 11/4/2025 from https://rethinkingdrinking.niaaa.nih.gov/how-much-too-much/whats-standard-drink