Energy drinks are beverages that are formulated to provide an energy boost. They're safe to consume at late-night study sessions, for a day-time pick-me-up, and prior to or during workouts.
Energy drinks may contain B vitamins, taurine (an amino acid), guarana (an herb with caffeine-laden seeds), ginseng (an immunity booster), and other ingredients that provide a variety of benefits ranging from aiding in weight loss to lowering disease risk.[2]
Unlike sports drinks, energy drinks are notorious its caffeine content.
Do energy drinks work
Energy drinks provide a boost in energy, but it doesn't last long.[3] There's limited evidence that energy drinks have a positive impact on health, and there are mixed opinions regarding their ability to improve mental and athletic performance. There has been no research to demonstrate if energy drinks are effective because of the caffeine content, herbs, or both. But generally, energy drinks are not recommended for improving sports performance.[1,2]
Safety
Caffeine in the body
Energy drinks are safe when consumed in moderation, about 300mg to 500mg per day. But, remember, caffeine affects each person individually. Some may be more sensitive to the stimulant than others.[1, 2, 3]
Serving size
It's important to take note of the number of servings per container. One serving of an energy drink may have 80mg of caffeine, which is equivalent to a small cup of coffee. But many energy drinks come in large bottles, often containing two to three servings each. If you drink the whole thing, you're getting much more caffeine than you bargained for, and, in some cases, calories and sugar.[1]
Ingredients and interactions
Guarana and ginseng, both regularly added to energy drinks, tend to boosts the effect of caffeine.[2]
Also, do not mix energy drinks with alcohol. The stimulating effect of an energy drink combined with the sedative effect of alcohol can interfere with the feeling of inebriation and fatigue, which can spur the drinker to continue drinking. It can also cause dehydration.[4]
Controlling intake
People who should limit caffeine intake, and thus energy drinks, are: [1, 2]
-
Children should consume no more than 2.5mg per kilograms of body weight daily, if at all
-
Adolescents should drink Less than 100mg daily, if at all
-
Women of reproductive age, especially those who are pregnant or breastfeeding, should keep energy drink intake at 300mg per day or less
-
People with heart disease or high blood pressure should avoid energy drinks entirely
Side effects
-
Heart palpitations
-
Elevated blood pressure
-
Dehydration
-
Trouble sleeping
-
Anxiety
-
Bone loss
-
Flushing
-
Stomach upset
-
Increased urination
If people drink these beverages on an empty stomach, side effects could be more intense. [1, 2, 3, 4]
Alternative ways of getting energy
There are many healthier and more effective ways to get energy than consuming energy drinks.
| Alternative energy source | Benefit |
|---|---|
| Sleep | Adults should get seven to eight hours of sleep per night. Teens need eight or more hours. |
| Healthy diet | Shoot for a balanced diet consisting of lean meats, vegetables, fruits, healthy fats, and complex carbohydrates. |
| Eat often | Spreading out smaller meals throughout the day will boost energy more than three big meals. |
| Don't skip meals | This is an energy buster. |
| Drink water, or otherwise stay well hydrated | Drink about eight glasses of water per day to prevent dehydration and promote good health. Juice, sports drinks, and milk are good alternatives to energy drinks. |
| Exercise | Adults should get at least 30 minutes of moderately intense exercise per day, while children should get an hour. Take breaks, too, from studies or work, and go for a short walk or do stretches, to help keep refreshed. |
Considerations
- Herbs and supplements are not regulated by the FDA. Product safety and consistency aren't guaranteed. Effects may vary according to brand and batch.
- If you are experiencing chronic fatigue or lack of energy, consult your health care provider for an evaluation.[3]
-
Ingredient amounts aren't always listed on energy drink labels. Start out with a a small amount to see how it affects you.[4]
-
Purchase energy drinks from reputable companies only.
