What are the health risks of energy drinks?

Whether you’re in the throes of an afternoon slump or feeling the after-effects of a late night, it can be tempting to reach for an energy drink. But do these popular products live up to the hype? Is it safe to drink them regularly? Should you down one before you exercise?

Two MultiCare registered dietitians, Lisa Lovejoy, MEd, RD, CSSD, CD, and Alix Leestma, RD, share insight about energy drinks, their health effects and alternatives to consider when you need a pick-me-up.

How much caffeine is too much?

Companies promote energy drinks — not be confused with sports beverages like Gatorade — as a way to increase your alertness, focus and energy level. But all that get-up-and-go often comes at a price — namely high levels of caffeine and sugar.

“Energy drinks typically contain anywhere from 80-300 milligrams of caffeine per can or bottle,” Lovejoy says. “Part of the concern is that people who drink energy drinks tend to consume multiple drinks a day, easily putting them over the recommended caffeine limit.”

Consuming up to 400 milligrams of caffeine a day is considered safe for most healthy adults, according to the U.S. Food and Drug Administration (FDA). That’s equivalent to about two to three 12-ounce cups of coffee.

However, many energy drinks also contain herbal additives like guarana and yerba mate, which contain caffeine. So the actual caffeine content of your beverage may be much higher than what you expect or the label indicates, Lovejoy shares. The FDA does not require companies to list caffeine quantities on product labels.

Heavy caffeine use, even when below the recommended limit, can have negative side effects such as anxiety, insomnia, heart palpitations, high blood pressure, jitteriness and more.

How much sugar is in energy drinks?

While caffeine is a stimulant that can perk you up, sugar is what puts the energy in energy drinks. Lovejoy shares that the current recommended daily intake for sugar is about 24 grams for women and 36 grams for men.

“Energy drinks can contain anywhere from 25-93 grams of sugar per bottle or can,” Lovejoy says. “So one of these drinks, depending on the size, can contain three to four days’ worth of sugar in it.”

Consistently consuming high amounts of sugar increases your risk for several chronic conditions, from obesity to diabetes to heart disease. The high sugar content in many energy drinks also means you’re likely to experience a sugar crash later on, causing you to reach for another energy drink to perk yourself up.

What about sugar-free options? For one thing, sugar-free energy drinks provide no actual energy, Lovejoy shares. For another, many of these drinks contain artificial sweeteners. Some artificial sweeteners have been associated with an increased risk of cancer and may cause other health problems.

Is it OK for adults to drink energy drinks regularly?

While energy drinks can make you feel more alert, they have little to no nutritional value and do have the potential to cause harm. We all need a pick-me-up every once in a while, but if you find yourself consistently relying on energy drinks to get through the day, it’s likely time to evaluate your habits.

“When people are regularly consuming energy drinks or other highly caffeinated beverages, it’s often because there’s an underlying issue that isn’t being addressed,” Leestma says. “Maybe they aren’t getting enough sleep, eating enough nutritious food — or there could be an underlying medical problem that’s causing ongoing fatigue.”

If you are constantly feeling fatigued, it’s a good idea to consult with your doctor or other health care provider.

Is it safe for kids and teens to drink energy drinks?

The short answer? No. The American Academy of Pediatrics recommends that children and teens steer clear of energy drinks altogether due to their high caffeine and sugar content.

“Smaller bodies react more strongly to high doses of caffeine that are designed for adults, so the effects may be intensified,” Lovejoy says. “Young people are still growing and developing and we don’t know how stimulants like caffeine will affect them over time.”

What about mixing alcohol with energy drinks?

Mixing alcohol and energy drinks has become increasingly popular in recent years —particularly among young adults — but this combination can have dangerous consequences. Some studies suggest that it can lead to an increase in risky behavior — such as drunk driving or engaging in unprotected sex — as well as binge drinking.

“The stimulants in energy drinks can mask the depressant effects of alcohol, delaying that effect of sleepiness.” Leestma says. “This can lead people to drink more — beyond what is safe for them to consume.”

Will an energy drink improve my athletic performance?

Some studies have shown that small, measured doses of caffeine and sugar can be beneficial for adult athletes, especially during endurance events. But that doesn’t mean you should guzzle an energy drink before you exercise or compete.

“Consuming an energy drink before exerting yourself physically can put a serious strain on your heart due to the high caffeine content,” Lovejoy says. “It can also cause stomach problems or lead to dehydration, endangering your health and potentially impairing your performance.”

Lovejoy shares that athletes’ consumption of caffeine or sugar should be evaluated on an individual basis, carefully monitored and incorporated during training to avoid unpleasant surprises on game or competition day. A sports dietitian can help athletes create a plan.

The Academy of Nutrition and Dietetics also offers tips on how to properly fuel your body before exercising. While intended for student athletes, the information is useful to people of all ages.

What alternatives could I consider if I need an energy boost?

When you feel your focus or energy level wane, Leestma and Lovejoy recommend trying these strategies before going for an energy drink:

• Drink a glass of water or another hydrating beverage — fatigue can be a sign of dehydration
• Eat a healthy snack or meal — good nutrition is key to feeling energized throughout the day
• Get up and move your body — try taking a short walk
• Chew a piece of noncaffeinated gum — one study showed this increases alertness
• Try beverages that have lower doses of caffeine, such as green tea or black tea; a cup of coffee with a splash of milk and a minimal amount of sweetener like honey or sugar can also give you a boost
• Take a quick nap if possible — 30 minutes max and not after 3pm

If you’re going to have an energy drink, choose an option with lower amounts of caffeine and sugar. This study advises drinking no more than one can at a time and no more than two per day.