Energy drinks are the quickest pick-me-up for tens of millions, promising a fast jolt of energy when the day begins to lag. But beneath the shiny packaging and aggressive marketing assertions, these drinks contain a combination of ingredients with actual implications for your kidneys and overall health.
Essentially, energy drinks are a mix of stimulants and additives designed to wake you up and keep you awake. Typical ingredients involve large amounts of caffeine, sugar (usually in the form of high-fructose corn syrup), sodium, B vitamins, and herbal extracts such as guarana, ginseng, and taurine. Each of these contributes to how your body responds—and not always positively.
One of the most alarming risks is the connection between kidney stones and energy drinks. Kidney stones are hard mineral deposits that develop in your kidneys, and they’re more prevalent than people know. According to science, energy drinks have compounds that increase the chances of stone development, especially calcium oxalate and uric acid stones.
Sugar is a primary culprit. One can of Red Bull, for example, has more sugar than the daily adult limit in the United States. Sweets such as fructose tend to acidify urine, which is the perfect breeding ground for uric acid crystals and clumps to form. Individuals with insulin resistance or diabetes are at even greater risk, since their bodies are already set up for stone growth.
Caffeine is a problem, too. Present in huge quantities in most energy drinks, caffeine is a diuretic, which means you’ll pee more. That may sound like it would cleanse your system, but having too much dehydrates you. When your pee is concentrated, minerals such as oxalate and uric acid are more likely to create stones. Guarana, which is frequently used in energy drinks, is essentially a caffeine enhancer—sometimes containing two to five times as much caffeine as coffee beans. And since manufacturers are not always required to list the overall amount of caffeine, you may be receiving much more than you think.
Sodium is another hidden danger. Some energy drinks contain up to 180 milligrams per serving. Too much sodium can make your kidneys excrete more calcium, which then binds with oxalate to form stones. It also increases your risk of dehydration, which only compounds the problem.
Even B vitamins, commonly sold as “energy boosters,” are potentially dangerous in excess. Beverages commonly contain many times more than the daily dose, particularly B6 and B12. Although your body typically excretes the excess, excessive B6 lowers oxalate excretion, making more of it free to bind with calcium and create stones.
Energy drinks don’t stop at the kidneys. They can also cause heart rate and blood pressure spikes, particularly for individuals with pre-existing heart diseases. With long-term excessive intake, there have been increased risks of type 2 diabetes, tooth decay due to enamel erosion, liver problems as a result of excessive niacin consumption, and even spontaneous behavior, especially among the youth or when used in tandem with alcohol.
Compared to other caffeinated drinks, energy drinks are unique in their danger. Coffee, when used in moderation, has been found to decrease kidney stone risk, perhaps due to antioxidants and greater flow of urine. Tea does the same. Soda, particularly that with phosphoric acid and high-fructose corn syrup, will also increase the risk of stones, but it depends on the type and quantity.
Not all individuals are at the same degree of risk. Individuals aged 30 to 60, those with a history of kidney stones in their family, and patients who are obese, diabetic, or hypertensive should take particular precautions. Some signs of kidney stones may be lower back or stomach pain that is severe, blood in urine, nausea, vomiting, and fever. If you experience these symptoms, it’s essential to get medical attention.
So what can you do if you desire a healthier energy lift? The single most powerful way to avoid getting kidney stones is to stay hydrated. Drinking lots of water thins your urine and flushes out minerals before they become stones. Alternatively, you can pair high-oxalate foods or beverages with calcium-containing foods, as calcium acts to bind the oxalate in the intestines and is excreted through your stool instead of your urine. For a milder boost, green tea or ginger root tea might provide a bit of a lift without the same danger.
Even though energy drinks can be a convenient solution to fatigue, their impact on your kidneys and general well-being is not so straightforward. Understanding what is in your can—and how it works with your body—can lead you to wiser decisions for sustained energy and wellness.