Resources
- Zaira Ahmad, MS; Rutgers, The State University of New Jersey, Cooperative Extension; Energy Drinks: The Truth Behind the Boost;" July 2009
- Karrie Heneman; University of California, Davis, Division of Agriculture and Natural Resources; "Nutrition and Health Info Sheet: Energy Drinks;" 2007
- Katherine Zeratsky; Mayo Clinic; "Energy Drinks: Do They Really Boost Energy;" March 2012
- Kathleen Zelman; WebMD.com; "What's the Buzz About Energy Drinks?;" Reviewed 2006
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- Jul 25, 2019Repp Sports Raze Energy Drink 12 Cans (only Apollo) dropped by 10.0% to $23.39 at Best Price Nutrition
- Jul 21, 2019Monster Energy Rehab 8 Cans (only Tea + Lemonade) dropped by 40.7% to $29.00 at Amazon
- Jul 21, 2019Rockstar Energy Drink Energy Drink 12 Cans (only Original (Black Can)) dropped by 16.9% to $33.98 at Amazon
- Jul 20, 2019VPX Bang 12 Cans (only Blue Razz) dropped by 6.7% to $58.99 at Amazon
- Jul 19, 2019Zipfizz Energy Drink Mix 20 Tubes (only Fruit Punch) dropped by 20.8% to $18.62 at Amazon
- Jul 13, 2019Zipfizz Energy Drink Mix 20 Tubes (only Pink Lemonade) dropped by 20.0% to $19.98 at Amazon
- Jul 10, 2019Monster Energy Zero Ultra 12 16 Oz. Cans dropped by 13.5% to $24.99 at Amazon
- Jul 10, 2019VPX Meltdown Keto 12 Cans (only Grape Blade Lemonade) dropped by 92.0% to $2.80 at Lockout Supplements
- Jul 10, 2019Monster Energy Rehab 8 Cans (only Raspberry Tea) dropped by 11.3% to $29.04 at Amazon
- Jul 09, 2019Monster Energy Assault 4 16 Oz. Cans dropped by 22.8% to $18.48 at Amazon
- Jul 09, 2019VPX Redline Xtreme 24 Bottles (only Cotton Candy) dropped by 15.4% to $49.48 at DPS Nutrition
- Jul 08, 2019VPX Redline Xtreme 24 Bottles (only Sour Heads) dropped by 6.8% to $46.99 at AllStarHealth
- Jul 04, 2019Monster Energy Rehab 8 Cans (only Tea + Orangeade) dropped by 12.4% to $30.66 at Amazon
- Jul 04, 2019Monster Energy Lo Carb 16 Cans dropped by 17.4% to $40.48 at Amazon
- Jul 02, 2019Zipfizz Energy Drink Mix 20 Tubes (only Orange Soda) dropped by 19.7% to $19.98 at Amazon
- Jul 01, 2019VPX Bang 12 Cans (only Variety (2-Flavors)) dropped by 9.1% to $59.50 at Amazon
- Jun 22, 2019Irwin Naturals Energy Stream RED 12 Bottles (only Pomegranate Citrus) dropped by 22.1% to $27.99 at AllStarHealth
- Jun 15, 2019ANSI Xtreme Shock 12 Bottles (only Blue Raspberry) dropped by 12.4% to $69.60 at Amazon
- Jun 15, 2019VPX Redline Max300 7-Hour 12 Bottles (only Sour Heads - 2.5oz.) dropped by 27.5% to $39.59 at Best Price Nutrition
- Jun 14, 2019Monster Energy Rehab 24 Cans (only Tea + Orangeade) dropped by 85.7% to $38.49 at Amazon
- Jun 14, 2019Zipfizz Energy Drink Mix 20 Tubes (only Blueberry Raspberry) dropped by 28.1% to $19.98 at Amazon
- Jun 13, 2019Zipfizz Energy Drink Mix 20 Tubes (only Lemon Teed Tea) dropped by 25.6% to $19.98 at Amazon
