Are Energy Drinks Bad for You? 3 Main Risks to Know About
Key takeaways:
Energy drinks are marketed as beverages that boost energy and lessen fatigue.
Energy drinks may lead to negative health effects, such as dehydration, anxiety, and insomnia.
There are safer, more effective ways to treat fatigue. These include getting good quality sleep, exercising, and staying hydrated.
Table of contents
Many people reach for energy drinks when they want to quickly ward off fatigue or need an extra boost to get through the day. Energy drink products are often advertised as a solution for tired days, but do these beverages really help? And do their benefits outweigh their risks?
Keep reading to find out what’s in your energy drinks and some alternatives for next time you need an afternoon uplift.
What are energy drinks?
Energy drinks, different from sports drinks, are drinks that contain high amounts of stimulants, such as caffeine. Some examples of popular energy drinks include:
Red Bull
Monster
VPX
Rockstar
Reign
Bang
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These drinks have become popular for their stimulant effect, but they may come with harmful side effects.
What ingredients are typically found in energy drinks?
The main active ingredient in energy drinks is often caffeine. But they usually include other ingredients known to have stimulant effects.
Other active ingredients found in energy drinks include:
Taurine is a sulfur-containing amino acid usually consumed through common foods like eggs, meat, and seafood. It has been reported to possibly improve exercise capacity.
Glucuronolactone is a naturally occurring substance made in small amounts in the body. But little is known about its effects on the body.
B vitamins are key in many different cellular functions in our body. They are thought to help energy levels by supporting the process that converts sugar into energy.
Guarana is a plant whose seed has nearly four times the amount of caffeine as a coffee bean.
Ginseng is a plant thought to fight fatigue and improve physical performance. But, more research is needed to confirm these benefits.
Sugars such as sucrose, high fructose corn syrup, and glucose are added in high amounts to energy drinks to help with immediate energy. The idea of sugar giving you this boost of energy, or “sugar high,” is likely more a myth than reality.
Why are energy drinks considered bad for you?
There are many reasons experts warn against drinking too many energy drinks. Here are some of the main ones.
1. Excess sugar
Energy drinks are loaded with sugar. One typical energy drink contains 54 g to 62 g of added sugar. For reference, The American Heart Association recommends that women have about 24 g of added sugar per day and men 36 g of added sugar daily. So, just one energy drink can exceed that amount.
Most people know the relationship between sugar intake and obesity and health conditions such as diabetes and heart disease. But there are other, less-known dangers of high sugar intake, like:
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2. Excess caffeine
The caffeine in energy drinks usually ranges from 70 mg per 8-oz. serving to 200 mg per 16-oz. serving. For comparison, the average cup of coffee has around 95 mg of caffeine.
But it’s important to keep in mind that energy drinks often have other active ingredients, such as taurine, which intensifies the effect of caffeine, and guarana, which also has caffeine (and adds to the energy drink’s total caffeine content).
Researchers are also studying caffeine’s risk for addiction. It is generally recommended that adults consume no more than 400 mg of caffeine per day. But the effect of caffeine on teenagers and young adults, who are regular consumers of energy drinks, is less studied.
3. Dangers of energy drinks with alcohol
About 25% of college students consume energy drinks along with alcohol. When you drink energy drinks combined with alcohol, it can be harder to tell when you are intoxicated. But it doesn’t lessen the alcohol's effects on your ability to function. This can lead to dangerous outcomes as people end up drinking more than they regularly would.
What are some other risks of energy drinks?
It’s not just their nutritional breakdown (or lack thereof) that makes energy drinks problematic. They’re also heavily marketed toward adolescents and often consumed with alcohol. They’re also not regulated by the FDA, so the ingredients can be questionable. Here is a closer look.
Marketing toward adolescents
As many as 55% of adolescents and young adults consume energy drinks. And young men and teens are targeted specifically in energy drink marketing strategies.
The American Academy of Pediatrics discourages adolescents from consuming energy drinks as they are possibly harmful. Yet, many companies openly promote the performance-enhancing effects of these beverages to teens while ignoring the health concerns.
Lack of regulation
One of the main concerns with energy drinks is the lack of regulation regarding their safety. The additives in the drinks (such as ginseng, taurine, and guarana) haven’t been well-studied and aren’t carefully regulated by the FDA. And, energy drink companies sometimes label their products as “supplements” to avoid regulations applied to other beverages.
What are some side effects of energy drinks?
Most of the likely side effects of energy drinks are associated with excessive caffeine intake, which can lead to:
Headaches
Trouble sleeping
Digestive problems, such as heartburn
High blood pressure
Nervousness
Jitteriness
The CDC says that irregular heart rates are also possible.
What are some alternatives to energy drinks?
If you need a quick boost of energy, you might be able to get it from other beverages that don’t have as many side effects as energy drinks. Some healthier alternatives include:
Matcha green tea or other green teas
Black tea
Kombucha
Green juice or smoothies
Protein shakes
Water
What works to improve energy levels besides energy drinks?
Instead of relying on quick-fix energy drinks, the goal is to boost your daily energy by changing your lifestyle habits. Doing so has other health benefits beyond fighting fatigue, too. To boost energy levels, try:
Exercising
Drinking plenty of water
Eating foods with a low glycemic index such as whole grains, vegetables, and nuts
Avoiding smoking
Practicing stress reduction techniques
Getting a good night’s sleep
If it seems overwhelming to make all these lifestyle changes at once, try focusing on one first, like a good night’s sleep. Adopting one healthy habit at a time may make you even more likely to do more.
The bottom line
Energy drinks are marketed as a quick fix that can boost energy and enhance mental alertness. But evidence shows that energy drinks can have serious health effects — particularly in children, teenagers, and young adults. A lack of regulation and possible health risks make them a drink best avoided.
Instead of reaching for an energy drink on a sluggish day, try getting more sleep, drinking more water, and fueling your body with whole foods.
Why trust our experts?
References
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