6 Energy Drink Side Effects and What to Drink Instead

Energy drinks are among the most commonly used supplements by young adults, and around 30 percent of the U.S. population is reported to consume them regularly.

High-caffeine energy drinks are marketed to provide an energy boost and improve performance. However, consuming too many energy drinks is linked to adverse health effects, including high blood pressure and dehydration.

Discover six energy drink side effects and learn how making beneficial dietary and lifestyle changes can help you stay energized naturally.

What are energy drinks?

Energy drinks typically contain excessive amounts of caffeine and are formulated with synthetic vitamins, sugar, or artificial sweeteners designed to increase energy levels and boost physical performance. 

According to research published in the International Journal of Health Sciences, most products in the energy drink market contain between 80 and 150 milligrams of caffeine per eighth-ounce serving.

However, some energy drink brands can contain as much as 500 milligrams per serving, and many people consume several cans or bottles daily. This amount greatly surpasses the 400 milligrams of caffeine recommended by the U.S. Food and Drug Administration (FDA) as a safe daily limit.

In addition to caffeine, most energy drinks are loaded with added sugars, with many brands containing between 26 and 60 grams of sugar per can. 

Energy drinks also often contain unregulated amounts of natural stimulants, such as guarana, ginkgo biloba, ginseng, yerba mate, creatine, or green tea extract, which explains why they’re classified as dietary supplements.

Watch the video below to learn more about the negative effects of energy drinks.

6 side effects of energy drinks 

It's important to be aware of how much caffeine is in energy drinks, as too much caffeine intake can result in heart problems, dehydration, and impaired sleep.

In addition, these products contain excessive amounts of sugars and additives that may lead to serious health concerns, leaving individuals who regularly consume energy drinks at risk of blood sugar fluctuations, digestive issues, and hormonal imbalances.  

Here are six side effects of consuming energy drinks.

1. Dehydration

Excessive energy drink consumption can lead to dehydration due to the diuretic effects of caffeine. 

Caffeine stimulates increased urination, which causes fluid and electrolyte loss. This can lead to chronic dehydration linked to symptoms such as dizziness, headaches, muscle cramps, and fatigue.

2. Gut microbiome disruptions

The high sugar content of energy drinks can serve as a fuel source for pathogenic microbes in the digestive tract, promoting the growth of harmful bacteria and fungi in the gut microbiome.

An imbalanced intestinal microflora can lead to inflammation, impair immunity functions, and may contribute to mood disorders and fatigue. 

A study published in Clinical Gastroenterology and Hepatology found that “...excessive sugar intake [disrupts] the intestinal barrier, thus increasing gut permeability and causing profound gut microbiota dysbiosis, which results in a disturbance in mucosal immunity that enhances infection susceptibility.”

3. Cardiovascular stress

Excessive caffeine intake triggers the release of adrenaline, a stress hormone that increases the body’s heart rate and blood pressure. These changes can strain the cardiovascular system, potentially leading to atrial fibrillation, seizures, and heart arrhythmias. 

Evidence published in the World Journal of Cardiology found that energy drink consumption significantly elevated systolic and diastolic blood pressure and heart rate frequency.

The study also suggests that teens and young adults are at a greater risk of energy drink overdose and cardiovascular events, which is worrisome as many of these products are marketed toward this population group. 

4. Hormonal imbalances 

The high caffeine content in energy drinks stimulates the adrenal glands to release cortisol, the body's primary stress hormone, which, over time, can result in poor stress tolerance and adrenal fatigue. 

Adrenal fatigue inhibits the adrenal glands’ ability to function optimally, which can cause an over- or underproduction of stress hormones. This can contribute to hormonal imbalances linked to chronic fatigue syndrome, metabolic disorders, and weight gain. 

5. Risk of addiction

Energy drinks are stimulants with high amounts of caffeine that can quickly become addictive. 

Caffeine dependency occurs when individuals are unable to stop consuming caffeinated beverages and is often accompanied by withdrawal symptoms such as brain fog, low energy, and anxiety. 

As these symptoms arise, those addicted to energy drinks often consume more to find relief, creating a continuous cycle of dependence.

6. Insomnia

Despite popular marketing claims, energy drinks don’t provide the body with energy. 

Caffeine works by blocking a brain chemical called adenosine, which normally promotes feelings of tiredness, thereby increasing alertness and reducing fatigue. This explains why consuming energy drinks can lead to insomnia, especially when consumed in excess or later in the day. 

