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Are Energy Drinks Bad for You? Understanding the Benefits and Risks

Medically reviewed and edited by Rhonda Honeycutt, FNP

Feeling drained halfway through the day and reaching for an energy drink? You’re not the only one. 

Energy drinks are the second most popular dietary supplement among young people in the U.S., with around 30% consuming them regularly.

While these quick-fix beverages promise to boost your mental alertness and stamina, they come with several benefits and risks that are worth considering. 

In this article, we'll explore how energy drinks work, and their potential health impacts, and offer healthier alternatives to keep your energy levels high without the risks.

What are Energy Drinks?

Energy drinks – as defined by the Centre for Disease Control (CDC) – are beverages that typically contain large amounts of sugar and legal stimulants such as caffeine, L-carnitine, taurine, and guarana. 

The purpose of consuming energy drinks is to boost alertness, attention, and energy, but they also come with side effects like increased heart rate, rapid breathing, and elevated blood pressure. 

These drinks are heavily marketed toward young adults, students, athletes, busy professionals, and travelers, promoting the idea that they can improve physical performance, boost stamina, and increase focus.

Energy Drinks vs. Sports Drinks

Energy drinks are often confused with sports drinks or electrolyte beverages, but there are key differences between these types of beverages. 

While energy drinks contain stimulants like caffeine, sports drinks are designed to help athletes replace fluids and electrolytes lost during physical activity. 

Sports drinks contain ingredients like sodium, chloride, and potassium, which are vital for muscle and cell function. They also tend to have high sugar content to provide carbohydrates for energy. 

However, excessive consumption of these drinks, especially by individuals who are not physically active, can increase the risk of health issues like obesity and diabetes. 

The Harvard School of Public Health has even described sports drinks as “just another sugary drink” for nonathletes.

How Do Energy Drinks Work?

Energy drinks are packed with caffeine and sugar, along with other legal stimulants. 

The sugars supply your muscles and brain with glucose for energy, while the caffeine works by blocking adenosine receptors in the brain, helping to prevent drowsiness.

What’s in energy drinks?

Energy drinks contain a variety of ingredients that work together to enhance alertness and energy levels. 

Here's a look at some of the common ingredients found in these drinks and how they function:

• Caffeine: Typically found in quantities between 80-150mg in eight ounces, comparable to a  five ounce cup of coffee. Caffeine stimulates wakefulness by binding to and inhibiting adenosine receptors in the brain, which are responsible for making you feel drowsy.

• Ginkgo biloba: This is a herbal supplement used to stimulate wakefulness. It currently has no FDA-approved uses, and evidence of its efficacy is limited.

• Taurine: An amino acid found in many energy drinks that plays a role in energy metabolism. It has also been associated with anti-inflammatory, antioxidant, and brain-protective properties. 

However, taurine consumption in energy drinks has not been shown to improve immediate athletic or cognitive function in studies.

• Guarana: A dietary supplement high in caffeine, containing up to four times more caffeine than coffee beans. It’s used in energy drinks to enhance stimulant effects, promoting increased alertness and energy. 

While it has antioxidant properties, the high caffeine content can lead to side effects like jitteriness, increased heart rate, and insomnia. 

Immediate Effects of Energy Drink Consumption

Energy drinks are known for their high caffeine and sugar content, offering a quick boost of energy and alertness. 

These drinks can improve performance temporarily but also come with potential risks which we’ll discuss later.

Soon after consuming an energy drink, you may experience:

• Increased alertness: Caffeine binds to adenosine receptors, preventing drowsiness. 

• Improved physical performance: Muscles need glucose to function properly, and energy drinks provide a quick source, helping to delay fatigue.

• Quick energy boost: The high sugar content offers immediate energy for the brain, while caffeine keeps you feeling awake.

• Postponing sleep: Caffeine in energy drinks helps delay the onset of sleep.

• Improved focus: Many adults consume energy drinks to help maintain focus during repetitive or tedious tasks by combating fatigue and boredom during their workday.

What are the Risks of Energy Drink Consumption?

While energy drinks may offer short-term benefits, they also carry significant risks related to excessive caffeine intake, such as:

• Anxiety: Caffeine can trigger or worsen anxiety or panic attacks, with studies showing that caffeine increases anxiety symptoms in certain individuals.

• Increased heart rate and blood pressure: Caffeine stimulates the release of adrenaline and noradrenaline, causing an increase in heart rate and blood pressure similar to the body's fight-or-flight response.

• Tremors: The heightened release of adrenaline can cause muscle twitches and involuntary shaking, leading to noticeable tremors.

