In This ArticleView AllIn This ArticleWhat Are Energy Drinks?Health Benefits & Potential RisksPrecautionsChoosing the HealthiestHealthier AlternativesThe Bottom Line
In This ArticleView All
View All
In This Article
What Are Energy Drinks?
Health Benefits & Potential Risks
Precautions
Choosing the Healthiest
Healthier Alternatives
The Bottom Line
From well-known brands like Red Bull, Monster and 5-Hour Energy to newcomers like Celsius andPrime, the energy drink market is booming so much it now takes up nearly a full aisle at some supermarkets.
More than 3 in 10 young adults (32.5%) regularly consume energy drinks, according to the latest estimates from Gitnux Market Data, and global sales are expected to grow 7% between 2021 and 2028. With growing interest in—and access to—an array of energy drinks, we couldn’t help but wonder, “But are they healthy?”
Here atEatingWell, we’re firm believers that there’s room for every food and drink you enjoy (and aren’t allergic or intolerant to) as part of a well-balanced eating pattern, but certain items are better thought of as a “sometimes” selection rather than a frequent habit.
But many energy drink users crave the kick of caffeine so much that they sip on one or more daily, and consider it as a coffee alternative. Ahead, we explain what happens if you opt for a can of energy instead of a cup of joe. (ICYMI, here are5 legit health benefits of coffee.)
As we mentioned, there are hundreds of energy drink brands available—and a range of flavors and recipes for each—so it’s tough to generalize what they are. Whether it’s billed as “Watermelon Wave,” “Razzle Berry” or “Rainbow Unicorn,” as a general rule, energy drinks are beverages that are high incaffeine from sourceslike guarana, ginseng, taurine and carnitine.
Energy drink caffeine content ranges from about 80 to 200 milligrams per can. For reference, 8 ounces of regular brewed coffee clocks in at 92 milligrams, a 2-ounce espresso shot delivers 127 milligrams and a cup of cold-brewed coffee has 283 milligrams.
Some energy drinks are supplemented with nutrients, vitamins, minerals, antioxidants, adaptogens and/or amino acids, and most are sweetened with sugar or an artificial sweetener, explains Caroline Thomason, RD, CDCES, a registered dietitian in the greater Washington, D.C., area who helps women stop dieting and find confidence with food.
What Happens to Your Body When You Drink Energy Drinks Every Day (or Nearly Every Day)
Every human is different, but here’s what you might experience if you reach for an energy drink on the regular.
You May Feel More Alert and Athletic
Someresearchhas linked the caffeine in energy drinks to improved alertness, elevated mood, more rapid reaction time and physical endurance, explains Ehsani.
“For this reason, they may be popular amongst active people or anyone looking for a brain boost to get them through a long day or energy boost before going out to train or work out,” she says.
You’ll Likely Throw Your Nervous System for a Loop
While they might seem like innocent, enticingly marketed alternatives to the sodas, coffees andkombuchasthey share shelf space with, energy drinks may be dangerous—especially those that contain high amounts of caffeine (or if you sip on several in a short time span).
Research published in May 2019 in theJournal of the American Heart Associationsuggests that “large amounts of caffeine and other stimulants in energy drinks may be harmful to the nervous system, such as increasing blood pressure, heart rate and breathing,” explains Patricia Bannan, M.S., RDN, a dietitian based in Los Angeles and the author ofFrom Burnout to Balance.
They can also trigger anxiety, jitters or lead to trouble sleeping. (And we all know how important it is to strive to score enough sleep!)
You’ll Be Consuming an Uncertain Amount of Caffeine—and Might Become Dependent on It
Now that you know the potential collateral damage of high caffeine intake, it’s important to note that “the FDA does not regulate the amount of caffeine in beverages, so the actual amount of caffeine in the beverage may be higher or lower than what’s on the label,” Bannan says.
