Energy drinks offer a pick-me-up when you’re feeling tired or just want an extra boost to get through the day. They’re one of the most popular beverages in the United States and around the world, with gross sales of approximately $208 billion in 2024. In spite of providing increased focus, stamina and alertness, these beverages have a dark side, and the side effects of the drinks are coming to light.
So, are energy drinks bad for you? While drinking them occasionally isn’t a cause for concern, chronic overuse can affect your heart, brain and even your mental well-being. By identifying side effects, you can learn to recognize potential warning signs and decide how to make better choices for your energy needs.
What’s in Energy Drinks?
Not all energy drinks are the same. However, most have the same key ingredients, including large amounts of caffeine, additional stimulants and sweeteners.
Caffeine
Caffeine is usually the main ingredient in energy drinks. This stimulant makes you feel more alert by blocking the effects of the brain chemical adenosine, which makes you feel sleepy. Many energy drinks contain 300 mg or more of caffeine. The Food and Drug Administration recommends adults consume no more than 400 mg of caffeine per day, which is approximately what you’ll get in two to three 12-ounce cups of coffee or a single energy drink.
Additional Stimulants
Along with caffeine, many energy drinks include substances such as taurine, guarana and ginseng, which also boost energy. When combined with caffeine, these substances can overstimulate the central nervous system.
Sugar and Sweeteners
A single energy drink may contain up to 20 teaspoons of sugar. This is more than the recommended maximum adult daily intake of 12 teaspoons. Sugar-free versions often contain artificial sweeteners that can interfere with normal gut health and trigger sugar cravings.
Short-Term Side Effects of Excessive Energy Drink Consumption
After having an energy drink, you may feel more awake and energetic. It can also help suppress hunger for a short period of time. However, drinking several of these beverages can cause some unpleasant side effects, which can range from mild to serious, depending on your overall health and tolerance to caffeine.
Anxiety
The caffeine and stimulants in energy drinks can trigger a nervous response. You may feel jittery and even experience panic attacks. If you already struggle with anxiety, you may feel an amplified effect.
Insomnia
The effects of caffeine can last between 2 and 12 hours, depending on how tolerant your body is to the chemical. If you consume energy drinks late in the day, you may have a hard time going to sleep. Poor sleep interferes with concentration and makes you feel fatigued the next day, which are the very symptoms you’re trying to avoid by consuming these drinks.
Increased Heart Rate and Blood Pressure
Caffeine can constrict blood vessels, increasing heart rate and blood pressure. Individuals who have preexisting cardiovascular conditions may experience arrhythmias or other complications.
Digestive Issues
The acidity and sugar in energy drinks can irritate the stomach lining, which may make you feel nauseous and lead to acid reflux. Caffeine also acts as a diuretic and can potentially cause dehydration.
Long-Term Physical and Mental Health Risks
Usually, there’s no real danger in having an occasional energy drink. If you drink several a day for an extended period, however, your body begins to adapt to the high levels of stimulants and caffeine. As with any chemical, long-term use can lead to dependence and numerous health problems. The following potential physical and mental health risks show why energy drinks are bad for you.
Heart and Circulatory Issues
Frequently consuming energy drinks can lead to an increased risk of heart-related issues in both young adults and otherwise healthy adults. In some cases, excessive consumption has been linked to heart attacks.
Metabolic Problems
When you consume too much sugar, it’s stored as fat in the body. This can not only lead to obesity but also contribute to insulin resistance. Even low-calorie sweeteners can affect the body’s ability to manage glucose.
Impacts on Mental Health
Even though the short-term effects may be beneficial, the overconsumption of energy drinks can worsen anxiety and cause mood swings and depression. Dependence on caffeine can also lead to irritability and agitation.
Dependence and Withdrawal
Caffeine is addictive. When you stop drinking energy drinks, you may experience headaches, chronic fatigue or irritability and have a hard time concentrating on tasks. The more caffeinated drinks you consume, the more difficult it will be to stop.
Energy Drinks and Substance Misuse Patterns
In a 2020 University of Michigan survey sponsored by the National Institute on Drug Abuse, 1 in 5 college students reported using alcohol mixed with caffeinated energy drinks in the previous year. Because these beverages overstimulate the nervous system, they can raise tolerance for other substances. It’s not uncommon for individuals to begin with energy drinks and then seek stronger stimulants as they become more tolerant to the effects of caffeine.
Alcohol is a depressant. Mixing energy drinks with a depressant can lessen the effects of alcohol, making an individual feel less intoxicated than they actually are.
Warning Signs of Overuse or Dependence
Dependence on energy drinks is just like any other form of addiction. There will be warning signs when an individual is crossing the line from casual use to dependency, such as:
- Frequent use. Someone who’s addicted will need multiple cans to feel normal or focused.
- Withdrawal symptoms. Warning signs of withdrawal include headaches and fatigue, even after skipping just a single day of use.
- Sleep problems. An individual who consumes too many energy drinks may struggle to fall asleep or stay asleep, even on days they don’t consume.
- Mood swings. When someone is addicted to energy drinks, they may feel irritable or anxious all the time.
- Ignoring negative effects. Addiction can make someone ignore serious effects, such as heart palpitations and jitters.
Safer Alternatives for Boosting Energy
If you find you need a boost but want to avoid energy drinks, here are other ways to get the same effects:
- Prioritize sleep. Aim to get 7 to 9 hours of sleep each night.
- Stay hydrated. Dehydration can make you feel tired. For optimal health, men should drink around 13 cups of water a day, while women should consume about 9 cups.
- Emphasize nutrition. Complex carbs, lean protein and healthy fats provide the energy our bodies need to move. Focus on whole foods that deliver a healthy dose of vitamins and minerals.
- Get ample exercise. Regular exercise improves circulation, increases oxygen delivery and helps improve mood.
Getting Help
If you or someone you love struggles with addiction or experiences the negative side effects of energy drinks, help is available. Contact Sunlight Recovery to learn about your options.
