Energy drinks (energetics, energy tonics) are a type of sports nutrition designed to stimulate physical and mental activity.
The global energy drink market was estimated at around $39 billion back in 2013 and is projected to double by 2021.
Unless… it is hindered by the rather poor reputation that energy drinks have received and continue to receive in the eyes of experts.
The World Health Organization warns: “.. energy drinks pose serious harm to health.. especially for adolescents…” 22.
In this article, we will discuss the effects of energy drinks on the body, their composition, the effects that ensure their incredible popularity among athletes and adolescents, weigh the pros and cons, and touch on the consequences of their consumption.
Main thoughts:
In the USA, 20,000 emergency medical calls per year occur due to the use of energy drinks
Excessive caffeine consumption is the main reason for the harm of energy drinks to the heart
Composition of Energy Drinks
The action of energy drinks is explained by the active ingredients in their composition. The main one is caffeine.
Caffeine is known for its stimulating effect on the nervous system, and its presence in energy drinks explains their characteristic influence on the body (both positive and negative).
The caffeine content in some popular drinks is presented in the table (if your favorite is not here, use this table).
| Caffeine Content in Popular Energy Drinks | ||
|---|---|---|
| Serving | Caffeine Content | |
| Red Bull | 340 ml | 114 mg |
| Burn | 480 ml | 160 mg |
| Adrenalin Rush | 235 ml | 79 mg |
| Amp | 473 ml | 142 mg |
| Monster | 473 ml | 160 mg |
| Rockstar | 473 ml | 160 mg |
| NOS | 473 ml | 160 mg |
| Full Throttle | 473 ml | 160 mg |
| 5-hour Energy | 57 ml | 200 mg |
Note the difference in caffeine dosage: in the energy tonic 5-hour Energy its content per unit volume is significantly higher (8 times) compared to others.
In practice, this means the following: if you drink this beverage in the same amount as the others (about 400 ml), you can very easily “overdo” caffeine, an overdose of which is life-threatening.
The difference in caffeine concentration is very important to note, as will be shown below, it is responsible for the negative consequences of consuming energy drinks.
In addition to caffeine, energy drinks typically contain:
- Sugar: the main source of calories.
- B vitamins: involved in converting consumed food into energy.
- Derivatives of taurine amino acids and L-carnitine: both substances are produced in the body and play an important role in internal metabolism, including energy production.
- Herbal extracts
Scientific research confirms the positive effect of energy drinks on brain function, which manifests in reduced mental fatigue, improved memory, concentration, and reaction time.
Fighting Fatigue
The influence of energy drinks on the body is also evident in that they help to stay awake when one wants to sleep and maintain activity during moments of fatigue.
A vivid example is drivers or night shift workers. Many of them use these drinks to combat sleep during night travels or to be able to perform their duties. This effect is also scientifically validated 3,4.
However, at the same time, scientists say that the use of energy drinks can negatively affect sleep quality after their consumption 5.
Energy drinks help maintain activity during moments of fatigue and when one wants to sleep, but their consumption can affect sleep quality.
Energy Stimulation
This is the effect that athletes love about energy drinks.
Thanks to the combined action of all the ingredients, the body’s resources are mobilized, and a significant surge of energy is felt, which is expressed in increased performance and training intensity.
Higher intensity = greater stimulus for muscle growth = increase in muscle mass.
The influence of energy drinks on athletes manifests in increased energy levels and mental activity, ultimately leading to improved training results.
We recommend: Vitamins for Athletes: Pros and Cons
Cons of Consuming Energy Drinks
Our body is structured in such a way that any external intervention in its functioning usually does not go unnoticed.
The action of energy drinks is not limited to just a positive stimulating effect: for the ability to stay awake when one wants to sleep, or to release the energy of the entire day during training – one has to pay.
The side effects of their use are very similar to the side effects of caffeine.
Among them:
- heart problems, up to heart failure and death;
- headaches, migraines;
- feelings of unexplained fear, stress;
- insomnia;
- diabetes;
- allergies;
- and more.
