Energy drinks are ubiquitous—stretching along store aisles, stuffed in gym bags, and clutched by students pulling all-nighters. With giant brands like Red Bull, Monster, and 5-hour ENERGY raking in billions of dollars annually, there’s no denying these products have an ardent fan base. But have you ever taken a moment to question what exactly is in that gaudy can—and what it’s doing to your body?
Energy drinks vow instant benefits: increased alertness, improved concentration, and an energy boost. And of course, there’s caffeine. An 8-ounce serving of Red Bull contains approximately 80 milligrams of it, slightly lower than the amount found in a standard cup of coffee. But these beverages contain more than that. They are a blend of stimulants, sugar, amino acids such as taurine, and herbal supplements like ginseng and guarana. While some of them may be fine on their own, when taken together—particularly in high doses —they have unpredictable effects.
What does it do to you when you drink one? Initially, you may become more alert, concentrated, and raring to go about your day. That’s the catch. But here’s the thing. You may also feel jittery, anxious, or get palpitations. Others experience headaches or have difficulty concentrating. And if you’re caffeine sensitive, you could struggle with side effects such as dehydration, stomach upset, or even a rise in blood pressure. Rarer but more serious, excessive caffeine can lead to heart complications or muscle damage.
It gets more complicated when energy drinks become habitual. Regular consumption has been associated with sleep disturbances, anxiety, weight fluctuations, and even malnutrition. Others form kidney stones or are at higher risk for heart attack or stroke. The combination of sugar and caffeine will also interfere with your insulin and blood sugar, particularly problematic if you are diabetic. You may feel changes in mood or energy levels over time, and quitting abruptly may trigger withdrawal symptoms such as depression or insomnia.
These drinks aren’t for everyone. Doctors usually advise kids, teens, pregnant people, and anyone with heart issues, high blood pressure, diabetes, kidney problems, digestive conditions, or mental health concerns to stay away from them. They’re also risky if you’re recovering from substance use, managing a sleep disorder, or taking medications like antidepressants, anti-anxiety drugs, or blood thinners, since the stimulants in energy drinks can interfere with how those medications work.
One particularly dangerous combination is combining energy drinks and alcohol. The caffeine can mask the effects of how intoxicated you are and encourage you to drink more than you should. The CDC says that individuals who combine energy drinks and alcohol are more likely to binge and take greater risks. Additionally, since caffeine is a diuretic, you are more likely to become dehydrated, which can exacerbate a hangover.
So, is there a better means to get your energy boosted? Yes. Coffee and tea can provide a more natural bounce and even include health benefits if had in moderation. Herbal tea, smoothies, milk, and coconut water are excellent for hydration and consistent energy, without the crash. Following exercise, coconut water or a homemade electrolyte drink can replenish you.