• Heart attacks and stroke: Prolonged high blood pressure from excessive caffeine consumption can increase the risk of heart disease and stroke due to damage to blood vessels in the brain.

• Withdrawal: Abruptly stopping regular caffeine consumption can lead to headaches, fatigue, irritability, and decreased alertness as withdrawal symptoms.

How Much Energy Drink is Safe to Consume?

Most energy drinks primarily rely on caffeine to give you that quick energy boost. 

An energy drink typically contains around 80-150mg of caffeine per eight ounce serving (roughly equivalent to a small cup of coffee). 

However, energy drinks often contain other stimulants like taurine, guarana, and added sugars, which intensify their effects. 

While there are no strict regulatory guidelines on energy drink consumption, health experts recommend limiting intake to no more than two drinks per day to avoid potential side effects such as increased heart rate, anxiety, or insomnia. 

Overconsumption can lead to serious health risks, especially if combined with other sources of caffeine.

What are the Long-Term Effects of Energy Drinks?

Regularly consuming caffeinated energy drinks can lead to various health issues over time, affecting multiple systems in your body, including:

• Cardiovascular effects: Consuming energy drinks has been shown to increase heart rate and arterial blood pressure immediately after consumption. In the long term, energy drinks have been linked to heart attacks, the formation of aneurysms, and vessel ruptures.  

• Neurological and psychological effects: In the long term, the overconsumption of energy drinks has been linked to recurrent headaches, increased anxiety, insomnia, and even hallucinations.  

• Gastrointestinal and metabolic effects: Because energy drinks contain a lot of sugar, they can cause irritation in the bowels, type 2 diabetes, obesity, and metabolic syndrome.  

• Renal effects: Energy drinks are not very hydrating and you should try not to drink them in hot weather or during prolonged exercise. They promote frequent urination, which affects your body's sodium balance.  

• Dental effects: There has been a correlation between energy drinks and tooth erosion. This is due to a change in the pH of the mouth, causing damage.

What are Some Safe Alternatives to Energy Drinks?

Before reaching for another energy drink, consider some of the following healthier alternatives that can give you an energy boost without the risks:

• Green tea: It contains less caffeine than coffee, but enough to give you a wake-up boost.  

• Matcha: Authentic matcha tea (a type of green tea) is high in antioxidants and helps prevent and alleviate fatigue.  

• Coconut water: Rich in electrolytes, coconut water provides energy and supports organ function, acting like nature’s sports drink.  

• Smoothies: Customize them with your favorite fruits, greens, and protein powder for a natural energy boost.  

• Herbal teas: Teas like green tea, ginseng, and black tea contain half the caffeine of coffee, leaving you energized without the jitters.  

• Water with lemon or cucumber: Drinking this refreshing option first thing in the morning provides vitamin C, hydration, and energy.  

• Protein shakes: Protein is essential for repairing and building muscle after exercise, which can increase your overall power and energy.  

Lifestyle changes to boost your energy

Energy drinks may not be the best option if you're trying to reduce added sugar or keep track of how much caffeine you're taking in. Simple lifestyle changes can naturally boost your energy levels.

• Get enough sleep: Aim for six to seven hours of sleep each night. When you’re sleep-deprived, your body produces the stress hormone cortisol, which drains your energy.  

• Eat a balanced diet: Make sure your meals include the right vitamins, minerals, and food groups to properly fuel your body.  

• Exercise regularly: Physical activity releases endorphins, improving your mood and giving you an energy boost.  

• Manage stress: Though it’s easier said than done, find healthy ways to manage stress, like yoga, journaling, or meditation.  

• Take breaks: Every 20 minutes, step away from your work. Stretch, have some water, and reset.  

Where Can I Learn More About Boosting My Energy Levels?

Are you always fighting that midday slump? Need some help to boost your energy and stay on top of your game? LifeMD can help. 

A team of doctors is waiting to provide expert advice on managing stress, improving your diet, and adopting healthy habits to help boost your energy.

Whether you're looking to reduce your reliance on energy drinks or simply feel more energized throughout the day, we have the support you need. 

Get in touch now to book your appointment and start feeling more energized and refreshed.

Rhonda Honeycutt, FNP

Rhonda has been a Family Nurse Practitioner since 2013. She loves working with patients and seeing improvements in their health through collaboration in care plan decisions. Rhonda is licensed in 50 states and is bilingual. Her hobbies and interests include reading, exploring new languages, and spending time outdoors with her son, spouse, and 10 dogs.

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