Sugar intake profoundly affects energy levels throughout the day. Consuming foods and drinks high in sugar can lead to rapid spikes in blood sugar, followed by significant crashes, causing feelings of fatigue and irritability. This cycle of peaks and valleys leads to increased cravings for more sugar, perpetuating a cycle of energy dips. To maintain stable energy levels, it is advisable to consume complex carbohydrates and fiber rather than simple sugars, as they release energy more slowly and help sustain endurance throughout the day.