Whether you’re trying to start your workday on the right foot, need a mid-day pick-me-up to finish strong, or are trying to stay awake for a late-night study session, there are so many options at your disposal. One of the most common is the classic energy drink.

But from Rockstar to Monster, Red Bull, and even new brands emerging today, these all have their problems. They should not be your daily go-to for energy. 

They’re packed with sugar, preservatives, and other artificial ingredients that can take a toll on your health in the short and long term. Plus, buying these day after day can really add up.

That’s why we’ve decided to put together a list of the best alternatives to energy drinks so you can get the kick you need without the questionable side effects associated with energy drinks. Here are some of our favorite energy drink alternatives:

• Grinds energy pouches
• Coffee
• Tea
• Kombucha
• Fresh juice
• Yerba mate
• Coconut water
• Matcha
• Dark chocolate
• Chia seed water
• Protein shakes

We know what you’re thinking…what are energy pouches? They’re exactly what they sound like. Here at Grinds, we’ve come up with a practical, safe, and effective solution that delivers a fast energy boost. They taste great and are easy to take on the go. 

Order yours today and feel the difference firsthand!

Why You Need Healthy Alternatives to Energy Drinks

First things first, let’s talk about why you need to kick the energy drink habit if you haven’t already. Despite their convenience and taste appeal, there are some sinister side effects you could be exposing yourself to if you regularly consume these. 

High Sugar Content

The primary concern with traditional energy drinks is the fact that they’re loaded with sugar. In some cases, you’re getting between 25 to 40 grams of sugar in a single serving - well beyond the daily recommendation!

This massive sugar load causes a spike in your blood glucose, followed by the inevitable crash. So while you may get a little jolt of energy at first, it quickly subsides and leaves you feeling worse than before.

But the long-term concerns surrounding excess sugar intake are even more relevant for those who consume energy drinks daily. High sugar intake can lead to weight gain, increased risk of type 2 diabetes, and heart disease. 

Artificial Ingredients and Preservatives

The sugar isn’t the only problem you’ll find on the ingredients label for energy drinks. They’re packed with problematic artificial ingredients, including synthetic flavors, colors, and preservatives to extend shelf life.

While they’re great for the manufacturer from a production standpoint, they’re not so great for your health. Some common ingredients, such as taurine and synthetic caffeine, are included in doses that are not fully understood for long-term use.

But what we do know is that these types of additives can cause effects ranging from digestive issues to headaches, heart palpitations, and more in sensitive individuals. 

Long-Term Health Effects

Now, we’ll admit - there’s nothing wrong with an energy drink here and there as a special treat. The problem comes from relying on these as your daily driver for energy. 

The immediate effects of sugar crashes and jitters are one thing. But over the course of time, energy drinks can strain your cardiovascular system. 

High caffeine levels increase your heart rate and blood pressure, which can lead to chronic issues like hypertension or arrhythmias when consumed frequently. Some energy drinks have more than 250 milligrams of caffeine - that’s WAY more than any person should consume at once.

The combination of high sugar, caffeine, and artificial ingredients can be a dangerous cocktail for men over 40 - especially those with existing health conditions.

Costs Can Add Up

If for no other reason than to be practical from a pricing perspective, you need better replacements for energy drinks. Just run the numbers on how much you’re paying over the course of a week, month, or annually. 

A $2 to $5 energy drink habit, if consumed daily, adds up to hundreds or thousands of dollars each year. That’s money spent on temporary energy spikes that don’t deliver long-term benefits!

That being said, why not make the more cost-effective, health-conscious choice and switch to one of the best alternatives to energy drinks? We’ll get into 11 of the most popular options below.

The Best Healthy Energy Drink Alternatives in 2024

If you’re looking to kick your energy drink habit but still need something to power through your day, you’re in luck. There are tons of great healthy energy drink alternatives to consider. But for the best alternatives to energy drinks, look no further than Grinds.