A more detailed discussion of the harm of energy drinks to health is covered in the article 13 Facts About the Harm of Energy Drinks.
Energy Drinks are Harmful to the Heart
One of the downsides of consuming energy drinks is the harm to the heart.
According to statistics, approximately 20,000 emergency medical calls per year are caused specifically by the use of energy drinks 6. This is just in the USA.
In the USA, 20,000 emergency medical calls per year occur due to the use of energy drinks.
Scientists say that the consumption of energy drinks leads to a persistent increase in blood pressure, heart rate, and negatively affects the health of blood vessels 7,8. Together, these factors significantly increase the likelihood of serious consequences for the heart.
Most experts are convinced that the main reason for their harm is the excessive consumption of caffeine and its overdose.
There is reason for this, as most of those who were hospitalized with heart problems in the aforementioned cases had consumed in a short period of time more than three cans of energy drinks or mixed them with alcohol (see below).
Those with any heart problems should be particularly cautious when consuming energy drinks.
For everyone else who is healthy, occasional indulgence in fiery drinks should not pose serious harm. But: the dose of caffeine is of primary importance.
Moreover, this is not only from energy drinks, but the total from all products/drinks consumed throughout the day (tea, coffee, fat burners, Coca-Cola).
We recommend: 9 side effects of caffeine overdose
Excessive caffeine consumption is the main reason for the harm of energy drinks to the heart.
Energy Drinks and Diabetes
The majority of energy drinks contain a huge amount of sugar.
For example, a 250 ml can of Red Bull contains 27 g of sugar (~7 teaspoons).
What happens when consuming such an amount? In a healthy person’s body, insulin is released, which is responsible for controlling blood sugar levels. There is nothing bad or dangerous about this. It is a mechanism provided by nature.
However, for diabetics and those whose insulin sensitivity is impaired for any reason, such an experiment can lead to hypoglycemia, which can be dangerously close to death.
It is a common belief that sugar is only dangerous for diabetics. This is not true. According to research data, consuming 1-2 sugary drinks a day increases the risk of developing type 2 diabetes by 26% 11.
Our body has many degrees of protection against the excesses we subject it to throughout life. The hormone insulin serves as a kind of defense against the negative effects of excess glucose (sugar) in the blood. However, with a regular surplus of sugar in the diet, the mechanism of insulin secretion can be disrupted. This condition is called type 2 diabetes.
But diabetes is not the only harm sugar does to the human body.
Recent scientific studies indicate that elevated blood sugar levels are associated with more active oxidative and inflammatory processes and lead to the development and complication of chronic diseases 9,10 and, of course, are not very beneficial for those who care about their physique.
However, not everything is so bad. Today, some energy drink manufacturers produce types of their beverages without sugar or with reduced sugar content. It is better to prefer these options.
Many types of energy drinks contain significant doses of sugar. Its consumption is recognized as a risk factor for the development of diabetes and complications of almost all chronic diseases. It is recommended to prefer sugar-free energy drinks.
We recommend: Testosterone boosters: 8 best supplements for increasing testosterone
What happens if you drink vodka with an energy drink?
Vodka and energy drink cocktails are very popular among teenagers and certain categories of adults.
Are they dangerous?
Yes.
The stimulating effect of caffeine on the nervous system is opposite to the calming effect of alcohol. Their mixture interferes with the adequate assessment of the level of intoxication: the drinker feels that they are still sober, while in reality, it is already time to call it a night 12,13.
The combination of vodka and energy drinks leads to significantly greater alcohol consumption, which increases the risk of the typical intoxication-related “heroism.” This manifests, for example, in the confidence in one’s absolute ability to drive a car, while in reality, this is not the case 14-16. The potential consequences of this do not need to be explained.
In one study involving 403 young people, researchers demonstrated that consuming alcohol with energy drinks approximately increases the likelihood of heart rhythm disturbances by 6 times compared to drinking only alcohol 17.
Alcoholic energy drinks were very popular in the mid-2000s; however, after numerous reports of serious side effects and deaths, their production was banned, and today most types of energy drinks on the market are non-alcoholic.
