The Hidden Health Risks of Energy Drinks

What Are Energy Drinks?

Energy drinks are beverages designed to increase alertness and energy. They typically contain a combination of:

• B vitamins and other additives
• High levels of caffeine
• Stimulants like taurine, guarana and ginseng
• Sugar or artificial sweeteners

Unlike coffee or tea, energy drinks pack large amounts of caffeine into a single can or bottle, sometimes the equivalent of several cups of coffee. Many contain multiple “servings” in one container. That makes it easy to consume far more than intended.

Some drinks claim to contain natural or healthier ingredients, but that is not always true. The U.S. Food and Drug Administration (FDA) categorizes many energy drinks as dietary supplements, which are not strictly regulated. Always review ingredient labels carefully.

How Energy Drinks Quickly Add Up

Drinking too many energy drinks is usually not intentional. Several factors make it easy to overdo, including:

• Busy lifestyles and a chronic lack of sleep
• Large portion sizes that do not reflect safe caffeine limits
• Marketing that frames the drinks as harmless or performance-enhancing
• Stacking caffeine from multiple sources, such as coffee, soda and pre-workout supplements

Some people mix energy drinks with alcohol. This combination can mask feelings of intoxication and increase risky behaviors.

Energy Drinks and Your Health

Caffeine and stimulant exposure affect nearly every system in your body.

Heart Health

The heart is especially sensitive to high doses of caffeine and stimulants. After you consume an energy drink, caffeine quickly enters the bloodstream and triggers receptors in your heart. This stimulation affects how fast and how forcefully your heart beats. You may have palpitations or an abnormal heart rhythm, also known as arrhythmia.

Caffeine intake raises blood pressure, sometimes by a noticeable amount. Over time, high blood pressure can increase your risk of heart failure, heart attack or stroke.

These effects do not discriminate by age. Even young, otherwise healthy people have required emergency care after consuming too many energy drinks.

Nervous System

High caffeine intake overstimulates the nervous system. You may experience anxiety, jitters or panic attacks. Energy drinks can also disrupt normal sleep cycles, even when consumed earlier in the day. Poor sleep limits your body’s ability to recover, regulate hormones and maintain steady energy levels. You may feel even more reliant on energy drinks to get through the day, making it hard to stop the cycle.

Digestive System and Metabolism

Energy drinks can upset your digestive system, leading to nausea, acid reflux and dehydration. You may have sudden energy crashes after blood sugar spikes. Repeated spikes in blood sugar levels may increase your risk of metabolic problems, such as type 2 diabetes.

Brain and Mental Health

Stimulants affect your mood, focus and emotional regulation. You may feel especially irritable or restless. Frequent use may lead to caffeine dependence, along with headaches and other withdrawal symptoms when the effects wear off.

Kidneys

Caffeine makes the body lose fluids faster. When energy drinks replace water, especially during intense activity, dehydration puts extra stress on your kidneys.

How Much Is Too Much?

For most healthy adults, the FDA generally recommends no more than 400 milligrams of caffeine per day. That may sound like a lot, until you look at energy drink labels.

Some drinks contain 200 to 300 milligrams of caffeine in a single can. Drinking more than one, or combining them with coffee or other caffeinated products, can push you well past safe limits. Certain groups should be cautious or avoid energy drinks altogether, including:

• People with a lower caffeine tolerance
• People with heart disease, high blood pressure or anxiety disorders
• People who are pregnant or breastfeeding
• Teens and children

Your body often sends signals when you have had too much caffeine. Stop consuming and seek medical advice if you notice:

• Chest pain
• Dizziness or fainting
• Persistent headaches
• Racing or irregular heartbeat
• Trouble sleeping despite exhaustion

Healthier Alternatives to Energy Drinks

If you need a boost that is better for you, talk to your physician. Together, you can explore safer ways to support energy levels without overwhelming your system:

• Start with sleep — Consistent sleep plays a major role in how energized you feel each day. Most adults need about eight hours of sleep each night. A brief 20-minute power nap can help on especially long days.
• Choose lower-caffeine drinks — Coffee, tea or matcha provide a gentler boost when used in moderation. Lighten your order to avoid added sugars, artificial sweeteners and other additives common in energy drinks.
• Fuel your body naturally — Eat balanced meals with protein and complex carbs, and drink plenty of water.
• Keep an exercise routine — Regular physical activity supports stable energy levels and better overall health. Build in short movement breaks throughout the day to avoid feeling sluggish.
• Consider vitamins when appropriate — Certain deficiencies, such as low iron or B vitamins, may cause low energy. Your health care provider can help determine whether supplements are right for you.

Energy drinks may work in the moment for some people. Taking a closer look at the underlying causes of fatigue can help prevent short-term fixes from becoming long-term habits.

“True energy does not come from a can,” said Dr. Fuentes. “It comes from taking care of your health.”