- Jun 13, 2019VPX Bang Shots 12 Bottles (only Rainbow Unicorn) dropped by 6.5% to $23.36 at DPS Nutrition
- Jun 09, 2019Merica Labz Merica Energy 12 Cans (only 'Merican Classic (Cherry Cola)) dropped by 11.3% to $26.59 at MySupplementStore
- May 24, 2019VPX Redline Xtreme 24 Bottles (only Lime) dropped by 13.0% to $46.99 at AllStarHealth
- May 23, 2019VPX Redline Xtreme 24 Bottles (only Star Blast) dropped by 8.8% to $46.99 at AllStarHealth
- May 23, 2019VPX Redline Xtreme 24 Bottles (only Blue Razz) dropped by 13.0% to $46.99 at AllStarHealth
- May 02, 20195 Hour Energy 5 Hour Energy 48 Bottles (only Berry, Pink Lemonade, Pomegranate) dropped by 10.0% to $71.99 at AllStarHealth
- May 02, 20195 Hour Energy 5 Hour Energy Extra Strength 48 Bottles (only Berry) dropped by 10.0% to $79.19 at AllStarHealth
- May 02, 20195 Hour Energy 5 Hour Energy Extra Strength 12 Bottles (only Grape, Peach Mango, Strawberry Watermelon) dropped by 10.0% to $20.69 at AllStarHealth
- May 02, 20195 Hour Energy 5 Hour Energy 12 Bottles (only Lemon-Lime, Orange) dropped by 10.0% to $19.34 at AllStarHealth
- Apr 24, 2019ABB Speed Shot 12 Bottles (only Strawberry Punch) dropped by 18.8% to $16.19 at Best Price Nutrition
- Apr 18, 20193D Energy 3D Energy Drink 12 Cans (only Green) dropped by 19.3% to $23.39 at Best Price Nutrition
- Apr 09, 2019VPX Redline RTD 24 Bottles (only Watermelon Kiwi) dropped by 50.0% to $51.61 at i-Supplements.com
- Apr 04, 2019Stacker Stacker 2 12 Shots (only Grape (2oz.)) dropped by 14.1% to $14.60 at AllStarHealth
- Apr 04, 2019ABB Speed Shot 12 Bottles (only Fruit Burst, Grape Frost) dropped by 6.3% to $15.89 at AllStarHealth
- Apr 04, 2019ABB Speed Shot 12 Bottles (only Blue Razz) dropped by 11.7% to $15.89 at AllStarHealth
- Apr 04, 2019Stacker Stacker 2 12 Shots (only Berry (2oz.)) dropped by 41.2% to $10.99 at AllStarHealth
- Apr 03, 2019Irwin Naturals Energy Stream RED 12 Bottles (only Mixed Berry) dropped by 24.3% to $27.99 at AllStarHealth
- Mar 28, 2019Repp Sports Raze Energy Drink 12 Cans (only Grape Bubblegum, Guava Mango, Phantom Freeze, Sour Gummy Worms, Strawberry Colada, Watermelon Frost) dropped by 10.0% to $23.39 at Best Price Nutrition
- Mar 01, 2019Monster Energy Juice 24 Cans (only Pipeline Punch) dropped by 16.3% to $58.99 at Amazon
- Jan 18, 2019ABB Turbo Tea Zero 12 Bottles (only Raspberry Tea) dropped by 9.1% to $17.99 at Best Price Nutrition
- Dec 29, 2018ABB Extreme Speed Stack 12 Bottles (only Cranapple Twist) dropped by 21.0% to $42.74 at MySupplementStore
- Dec 10, 20183D Energy 3D Energy Drink 12 Cans (only Blue, Red, White) dropped by 8.8% to $23.39 at Best Price Nutrition
- Jan 28, 2017FoodScience of Vermont Superior Oranges 30 Servings dropped by 15.6% to $22.49 at VitaCost.com
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