Grinds Energy Pouches

The #1 alternative to energy drinks is just a click away at Grinds. We’ve created the best energy pouches that pack a potent punch with 80mg of caffeine - yet, they have zero calories or sugar! Make no mistake, though, you’ll love the flavors we have in store for you.  

From classic pouch flavors such as wintergreen or spearmint to more exotic offerings like peach, sour apple, double mocha, cinnamon whiskey, and more, there is something for everyone in our catalog. You’ll never get bored.

They’re liquid-free free so you can easily take the tins on the go or leave them at your desk so you never have to look far for an energy boost. They’re super discreet, too. Nobody will know you have one in unless you want them to.

Another benefit is that you don’t have to worry about the toll these take on your oral health, unlike sugar-laden energy drinks. They don’t stain your teeth since we never use dyes or other substances that could stain.

Whether as part of your morning routine or to push through a mid-day lull, fuel a workout, or any other purpose in between, you will agree these are the best replacements for energy drinks you have at your disposal once you try them yourself. 

But with millions of cans sold over the past 15 years in business, you don’t just have to take our word for it. See what others had to say below!

“I love this product. The morning kick you get from it is legit! I am a mobile boat mechanic in San Diego. I normally drink energy drinks and coffee so I’m no stranger to caffeine.” - Michael

“I'm a college student looking for some extra energy in the morning during my 8 a.m. classes. Grinds is the perfect way to start my day! Great flavors to choose from so there's something for everybody!” - Mason

“I work 12 hour work days and this helps me stay alert! It also helps me be more healthy by cutting daily energy drink usage. Just pop a pouch in and be on my way with the best flavors!” - Austin

Good Ol’ Coffee

There’s a reason coffee has been the go-to energy source for generations. It’s a reliable source of caffeine that boosts alertness and focus without the excess sugar and artificial ingredients found in energy drinks. 

Just be aware that the way you drink your coffee influences just how much healthier it is than energy drinks. Creamer contains sugar, and those drinks at Starbucks are a far cry from “healthy.”

But whether you drink it black or with a splash of milk, it’s a simple and effective way to stay sharp throughout the day. It’s also rich in antioxidants that help fight inflammation and support overall health. 

With the right balance, coffee can provide sustained energy without the crash. Aside from grinds, it’s the best alternative to energy drinks.

Different Types of Tea

Not a fan of coffee? Well, try tea! There are quite a few varieties you can choose from, including green tea and black tea. Each has its own unique flavor profiles, caffeine content, and other potential health benefits.

Green tea, for example, has a moderate amount of caffeine paired with L-theanine, an amino acid that promotes calm focus - perfect for people who need steady energy without the jitters. It can balance out the sometimes overstimulating properties of caffeine.

On the other hand, black tea offers a stronger caffeine kick for those who prefer more intensity, while herbal teas like ginger or peppermint provide a caffeine-free boost through natural invigoration. 

Tea also comes loaded with antioxidants and has been linked to improved heart health and digestion. It’s certainly worth considering some of these varieties as healthy energy drink alternatives.

Kombucha

Speaking of tea, kombucha is a unique fermented tea that provides a natural energy boost with a slight caffeine kick. There’s more to kombucha than caffeine, though.

The fermentation process brings out probiotics that support gut health. A healthy gut is the foundation of overall health. It helps improve digestion and energy levels, making kombucha a great option for those looking for more than just a caffeine jolt. 

The drink is slightly fizzy and comes in a variety of flavors, adding a refreshing twist to your energy routine without the sugar overload. It’s tasty but just be aware that it can be a bit more inconvenient to enjoy on a regular basis than coffee or Grinds.

Fresh Juice

Freshly squeezed juice can provide a quick pick-me-up through natural sugars and vitamins, perfect if you’re trying to avoid caffeine altogether. 

Citrus-based juices, like orange or grapefruit, offer a burst of energy thanks to their high vitamin C content, while green juices packed with vegetables like kale, spinach, and celery offer sustained energy without the sugar spikes. 

