Preventing a Crash
- 1Spread out the consumption. Instead of drinking the entire energy drink at once, spread it out over the course of a couple hours. Not only will this prevent huge spikes in your adrenaline, dopamine, and insulin levels, it will also prevent the dips that cause the crash.
2Eat regularly throughout the day. Avoid drinking caffeine on an empty stomach, as this could cause greater hormone spikes and dips. To help your body metabolize the caffeine and sugar more steadily and to keep your energy levels consistent, eat healthy foods throughout the day (spread out over four meals), including:
- Drink one to two ounces (30 to 60 ml) every 15 minutes rather than drinking it all at once.
3Consume energy drinks at the right time. Caffeine can be a great way to give yourself some extra alertness, but there are optimal times of day to consume it to get the most benefits. During the day, your body has natural spikes in cortisol, which is a stress hormone, and you should avoid drinking caffeine during these spikes. The best times to drink caffeine are:
- Carbohydrates, such as pasta, cereal, and potatoes
- Whole grains
- Fruits, nuts, and vegetables
4Avoid energy drinks with sugar. Although the caffeine in energy drinks can cause its own crash, a sugar crash will prolong and exacerbate the effects. For one, sugar crashes can be worse than caffeine crashes, and the two don’t occur at the same time. While the effects of caffeine will last for at least five hours, a sugar crash will occur within about two hours.
- Between 9:30 and 11:30 a.m.
- Between 1:30 and 5 p.m.
5Look for energy drinks that contain electrolytes and glycogen. This is particularly important for athletes looking for extra energy during endurance training. Your body loses electrolytes when you sweat, and your muscles burn off glycogen during long workouts, so it’s important to replenish these stores during workouts that exceed an hour.6Stay hydrated. While caffeine alone won’t dehydrate your body, certain energy drinks can, especially if they contain a lot of sugar. To prevent dehydration from energy drinks, be sure to drink plenty of water throughout the day.
- To avoid extra calories and the sugar crash, look for sugar-free energy drinks.
- Dehydration can cause sleepiness, irritability, headaches, and confusion, which will only make an energy drink crash worse.
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Source: wikihow. com