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Energy drinks are consumed regularly by roughly 5 to 13% of US adults, depending on how use is measured, usually for the same reason—coffee feels too slow and the day isn't waiting around for you to perk up and get things done. But somewhere between the jitters, the racing heart and the 2 AM wide-awake feeling, you might wonder, “Are energy drinks bad for you?”
Understanding what's inside energy drinks and the short- and long-term effects on your health can make it easier to decide whether they're worth reaching for or whether another source of energy might be a better fit.
Energy drinks aren't made from one single ingredient to give you that “boost.” Formulas vary by brand, but most share a common combination of caffeine, sugar or artificial sweeteners, and a handful of “energy blend” ingredients, including:
Guarana is a seed from an Amazonian plant with one of the highest natural caffeine concentrations of any plant and is commonly found in many brands, contributing to the drink's total stimulant content. Checking the nutrition facts label or the manufacturer's stated caffeine content is the easiest way to know how much caffeine you're really getting.
Caffeine amounts contained in various energy drink brands also swing widely. A single serving can range from around 80 milligrams (mg), similar to a cup of coffee, to up to 300 milligrams or more in larger cans.
Because serving sizes aren't always consistent with what you actually drink in one sitting, it's easy to end up with two or three times more caffeine than you meant to have.
It’s also important to note that sports drinks and energy drinks are completely different products that serve different purposes and should never be used in place of each other. Sports drinks are carbohydrate–electrolyte beverages for hydration during exercise and contain no caffeine, whereas energy drinks are caffeinated stimulant products.
Although coffee and energy drinks both contain caffeine, they aren't equal when it comes to their overall health effects.
For most adults, consuming up to 400 mg of caffeine per day—or up to three to five 8-ounce cups of caffeinated black coffee without sugars, sweeteners, flavors or added fillers—is safe. Research has linked moderate coffee consumption with potential health benefits, including a lower risk of several chronic conditions like Type 2 diabetes, heart disease, stroke and some irregular heart rhythms.
Energy drinks, on the other hand, haven't shown the same long-term benefits and are more likely to deliver large amounts of caffeine in a single serving, often alongside other stimulants. According to the American Heart Association’s study, some energy drink shots may contain 40-69 mg of caffeine per fluid ounce, which is 3 - 4 times more caffeine than regular caffeinated coffee.
When it comes to your caffeine intake, keep in mind that what counts as a safe amount of caffeine is different for everyone and there is no one-size-fits-all strategy.
Caffeine is a stimulant that works by blocking adenosine, a chemical in your brain that builds up throughout the day and makes you feel sleepy. With adenosine blocked, your brain releases more dopamine and adrenaline, which is why you feel alert, focused and sometimes a little jittery after consuming an energy drink.
Depending on the brand, energy drinks may contain significant amounts of added sugar or use artificial sweeteners instead, though many brands are introducing sugar-free versions to consumers. Sugar-sweetened energy drinks can cause a rapid rise in blood glucose followed by a drop later on, while sugar-free varieties rely almost entirely on caffeine and other stimulants for their effects.
This combination is why energy drinks feel so effective in the moment. It's also why the crash afterward can feel so rough. Once the adenosine receptors clear and your blood sugar drops, fatigue often comes back harder than before, which can push you toward drinking another can just to feel that sense of “normal” again.
Short-term reactions to energy drinks are common, and plenty of people experience them without ever connecting the dots back to what they drank earlier in the day.
Surveys of energy drink users consistently report insomnia and jitteriness among the most common side effects, with rates rising alongside intake. Insomnia alone was reported by roughly a quarter of the adults included in those studies.
None of this means one can will land you in urgent care. But if you're managing an existing cardiovascular condition, certain symptoms could be overlooked due to similar side effects associated with energy drinks.
Occasional use of energy drinks looks different from a daily habit. Regular, heavy consumption is where the concern regarding the long-term effects on your health tends to show up.
This question is asked frequently about energy drinks, and the concern is a fair one.