Poor sleep can have serious impacts on health beyond reduced energy, including mental health problems, poor decision-making processes, and increased mortality in the long term.

Top causes of low energy

Chronically low energy levels are often linked to poor diet and lifestyle habits or can arise as a result of underlying health conditions.

Sleep deprivation is one of the most common causes of fatigue, with approximately one in three U.S. adults experiencing sleep disorders such as insomnia, sleep apnea, or restless legs syndrome.

Excessive stress can also lead to low energy by disrupting sleep and raising stress hormone levels, such as cortisol, in the blood. This triggers an increased heart rate, keeps the body in a constant state of alertness, and contributes to both physical and emotional exhaustion.

Additionally, various nutrient deficiencies can inhibit optimal energy production in the mitochondria, which are cellular organelles responsible for generating energy. 

Critical cofactors in energy metabolism, including vitamin D, B vitamins, CoQ10, magnesium, and iron, are required for optimal mitochondrial function. Inadequate levels of these essential nutrients can impair mitochondrial efficiency, leading to reduced energy production and fatigue.

Furthermore, frequent blood sugar fluctuations can contribute to a lack of energy by causing rapid spikes and crashes in glucose levels, which can leave you feeling fatigued, irritable, and mentally foggy. 

Healthy alternatives to energy drinks 

Many energy drink brands are beginning to use more natural or organic ingredients to market to health-conscious consumers. 

However, despite being lower in calories and sugar than conventional energy drinks, these beverages still contain large amounts of caffeine and unregulated additives.  

Here are four healthy alternatives to energy drinks.

1. Electrolyte drinks

Making your own electrolyte drink helps replenish essential minerals needed for energy-making processes and cellular function.  

Unlike sports drinks, which often contain artificial flavors, dyes, high-fructose corn syrup, or sugar, sugar-free electrolyte powders are widely available as a healthier alternative.

2. Black coffee

When consumed in small amounts, black coffee can be an excellent alternative to energy drinks for those looking for a natural energy boost. 

Enjoying an eight-ounce cup of black coffee in the morning provides around 95 milligrams of caffeine, which promotes alertness without the excessive sugar and additives in energy drinks.  

Organic coffee is also a good source of antioxidants and may provide hepatoprotective effects that help reduce the risk of liver disease. 

Bulletproof coffee, typically made by combining black coffee with butter, coconut oil, or medium-chain triglycerides (MCT) oil, can provide an additional boost of energy and cognitive function as it offers healthy fats and naturally occurring ketones.

3. Green or black tea

Black tea contains around 47 milligrams of caffeine per cup, offering a gentle boost in energy without the side effects of excessive caffeine intake.

Green tea is another caffeinated herbal tea offering 40 milligrams of caffeine per cup. In addition to its moderate caffeine content, tea contains several beneficial polyphenol compounds.

A study published in Nutrients found that the polyphenols in green and black tea have powerful antioxidant properties that, when consumed regularly, may reduce the risk of cancer, cardiovascular disease, neurological disorders, and type 2 diabetes.

4. Kombucha

Kombucha is a fermented beverage made from black tea, sugar, probiotic bacteria, and yeast. 

Kombucha tea contains small amounts of caffeine and is a rich source of B vitamins and gut-supporting probiotics linked to elevated mood, improved mental clarity, and increased energy.

Natural ways to stay energized 

Poor dietary choices and unhealthy lifestyle habits can contribute to fatigue and burnout by not providing the body with the nourishment needed to perform optimally.

Here are four natural ways to boost energy and stay energized.

1. Follow a healthy low-carb diet

A high-carb, high-sugar diet is associated with poor metabolic health, primarily due to the lack of essential nutrients in refined grains, fast foods, and ultra-processed food products.

Following a nutrient-dense ketogenic diet can promote nutrient intake and help remove potentially harmful food ingredients that impact your body’s energy efficiency. 

The Healthy Keto® diet is a low-carb diet that prioritizes large volumes of leafy greens and vegetables. These foods are rich in potassium and magnesium, both essential minerals that are required to generate adenosine triphosphate (ATP), the body’s primary energy currency.

Healthy Keto also focuses on a high intake of healthy fats, such as avocados, olive oil, coconut oil, grass-fed meats, and nuts and seeds, to enhance brain function. 

Keto reduces carb intake to no more than 50 grams of net carbs daily, which switches the metabolism from glucose to fat to generate energy. This metabolic process is known as ketosis and is characterized by the release of ketones, a highly efficient alternative fuel source when glucose is limited. 

