What Happens to Your Body When You Drink Energy Drinks Every Day

These buzzy beverages are often consumed as a coffee alternative. But how do they actually compare?

From well-known brands like Red Bull, Monster and 5-Hour Energy to newcomers like Celsius and Prime, 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 at EatingWell, 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 are 5 legit health benefits of coffee.)

What Are Energy Drinks?

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 in caffeine from sources like 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.

Just like supplements, “energy drinks are not regulated by the FDA, so it’s hard to know for certain if the ingredients listed on the label in their quantities are actually in that product,” explains Roxana Ehsani, M.S., RD, CSSD, a Miami-based board-certified sports dietitian. (That said, the calories and macronutrients should be as accurate as any other drink.)

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

Some research has 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.

The impact varies widely by the individual and their caffeine tolerance, however, and the effects also fluctuate based on how much caffeine you’ve already consumed, as well as how sensitive you are to caffeine, adds Frances Largeman-Roth, RDN, a Dobbs Ferry, New York–based dietitian and author of the upcoming book Everyday Snack Tray.

You’ll Likely Throw Your Nervous System for a Loop

While they might seem like innocent, enticingly marketed alternatives to the sodas, coffees and kombuchas they 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 the Journal of the American Heart Association suggests 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 of From 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 have too much of a good thing. Regularly consuming high levels of caffeine can cause dehydration (since caffeine 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.

The recommended daily limit for caffeine is 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.

This can lead to a spike in blood sugar, followed by a rapid crash, which may leave you feeling even more fatigued than before you took your first sip, Largeman-Roth says—which is exactly the opposite goal of most individuals who use energy drinks.

“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 of health considerations.

You Should Definitely Avoid Energy Drinks If:

• You’re a child or teen
• You’re pregnant or breastfeeding
• You’re consuming alcohol. “Mixed beverages with alcohol and energy drinks are often associated with binge-drinking behavior, which increases the risks of harmful behaviors such as drunk driving and alcohol-related injuries,” Bannan says, citing data from the Centers for Disease Control and Prevention.

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 your hydration goals for 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 the six best drinks when you need an energy boost.

Here are six other strategies you can try for a sustainable energy boost:

• Get outside. Science proves that just 20 minutes al fresco is enough to help decrease levels of the hormone cortisol and reduce energy-zapping stress.
• Breathe deeply. Taking deep belly breaths, aka diaphragmatic breathing, can aid in regulating our nervous system and reduce our stress response. “Next time you feel stress draining your energy, place a hand on your belly and focus on deepening your breath,” Bannan says.
• Move it. Everything from 20 jumping jacks to a walk around the block to an intense kickboxing class can increase blood flow, helping you feel more awake.
• Prioritize sleep. If you regularly don’t sleep well or for long enough, there isn’t an energy drink strong enough to “fix” your fatigue. Instead, try some of the strategies listed in our guide to “what I did for one week for better sleep.”

• Eat enough. “Some of my clients who rely on energy drinks forgo eating regular meals out of convenience, then try to rely on an energy drink in its place,” Thomason says. Fueling your body with enough calories is not only the healthier route, but it will also keep your energy levels steady so you won’t need as much caffeine. (Psst …Here’s how to determine how many calories you need each day.)

• Use your nose. Lemon and fresh mint are both stimulating to your senses. Add either or both to a glass of water for an all-natural “energy drink.”

The Bottom Line

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.

Source : Eating Well