The key here is moderation. Fruit juices can be a sneaky source of excess sugar. Even though they’re natural sugars, you should pair fruits with vegetables in your juicing process or choose lower-sugar options to keep the energy steady.

Yerba Mate

This traditional South American drink comes from the leaves of the Ilex paraguariensis plant. It’s gaining popularity as a healthier energy drink alternative due to its unique combination of caffeine, theobromine, and vitamins. 

The caffeine in yerba mate offers a clean, jitter-free energy boost, while theobromine (also found in chocolate) promotes relaxation and mental clarity. It’s a solid choice for those looking to stay alert without feeling anxious - be it for work or study.

To top it all off, yerba mate contains antioxidants and has been linked to improved heart health and mental focus. It’s a great addition to any holistic health regimen. 

Coconut Water

Coconut water is one of the more unique alternatives for energy drinks in that it boosts hydration and energy simultaneously. It’s low in calories yet rich in electrolytes like potassium and magnesium, which help replenish and rehydrate the body after physical exertion.

You’re not going to get that same tangible lift you would from coffee or tea or Grinds - that’s because there is no caffeine in coconut water. 

Instead, the subtle energy boost can all be traced to hydration. It combats fatigue and makes for a great post-workout option or refreshing midday drink.

Matcha

While technically you could put this under the umbrella of tea since it’s derived from green tea leaves, we think it deserves its own spot on our list of the best replacements for energy drinks. Matcha is a powerhouse when it comes to clean energy. 

You’re getting a concentrated dose of caffeine compared to regular green tea, but the L-theanine in matcha balances the caffeine release. This can prevent the sharp spikes and crashes associated with other caffeinated drinks. It also mitigates the jitters many experience.

The result is a calm, sustained energy boost that can last for hours. Matcha is also loaded with antioxidants and has been linked to improved metabolism and brain function, so even if you’re not in need of a tangible energy boost, it’s worth adding to your daily routine!

Dark Chocolate

We know what you’re thinking…sounds too good to be true! But, dark chocolate does contain trace amounts of caffeine along with theobromine, both of which contribute to increased alertness and mood enhancement. 

That doesn’t mean you should pig out on any type of chocolate you can find, though. The darker the chocolate (think 70% cacao or higher), the less sugar and the more beneficial compounds it contains.

Dark chocolate is also a source of magnesium, which supports energy production and muscle function. It’s a great option for those looking for a treat that gives a boost without the guilt.

Chia Seed Water

Chia seeds may be small but they’re mighty, packed with energy-boosting nutrients. You can mix them with water and they’ll expand and form a gel-like consistency. This concoction is an excellent source of hydration and sustained energy

That’s because chia seeds are rich in omega-3 fatty acids, fiber, and protein, all of which contribute to steady energy levels throughout the day. 

They even help prevent the blood sugar spikes that lead to crashes, and their fiber content supports digestive health. This is one of the most versatile options on our list of healthy alternatives to energy drinks. 

Protein Shakes

Last but certainly not least on our list of the best replacements for energy drinks, we have protein shakes. While this may not strike you as a good source of energy, it’s a good option for those who need nourishment and want to steer clear of caffeine.

Protein helps repair muscles and provides sustained energy, making protein shakes an ideal choice for post-workout recovery or a midday pick-me-up. You can customize your shake with natural ingredients like fruits, nuts, or oats to boost its nutrient content, too!

Bringing our List of the Best Energy Drink Alternatives to a Close

There you have it, all the best alternatives to energy drinks. Each has its place, and we’ve listed these more or less in order of preference, focusing on caffeine content and overall health.

That means that for the best energy drink alternatives, you needn’t look any further than Grinds. Coffee and tea are great alternatives too, but you can’t beat the affordability and convenience of the best caffeine pouches we have in store for you.

But no matter which of these energy drink replacements you opt for, you can rest assured you’re making a more health-conscious decision. So, make the healthy switch today with Grinds, your ultimate energy partner. Fuel your day without the risks of energy drinks!