As a parent, the hustle of the back-to-school season can really drain your energy. But before you turn towards sugary energy drinks or a shot of espresso for energy, you should know that these options might not be energy-supporting. Instead, read on to explore science-backed drink alternatives that are just as quick but support hydration and gut health…all while tasting great.

Why Am I Low Energy?

As the kids return to school, you may feel more tired than ever. With the stress of managing your family's ever-growing schedule, planning meals and snacks, balancing work, and keeping up with the house, it's no wonder you're exhausted. But when your schedule gets chaotic, it can be hard to remember to take care of yourself.

Hectic schedules can lead to eating on the run, less exercise, less sleep, and less hydration. All of which add up to less energy. Luckily, one easy change you can make in just minutes per day may help increase your energy levels almost instantly. It’s as easy as staying hydrated. However, not all beverages are created equal. While some can support energy, others may quickly drain it. Making the best daily beverage choices can help you enjoy more sustained energy. 

Energy Drink Mistakes

When your energy is low, reaching for a high-caffeine energy drink, a sugary soda, or a flavored coffee may seem like the answer for a quick jolt of energy. However, these drinks may not support steady energy levels. Although we need more research on younger populations, one study on adults found an association between sugary beverage consumption and sleep duration. The study found that shorter sleep (less than five hours each night) tends to lead to a 21% higher intake of sugary caffeinated sodas. Those with nine or more hours of sleep each night tend to consume fewer sugary beverages. Are these high-sugar beverages impacting sleep quality, or do you crave more high-sugar drinks with less sleep? The exact relationship is unknown.

What we do know, however, is that while caffeine can provide some energy benefits, consuming too much caffeine, especially later in the day, has been shown to increase the risk of insomnia. In addition, high levels of caffeine may lower insulin sensitivity, according to a systematic review. This may lead to elevated blood sugar and fluctuating energy levels throughout the day.

Beverage Solutions for Busy Parents 

If you want to support your energy levels but don’t want the negative effects of excess sugar and too much caffeine, you’re in luck. Quite a few drink options make delicious alternatives while supporting sustained energy throughout the day. Here are some to consider:

OLIPOP

If you love soda—but not what it does to your energy levels—then you’ll love OLIPOP. This healthy soda alternative provides the flavor you love without all the added sugar of leading non-diet soda brands. Instead, OLIPOP replaces it with ingredients that may help you feel your best. 

OLIPOP combines prebiotics, plant fiber, and botanicals to support digestive health. It has high fiber, less sugar*, and no more than 50 calories per can. The blend of prebiotic fiber and botanicals helps support gut health. A supported digestive system, in combination with positive lifestyle factors like adequate sleep and exercise, may help you feel more energized.

Not only that, but they’ve just launched a brand-new flavor called Ridge Rush, featuring 50mg of green tea caffeine, providing the perfect energy buzz to get through the start of the school season (and the rest of the year, too!). Several other OLIPOP flavors also contain caffeine if you need an energy buzz. 

Water 

When you are constantly on the go, it’s hard to remember to drink. However, even slight dehydration can zap your energy. That’s why reaching for a glass of water when you start to hit a midday energy slump can help. You can enjoy water alone, or if you need extra flavor, try adding freshly squeezed lemon or lime to your drink for a refreshing option that provides a quick pick-me-up.

Peppermint Tea

If you enjoy a warm beverage, peppermint tea is the perfect option to help you feel more energized. Research has found that the aroma of peppermint may stimulate the hippocampus area of the brain, which controls mental clarity and memory. This helps wake up your senses so you can feel more alert. The hydration this tea provides could offer sustained energy for hours to come. 

Back to School Energy: The Takeaway

Remember that as you navigate the hectic back-to-school season, your choice of beverages can significantly impact your energy levels throughout the day. By opting for healthier alternatives like OLIPOP, water, and peppermint tea, you're not just quenching your thirst—you're supporting your body's natural energy systems so you can feel your best, no matter how busy the day gets.

*Compared to leading non-diet sodas 

Sources:

1. Prather, A. A., Leung, C. W., Adler, N. E., Ritchie, L., Laraia, B., & Epel, E. S. (2017). Short and sweet: Associations between self-reported sleep duration and sugar-sweetened beverage consumption among adults in the United States. Sleep Health, 3(5), 383-388. https://doi.org/10.1016/j.sleh.2017.05.004
2. Jin, M. J., Yoon, C. H., Ko, H. J., Kim, H. M., Kim, A. S., Moon, H. N., & Jung, S. P. (2016). The Relationship of Caffeine Intake with Depression, Anxiety, Stress, and Sleep in Korean Adolescents. Korean Journal of Family Medicine, 37(2), 111-116. https://doi.org/10.4082/kjfm.2016.37.2.111
3. Shi, X., Xue, W., Liang, S., Zhao, J., & Zhang, X. (2016). Acute caffeine ingestion reduces insulin sensitivity in healthy subjects: a systematic review and meta-analysis. Nutrition Journal, 15(1), 103. https://doi.org/10.1186/s12937-016-0220-7
4. Pross, N., Demazières, A., Girard, N., Barnouin, R., Santoro, F., Chevillotte, E., Klein, A., & Le Bellego, L. (2013). Influence of progressive fluid restriction on mood and physiological markers of dehydration in women. British Journal of Nutrition, 109(2), 313-321. https://doi.org/10.1017/S0007114512001080
5. Meamarbashi, A., & Rajabi, A. (2013). The effects of peppermint on exercise performance. Journal of the International Society of Sports Nutrition, 10, 15. https://doi.org/10.1186/1550-2783-10-15

Meet our Expert This article is written by Erin Palinski-Wade, RD, CDCES As the go-to expert on all things nutrition and diabetes, Erin is one of the most quoted dietitians in the country and a sought-after speaker, spokesperson, and media source. In the past 12 months, she has appeared in 165 top-tier media outlets, reaching an audience of 1.31 billion! She has authored four books including the bestselling '2 Day Diabetes Diet' and 'Belly Fat Diet For Dummies.' Erin has appeared on shows including Good Morning America, The Dr. Oz Show, The Doctors, and QVC and regularly contributes to FoodNetwork, US News & World Report, and Prevention. She currently juggles her time between freelance writing for publications such as Diabetes Forecast and EverydayHealth.com, motivating audiences as a high-energy TEDx & keynote speaker, and seeing clients in her private practice in NJ.