Energy drinks: What they do to your body and how to get a boost naturally
Energy drinks: What they do to your body and how to get a boost naturally
[Published on www.nzherald.co.nz 22nd June 2026]
Energy drinks have become a go-to for many people trying to get through early starts, long shifts, busy workdays or the afternoon slump. They can feel like a quick fix when you are tired, flat or struggling to focus, but what are they actually doing to your body?
I recently spoke to the NZ Herald about energy drinks, why so many of us reach for them, and what can help if you are relying on them more than you would like.
Here’s a link to the full article on nzherald.co.nz: Energy drinks: What they do to your body and how to get a boost naturally
Why energy drinks can feel so tempting
Tiredness has become so normalised that many people reach for something that gives them an immediate lift, rather than looking at why they are so tired in the first place.
We are biased to wanting to solve a problem now and that is exactly what energy drinks promise - a fast boost when you are tired, busy or running on empty.
The challenge is that the short-term lift does not necessarily solve the underlying issue. In fact, relying on energy drinks regularly may make the cycle of tiredness worse, especially if they affect your sleep, appetite, hydration, mood or digestion.
What is actually in energy drinks?
Most energy drinks contain caffeine or guarana, which is a natural source of caffeine. Caffeine can increase alertness and concentration, but it can also have downsides, especially when consumed in larger amounts.
Caffeine can make some people feel anxious, restless, wired or jittery. It can also affect sleep and increase heart rate.
Many energy drinks also contain sugar, taurine and added B vitamins. While these can sound helpful, B vitamins are available from everyday foods, including meat, seafood, dairy, eggs and some vegetables.
In other words, the presence of added vitamins does not necessarily make an energy drink a nourishing choice.
How energy drinks can affect your body
The impact of energy drinks depends on how often you have them, how much you drink, your age, your body size and your overall health.
Some of the potential effects include:
Increased alertness in the short term
Feeling anxious, restless or jittery
Difficulty sleeping
Increased heart rate
Headaches, especially if caffeine intake is inconsistent
Reflux or digestive discomfort
Reduced appetite in some people
Increased sugar intake, which can affect teeth, blood sugar and weight over time
Carbonated drinks can be an issue for dental health, regardless of whether they contain sugar
When energy drinks become a red flag
There is a big difference between having an energy drink occasionally because you enjoy it, and feeling like you need one to get through the day.
Try asking yourself: “Do I feel like I need these drinks to function?”
That is an important question. If you feel like you cannot get going, stay awake, concentrate or cope without an energy drink, it may be worth looking at what is sitting underneath that fatigue.
It may be poor sleep, stress, shift work, low iron, blood sugar changes, not eating enough, dehydration, mental load, or another health issue that needs support.
What can help you get more natural energy?
The best place to start is sleep. If you sort your sleep out, then it’s easier to eat well, it’s easier to be active and you don’t require the caffeine.
Some simple places to start include:
Keeping your wake and sleep times as consistent as possible
Creating boundaries around screens and technology at night
Dimming lights in the evening
Getting outside into morning light
Taking breaks outdoors rather than staying inside all day
Drinking enough water
Eating regular meals with protein and wholegrain carbohydrates
Moving your body in a way that works for you
Morning light and time outside as one of the biggest forms of “free energy” available to us.
Even small changes can help. If you work indoors, try having your morning coffee, tea or water outside, parking a little further away, getting off the bus a stop earlier, or stepping outside during a break.
Do you need support with your energy?
If you feel tired all the time, it is worth taking seriously.
Energy drinks may help you push through temporarily, but they do not tell you why your energy is low in the first place.
At Mission Nutrition, our Dietitians and Nutritionists can help you look at the bigger picture - your food, sleep, stress, caffeine intake, gut symptoms, blood test results, lifestyle and health goals - so you can find a more sustainable way to feel better.
If you are relying on caffeine or energy drinks more than you would like, or you simply do not feel like yourself, we would love to help.
