I’m sure at one time or another, you’ve hit that afternoon crash and needed a boost. We’ve all been there. Some people go for coffee, but more people are now reaching for energy drinks.
If you’ve ever had one, you probably wondered: “How long do energy drinks last?”
That’s a great question, especially if it’s later in the day. No one wants to be left awake in bed when they're trying to sleep.
To answer this question honestly … it depends. We all have different genetics and different tolerance levels. Not all energy drinks are the same, either.
In general, though, here’s a quick answer.
Energy drinks usually last between 3 to 6 hours, depending on the person. Most people start to feel them in about 10 to 20 minutes. The strongest effects may kick in after 30 to 60 minutes, and the caffeine can stay in your body for 12 hours or longer.
There’s a little more to understand beyond that, though. Like I said, everyone is different. Don’t worry, I’m going to cover all you need to know!
In This Article:
• Understanding Energy Drink Duration
• How Long Does it Take for an Energy Drink to Kick in?
• How Long Do the Effects Last? And What About the Crash?
• Health Considerations with Energy Drinks
• FAQs About Energy Drinks
• Good Energy Drinks to Try
Understanding Energy Drink Duration: Caffeine’s Role
Caffeine is the main reason energy drinks give you that boost. Most energy drinks start working within 15 to 45 minutes after you drink them. That’s because it takes about 45 minutes for the caffeine to fully absorb (1).
The caffeine doesn’t disappear quickly, though. Its half-life is about 5 hours (1). That means after 5 hours, you’ll still have half the amount of caffeine in your system.
At 10 hours, it’s cut in half again, so you’ll still have 25% of it in your body. So, depending on your body and how much you drank, you might feel the effects for up to 12 hours.
Different people will feel the effects for a different amount of time, though. For example, I only feel the effects for about 3-4 hours. There’s a reason for that.
What Affects How Long Your Energy Drink Lasts?
Everyone’s different, but here are a few things that can change how long an energy drink lasts:
1. Metabolism (How Fast Your Body Processes Caffeine)
This is where genetics can play a role. Some people metabolize caffeine faster than others. If you metabolize it faster, you won’t feel the effects for as long.
2. Your Body Weight
This can be a factor as well. If you weigh more, it may take more caffeine to feel the effects. If you weigh less, it may take less. This could also play a role in how long you feel the effects of an energy drink.
3. How Sensitive Are You to Caffeine
This is a huge factor. If you’re more sensitive to caffeine, the effects may be more pronounced and last longer from an energy drink. If you have a high tolerance, like me, then you may not feel the effects as much or as long.
4. Caffeine Type
The type of caffeine in your energy drink may affect how long you feel the effects, too. Synthetic caffeine, like caffeine anhydrous, acts faster in our bodies.
So, you may feel the effects quicker than if your energy drink had natural caffeine. The downside is that you may crash harder and sooner as well.
Many people feel like natural caffeine has a smoother energy boost with less of a crash. That means you may feel the effects for a little longer if your energy drink uses natural caffeine.
How Long Does it Take for an Energy Drink to Kick in?
Because of how different we all are, this isn’t an exact science. You don’t have to wait long, though. Most people start feeling energized 10 to 20 minutes after drinking one.
This, of course, depends on your caffeine tolerance and what type of caffeine is in your energy drink. Synthetic caffeine may hit a little quicker than natural caffeine. Natural caffeine is generally a smoother experience, though.
How Long Do Energy Drinks Last ... and What About the Crash?
On average, energy drinks work for 3 to 6 hours.
Starts Working: 10–20 minutes
Peak Effects: 30–60 minutes
Half-Life: ~5 hours
...and remember, caffeine can remain in your body for 12 hours or longer.
But again, that depends on the person. Some feel wired all day. Others may feel it wear off sooner.
For example, I have a high caffeine tolerance, and I metabolize it quickly. So it takes more caffeine for me to feel it, and it may only last for 3-4 hours.
If you’re particularly sensitive to it, you may feel the effects of the energy drink for more than 6 hours. It all depends, and no two people are the same.
I should also mention that the dose of caffeine matters, too. Let’s say you drank 2 energy drinks back to back. Most likely, you’ll feel the effects for significantly longer than you would drinking only 1.
The Crash
Ever felt tired and grumpy after the boost wears off? That’s the crash. Generally, synthetic caffeine and added sugar contribute to this the most.
