Walk into any corner shop, gym, or petrol station and you’ll see a wall of brightly coloured cans promising energy, focus, and performance. Energy drinks have become the go-to “solution” for busy lives and tired brains. But when you look past the branding, they’re mostly a cocktail of stimulants, sugar (or intense sweeteners), acidity, and additives—engineered to make you feel up fast, and then crash.

This article breaks down what energy drinks actually contain, the ways they can work against your health and performance, and how to transition to a gentler, more sustainable routine with Unimate and the Feel Great approach. If you’re using energy drinks to get through mornings, workouts, classes, or night shifts, there’s a smarter path that supports your goals instead of working against them.

What’s really inside an energy drink

Most energy drinks rely on a similar core formula. Different labels, same playbook.

Caffeine (often a lot of it)
A single can typically ranges from the caffeine content of a strong coffee to far more, depending on size and brand. While moderate caffeine can be fine for healthy adults, dose and timing matter. A big afternoon hit can linger into the night, disrupt sleep, and leave you more tired the next day—ironically making you reach for another can.

Sugar (or high-intensity sweeteners)
Many popular cans carry 30–50 g of sugar. That’s a rapid blood-glucose spike followed by a crash, which fuels cravings and undermines weight goals. “Sugar-free” alternatives avoid the sugar load but often double down on intense sweeteners, keeping the desire for sweet tastes alive and— for many people—still triggering snacking behaviours.

Add-on stimulants and “boosters”
Taurine, guaraná (extra caffeine), ginseng, L-carnitine, glucuronolactone, and mega-doses of B-vitamins are common. The evidence for stacking multiple stimulants is mixed, and in sensitive people it can increase jitters, raise heart rate, and worsen anxiety.

Acids, flavours, colours, preservatives
The low pH and acidic additives make energy drinks tough on teeth. Frequent sipping multiplies the effect. Carbonation and acidity can also aggravate reflux or stomach discomfort in some people.

Supersized servings
Bigger cans mean bigger doses. It’s easy to double your usual intake without noticing—especially when “one can” actually contains two servings on the label.

Why energy drinks can work against your health and performance

1) Sleep disruption and recovery debt
Caffeine’s half-life averages several hours. That “only one can in the afternoon” can reduce total sleep time and degrade sleep quality—compromising recovery, hormonal balance, and appetite regulation. Less sleep → higher hunger and cravings → poorer training adaptation.

2) Blood sugar spikes (and crashes)
High-sugar cans deliver a rapid glucose spike followed by a crash. Over time, frequent spikes contribute to weight gain, dental problems, and metabolic strain. The sugar-caffeine rollercoaster makes you chase energy all day.

3) Anxiety, jitters, and heart strain
Stacked stimulants can aggravate anxiety, elevate blood pressure, and—especially in sensitive individuals—trigger palpitations. That “wired-but-tired” feeling is not productive energy.

4) Poor synergy with alcohol
Mixing energy drinks and alcohol is a risky pairing. Stimulants can mask intoxication, encouraging more drinking and risk-taking while impairing judgement.

5) Dental erosion and gut irritation
Sugary, acidic drinks erode enamel; chugging them around training (when saliva is low) makes things worse. Frequent use can also aggravate gastric discomfort and reflux.

6) Particularly concerning for teens
Adolescents are more sensitive to caffeine and sugar. Energy drink habits picked up early can disrupt sleep, mood, attention, and appetite—affecting school, sport, and mental health.

Everyday signs your energy-drink habit is holding you back

• You wake groggy even after a “full night”
• Afternoon crashes hit hard, especially around 3–4 p.m.
• Your sleep feels shallow or broken
• Cravings ramp up after your first can
• Workouts feel inconsistent, with long soreness and low drive
• Mood swings or irritability appear out of nowhere
• Teeth feel more sensitive than they used to

If several of these ring true, your current strategy is likely costing you more than it gives.

A smarter routine: swap the can for Unimate

If energy drinks are your fix for early starts, tough workdays, school runs, or training sessions, you can shift to a calmer, steadier pattern: small, supportive habits that manage energy and appetite without the crash. That’s where Unimate comes in.

Unimate is a concentrated yerba mate beverage created to be an energy-supporting, sugar-fr