Consistent high caffeine intake has been linked to high blood pressure and heart rhythm concerns (arrhythmia), even in healthy adults, which is one reason why moderation is recommended.
Energy drinks can also increase your risk of stroke, though these events are uncommon, and the risk appears to be higher in people with underlying cardiovascular conditions or after consuming large amounts in a short period.
If you’re taking medication to manage high blood pressure or another heart-related condition, keep track of how much extra caffeine you’re consuming regularly each day, since energy drinks can interact with certain heart medications and intensify their effects.
Regular sugar-sweetened energy drink use adds up fast when it comes to your metabolism. Many cans carry 25 grams of sugar or more—some well over 50 grams—and drinking even one a day can raise your daily calorie and sugar intake, which over time is tied to weight gain and a higher risk for insulin resistance.
The mix of high acidity and sugar contained in energy drinks can be tough on your tooth enamel. Frequent exposure has been linked to enamel erosion and a higher rate of cavities, even if you have good oral hygiene habits. Some brands labeled as “sugar-free” can still contribute to enamel erosion because they are highly acidic.
Daily consumption of energy drinks can train your body to expect a certain caffeine level. Cutting back suddenly can trigger headaches, fatigue, irritability and trouble concentrating. That response is a normal, expected part of how the body adjusts, usually not a sign of anything more serious, but it's a reason people find it hard to scale back once a daily habit takes hold.
Choosing a sugar-free energy drink can reduce your intake of added sugar and calories, which may make it a better option than a sugar-sweetened version if you're watching your weight or blood sugar.
But "sugar-free" doesn't automatically mean healthy. Most sugar-free energy drinks contain similar amounts of caffeine and other stimulant ingredients, so they can still cause side effects like jitteriness, a faster heart rate, temporary increases in blood pressure and trouble sleeping.
Many of the serious outcomes linked to energy drinks affect a few specific groups rather than the general adult population as a whole.
Children and teenagers are more sensitive to caffeine's effects on heart rate and blood pressure, and their smaller body size means a can that barely registers for an adult can represent a much larger relative dose for them.
US poison center data show that children and adolescents account for a disproportionate share of caffeine energy product exposures, with growing concern around newer formulations like powders and concentrated shots. Energy drinks aren't recommended for children or teens at any amount.
People who are taking stimulant medication for conditions like ADHD should talk with their doctor before combining it with regular energy drink use, since stacking two stimulants can amplify effects on heart rate and anxiety.
The same caution applies to anyone with an existing heart rhythm condition, uncontrolled high blood pressure or an anxiety disorder, along with anyone who is pregnant or breastfeeding, since limiting caffeine intake during pregnancy is recommended.
When it comes to how many energy drinks are too many, there isn't one universal number. Factors such as your tolerance, body weight and existing health conditions all play a role.
Depending on the brand and size of energy drink you consume, the recommended amount of 400 milligrams of caffeine a day can be reached with just one large energy drink or two smaller ones, especially once you add in caffeine from other items you might have earlier in the day, like coffee, tea, chocolate or soda.
For teenagers, most pediatric health experts recommend avoiding energy drinks altogether, since even one can may push a teen well past a reasonable daily caffeine amount for their age and size.
Related: How to boost energy: 7 natural ways to keep you going all day
Energy drinks aren't automatically off-limits for most healthy adults in moderate amounts, but they shouldn’t be considered as a stronger cup of coffee. The caffeine load, added stimulants and potential sugar content can add up quickly, and your body will let you know when it has had enough through jitters, a racing heart or restless nights.
Have a conversation with your doctor, especially if you're managing certain health conditions, about other options to energy drinks or lifestyle changes that will give you the energy you crave in a more natural and healthy way.
Next time you reach for an energy drink, take a look at the caffeine count and other added ingredients and do some quick math on your caffeine intake for that day. It takes just a few seconds and is a smart way to stay ahead of a habit instead of catching up to one.
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