If you want an energy drink with less of a potential crash, look for 2 things:
• No sugar
• Natural caffeine from green tea or coffee
Health Considerations with Energy Drinks
Watch Your Caffeine Consumption
Too much caffeine can lead to:
• Jitters
• Anxiety
• Trouble sleeping
• Heart racing
Stick to what your body can handle. Also, it’s best to avoid energy drinks within 6 hours before bed.
Be Careful With Sugar
Some energy drinks have more sugar than a soda does. That’s not great for your health, especially if you drink them regularly.
High sugar intake is linked to weight gain, energy crashes, and even type II diabetes (2). I’m not saying sugar is inherently a bad thing at all times.
There are times, like post-workout, when sugar can actually be advantageous. Outside of that, though, it’s best to have added sugar in moderation.
Don’t Mix With Alcohol
Mixing energy drinks and alcohol might sound like a fun idea, but it can be risky. The caffeine hides how drunk you feel, which can lead to poor decisions or dangerous situations.
So be safe, and keep your energy drinks and alcohol separate. I also understand that you are allowed to make your own decisions. Just know, I did warn you!
Frequently Asked Questions About Energy Drinks
Q: How long does it take for an energy drink to kick in?
A: Usually 10 to 20 minutes. This may vary from person to person, but in general, it won’t take too long.
Q: How long do energy drinks last?
A: Most energy drinks last between 3 and 6 hours, but the caffeine can stay in your system much longer. Remember, if you’re sensitive to caffeine, you may feel it for a lot longer. If you have a high tolerance, you may feel it for a shorter duration.
Q: Are energy drinks bad for you?
A: I wouldn’t say energy drinks are bad for you. Most things are fine in moderation, and energy drinks are no different.
If you overconsume them, then they can become bad for you. Too much sugar and too much caffeine could lead to some potential issues down the line. Keep it to 1-2 energy drinks a day, and you should be fine if you’re healthy.
If you have any medical conditions, it’s best to check with your doctor before you start drinking them.
Q: Can I have two energy drinks a day?
A: That depends on your caffeine tolerance. Most health experts say to stay under 400mg of caffeine a day.
Some energy drinks have more than that. So if those are what you’re drinking, then I wouldn’t recommend it.
Q: Why can’t I sleep after drinking an energy drink?
A: Caffeine blocks a chemical in your brain called adenosine, which helps you feel sleepy. So as long as caffeine is floating around in your system, you may not feel tired enough to sleep.
That’s why it’s important to drink your energy drinks earlier in the day. I recommend not having one within at least 6 hours of bedtime. That way, they won’t mess up your bedtime.
Looking For a Great Energy Drink?
So, how long do energy drinks last? Usually around 3 to 6 hours, but it depends on the person and the product. If you’re more sensitive to caffeine or have a higher dose, it may last even longer.
I consider myself an energy drink connoisseur. I’ve been drinking them regularly for about 10 years now, and I love them!
I’ve tried just about every energy drink I’ve ever seen at the gas station or grocery store. There’s a big difference between them all, and I’m not just talking about their flavors.
Some have around 100mg caffeine, and some have over 400mg. Some have almost 60 grams of sugar, and some have none.
There are a handful that I really like, but my favorite is Phorm Energy. I almost want to put it in another category because it takes a different approach than most energy drinks.
For one, it has 200mg of natural caffeine from green tea. I like that because it hits the sweet spot of not being too much or too little. That, and it leaves room for me to drink a second one if I want.
There’s also zero sugar, and it has other perks, too. There are vitamins, electrolytes, and nootropics added. Nootropics can help you stay focused and dialed in.
So not only do I get a smooth energy profile, but it helps me stay focused and hydrated at the same time. Not to mention the flavors are phenomenal!
Check out all the flavors of Phorm Energy here and get yours now! Trust me, you’ll feel and taste the difference.
Just like with any energy drink, though, be mindful of how much and when you drink them. The caffeine might stick around longer than you think, and can affect your sleep if you’re not careful.
If you have any questions in the meantime, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help any way we can!
References:
(1) Institute of Medicine (US) Committee on Military Nutrition Research. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. National Academies Press (US). 2001.
(2) Liu Y, et al. Associations between Total and Added Sugar Intake and Diabetes among Chinese Adults: The Role of Body Mass Index. Nutrients. 2023;15(14):3274.
