Whether you work several nights in a row, 12-hour days, or rotate shifts, fatigue is a common theme. So, sipping on an energy drink when tiredness strikes is a very common solution. However, when reaching for one becomes more frequent, you want to ensure they aren’t becoming a mask for what your body really needs: sleep.
In today’s blog, we want to offer some helpful tips to enjoy energy drinks properly, ensuring your health and rest stays top priority.
Risks of Energy Drinks
Some of the risks associated with energy drinks include:
- Insomnia
- Irritability
- Headaches
- Nervousness
- Fast heartbeat
- Palpitations
- Tremors
- Agitation
- Gastrointestinal upset
These drinks aren’t recommended for individuals under 14 years old, those who are pregnant or breastfeeding, or people who are sensitive to caffeine.
“They have a huge impact on mood. If you’re sensitive to things like depressive feelings or anxious feelings, these drinks can push you right into an area of having like arrhythmias, anxiety attacks.” –CTV News
How to Sip Safe
Here are a few tips to help ensure you consume energy drinks safely:
Drink in moderation
In Canada, 180mg of caffeine per container is permitted. For most adults, staying under 400mg of caffeine per day is considered a safe amount. Therefore, be aware of how much you drink in a day (or throughout a shift) and consider spreading your intake across your shift, rather than drinking it in its entirety at the start.
Stay hydrated
While you might consider an energy drink a good way to replenish your liquids, energy drinks shouldn’t be used as a replacement for water. When thirsty, it’s your best option and there aren’t any adverse side effects. Additionally, water offers your body and mind a variety of benefits that can’t be found in a can of Alani or Red Bull.
“About 90% of adults consume caffeine every day, making it the most common stimulant in the world.” –Mayo Clinic
Watch your timing
Caffeine lasts in your body for several hours. To avoid disrupting your rest, it’s best to consume it at the beginning of your shift instead of right before it ends. This way, you can maintain your sleep schedule!
“Many experts recommend avoiding caffeine within eight hours of sleep.” –Sleep Foundation
Don’t mix
Mixing stimulants and depressants can impair your judgement and create a false sense of alertness, which greatly increases safety risks for you and others. Therefore, never mix or combine energy drinks with alcohol or sedatives.
Energy drinks can be a useful tool when used intentionally, but they’re not a magic fix for fatigue. Paying attention to timing, how much you are drinking, and your own tolerance makes all the difference between a helpful boost and an unpleasant crash. At the end of the day, energy drinks work best when combined with healthy habits and not used as a substitute for proper sleep and hydration.