In addition, keto-approved foods offer steady energy levels due to the slow and consistent breakdown of fats into ketones, preventing energy crashes associated with high-carb diets.

2. Exercise regularly 

Regular exercise can optimize energy levels by stimulating the production of more mitochondria in muscle cells, enhancing blood flow and oxygen delivery, and improving overall cardiovascular function.

Additionally, regular exercise also reduces your risk of premature death, cardiovascular disease, and certain cancers and helps relieve stress, as it releases endorphins, also known as feel-good hormones, in the brain. 

Research published in the British Journal of Sports Medicine found that a sedentary lifestyle increases the risk of all-cause mortality in those who engage in less than 22 minutes of moderate-to-vigorous physical activity per day.

3. Practice intermittent fasting

Intermittent fasting, which involves cycling between time-restricted periods of eating and fasting, has been linked to various health benefits, including improved concentration and better energy.

When paired with a low-carb diet, intermittent fasting can help the body achieve a deeper state of ketosis, providing the brain and body with a steady stream of ketones for energy.

In addition, fasting has been found to enhance mitochondrial function, which improves cellular energy production, boosts metabolism, and supports overall physical and mental performance.

4. Prioritize quality sleep

Adults should aim for seven to nine hours of restorative sleep each night to enable the body to repair cells, tissues, and muscle fibers. Additionally, sleep supports optimal brain function by reorganizing neurons and clearing waste from the nervous system.

For those with high cortisol or nocturia, magnesium glycinate may help calm the mind and reduce frequent urination throughout the night, thereby promoting deeper, more restful sleep and supporting overall relaxation.

Key takeaways

Due to their excessive sugar and caffeine content, energy drink side effects can include dehydration, gut microbiota disruptions, hormonal imbalances, insomnia, and a greater risk of cardiovascular conditions. 

Fortunately, there are numerous ways to naturally boost energy, including following a healthy ketogenic diet, engaging in regular exercise, and prioritizing quality sleep.

In addition, black and green tea, coffee, kombucha, and homemade electrolyte drinks are healthy alternatives that provide sustained energy without the negative side effects of energy drinks.

FAQ

1. What are the top energy drink side effects?

Regular consumption of energy drinks can cause cardiovascular stress, insomnia, addiction, adrenal fatigue, and dehydration due to their high caffeine content. 

2. Do energy drinks have any benefits?

No, despite a temporary boost in focus, energy drinks are high in caffeine and sugar, which can have several adverse effects, such as insomnia, cardiovascular stress, and chronic fatigue. 

3. What happens to your body when you stop drinking energy drinks?

Stopping energy drinks may lead to withdrawal symptoms, such as headaches, fatigue, and irritability, in those who drink these beverages in excess. Teenagers, students, and night shift workers are especially at risk. 

Caffeine withdrawal may last a few days, but once the body adjusts, it no longer depends on energy drinks, improving overall health and reducing associated risks.

4. Is it safe to drink energy drinks every day?

No, it’s recommended to avoid energy drinks. Regularly consuming energy drinks exposes your body to excessive amounts of caffeine and sugar, which may adversely affect the cardiovascular and nervous system. 

5. Why are energy drinks so addictive?

Energy drinks are stimulants containing high amounts of caffeine, which can create a dependency and lead to withdrawal symptoms. When people begin to experience caffeine withdrawal, such as brain fog and anxiety, they often drink more energy drinks to relieve symptoms. 

6. Are sugar-free energy drinks safe?

No, even sugar-free energy drinks can contain up to 500 milligrams of caffeine per serving, exceeding the 400 milligrams recommended by the U.S. Food and Drug Administration (FDA).

In addition, sugar-free energy drinks are often sweetened with artificial sweeteners such as aspartame, which has been linked to headaches, digestive issues, and an increased risk of metabolic disorders.

7. Is it okay to mix energy drinks with alcohol?

Mixing energy drinks with alcohol isn’t recommended, as the stimulating effects of caffeine can mask the depressant effects of alcohol, increasing the risk of dehydration, impaired judgment, and overconsumption.

Sources

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC4682602/

2. https://pubmed.ncbi.nlm.nih.gov/34902573/ 

3. https://pmc.ncbi.nlm.nih.gov/articles/PMC5714807/ 

4. https://www.mdpi.com/2072-6643/11/1/39 

5. https://bjsm.bmj.com/content/57/22/1457