The effect of mixing vodka with energy drinks manifests in a distortion of reality for the drinker: the state of intoxication is assessed inadequately. This leads to significantly greater alcohol consumption, as well as an increase in cases of drunk driving and accidents.
We recommend: Protein and alcohol: how does beer consumption affect muscle mass growth?
At what age can you drink energy drinks? Opinions of doctors and scientists
– Is it safe for children and teenagers under 18 to drink energy drinks?
According to foreign statistics, about 31% of teenagers aged 12-17 regularly consume energy drinks.
In accordance with the recommendations of the American Academy of Pediatrics, energy drinks are not recommended for children and teenagers 18.
Doctors explain this recommendation by stating that a growing body is more susceptible to developing a dependence on caffeine, which can also negatively affect the development of the cardiovascular system and the brain 18.
For teenagers, doctors set the following caffeine intake limits per day: no more than 100 mg; for children – no more than 2.5 mg per kg of body weight 19. For a 12-year-old child weighing 34 kg, this is equivalent to about 85 mg of caffeine per day.
Some energy drinks contain about 80 mg in small portions… That is, a can per day seems like a quite acceptable dose.
In terms of caffeine – yes. Unless you “respond” that it will not be followed by another, a third, and then dependence.
In adolescence, dependencies form very easily. If you want to train yourself to stimulants, so that you cannot breathe freely in adulthood – I bless you.
But better – it’s not worth it.
– So at what age can you drink energy drinks?
Wait at least until 18.
Due to the negative effects of caffeine on the nervous and cardiovascular systems, the consumption of energy drinks is unsafe for children and teenagers.
We recommend: Rules for body drying in bodybuilding
Recommendations for energy drink consumption for athletes. Contraindications
So, the reason for the harm of energy drinks lies in caffeine.
For an adult, the recommended daily dose of caffeine is 400 mg 21.
Energy drinks typically contain 80 mg of caffeine in a small 237 ml serving, which is roughly comparable to a cup of coffee. Not that much, right?
However, it is important to keep in mind that:
- the caffeine content varies in different energy drinks (per unit volume);
- and the size of the can usually exceeds the size of a cup of coffee.
In a small serving of the energy drink 5-Hour Energy, which is 57 ml, there is approximately 200 mg of caffeine!
In addition to this, many energy drinks contain plant extracts that are rich in caffeine. For example, guarana contains 40 mg of caffeine per 1 g 20.
According to regulations, energy drink manufacturers are not required to explicitly state the caffeine content in the ingredients on their product labels. This means that the total dose of caffeine may exceed what is indicated on the packaging.
Regardless of the type of “energy drinks” you consume, it is very easy to exceed the recommended daily limit of caffeine, considering that it is present in many other products (fat burners, teas, coffee, Coca-Cola).
From the arguments presented above, it is clear that energy drinks are safe when consumed occasionally. It is only important to consider the total daily dose of caffeine.
– Is it safe to drink energy drinks during pregnancy?
No. Caffeine easily penetrates the fetus’s body and can lead to disruptions in the formation of its nervous system.
Occasional consumption of energy drinks does not pose a health risk for adults. It is important to consider the caffeine content in them, as well as in other products, and not to exceed the recommended limit of 400 mg per day. Energy drinks are unsafe for pregnant women, children, and adolescents.
We recommend: The harm of fat burners and side effects: what makes natural supplements dangerous?
Summary of the pros and cons of energy drinks
The effect of energy drinks manifests in increased energy levels and stimulation of brain function, which ensures enhanced concentration, attention, memory, and the elimination of fatigue and drowsiness.
The price of these positive effects is an increased risk of harm to health, particularly to the cardiovascular system, which is associated with excessive consumption of caffeine and sugar.
A cocktail of vodka with energy drinks results in a mixture that increases the degree of inadequacy.
If you consume energy drinks, be sure to carefully account for other sources of caffeine that enter the body to avoid overdose.
Regular consumption of them is a bad habit. They are also not recommended for adolescents and pregnant women.