A little bit of caffeine can help improve mental alertness, energy and mood, true, but you can certainly havetoo much of a good thing. Regularly consuming high levels of caffeine can causedehydration(sincecaffeine is a diuretic), stomach problems or precipitate headaches from withdrawal.
“Becoming dependent on energy drinks to keep your energy levels up is a real concern if you find yourself reaching for them on the regular. You may find that you don’t respond to moderate sources of caffeine like a cup of coffee and continue to need higher wattage of energy drinks to stay awake and alert,” Thomason says.
If you notice these kinds of symptoms, gradually reduce your intake to reduce your reliance on it, Bannan recommends.
Therecommended daily limit for caffeineis 400 milligrams per day, which is equivalent to about 4 cups of coffee. Many energy drinks meet this amount and you might exceed it if you have more than one drink each day.
You’ll Probably Spike Your Added Sugar Intake for the Day
“The recommended daily allowance for added sugar is 24 grams per day for women and 36 grams per day for men. Most energy drinks meet the recommended daily allowance or significantly exceed it,” Thomason confirms.
“Looking for sugar-free options can help keep added sugars in check here,” Thomason says.
Just keep in mind that sugar substitutes can alter flavor and come with their own set ofhealth considerations.
How Many Grams of Sugar Should You Eat per Day?
You Should Definitely Avoid Energy Drinks If:
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How to Choose the Healthiest Energy Drink
If you’re still feeling inspired to crack open a can, Ehsani recommends studying up on the drink you’re consuming. Analyze the label, and reach for an option that’s fairly low in added sugars and contains a level of caffeine that’s aligned with your personal tolerance level. Ideally, the energy drink’s caffeine content will be far below the upper limit of 400 milligrams, since you may also be consuming some caffeine from other sources like coffee, tea, soda and chocolate.
“If you’re unsure, seek advice about your drink of choice from a registered dietitian nutritionist. They can help determine if the drink you’re choosing is safe to consume—and how much of it is appropriate,” Ehsani adds. “Everyone is different in how they can tolerate caffeine and energy drinks, so it’s really individual-based recommendations.”
Always make sure you’re drinking an equal quantity of water alongside your energy drink of choice, Largeman-Roth suggests, to even out the pee-inspiring effects of caffeine and work toward yourhydration goalsfor the day. (In other words, even the healthiest energy drink should not be a replacement for plain ol' H2O.)
Healthier Energy Drink Alternatives
Yes, we know that “energy” is in the name of the beverage category, but there are plenty not-so-obvious options that can also perk you up.
Rather than downing an energy drink daily, Bannan recommends “focusing on other ways to improve energy, such as ways to optimize sleep, move your body throughout the day, hydrate and eat foods that support your physical and mental well-being.”
Water, coffee, matcha tea (including Largeman-Roth’s fave, Cure Energizing Green Tea Mix), smoothies and fresh fruit and veggie juices (Ehsani adores Pom Wonderful 100% pomegranate juice) all earn spots on our list of thesix best drinks when you need an energy boost.
Here are six other strategies you can try for a sustainable energy boost:
Even though energy drinks are a booming multibillion-dollar industry, and many are marketed as “healthy energy drinks,” that claim can definitely be a stretch, according to Bannan.
“While certain energy drinks in moderation may fit into a healthy diet for some people, I would not consider energy drinks healthy in and of themselves, and for most people the benefits do not outweigh the risks,” she continues.
The main health benefit of consuming an energy drink is the caffeine for alertness. If you enjoy an energy drink as a pick-me-up from time to time, and you can fit the drink into your total daily added sugar intake and caffeine limits, it’s probably A-OK to make it an occasional part of your lifestyle. However, if you find yourself relying on them daily or in specific scenarios like pre-workout or while conquering traffic on your daily commute, you might want to evaluate why you rely on these bottled jolts of energy, the dietitians we spoke to agree.
Up Next:17 Anti-Inflammatory Drinks for a Healthy Boost
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