Fact Sheet FS1108
Whether you are cramming for an exam, rushing to practice, tackling a long shift at work, or juggling everyday responsibilities like cooking, household chores, or managing family and social obligations—it is normal to sometimes feel tired and worn down. In those moments, reaching for an energy drink might seem like the perfect pick-me-up. But is it truly the best choice for your energy and overall health? Before you reach for that energy drink, here is what you should know.
What are "Energy Drinks"?
Energy drinks are beverages designed to enhance mental alertness, physical performance, and perceived energy levels. They typically contain high amounts of caffeine, added sugars, and a combination of other stimulants and supplements such as taurine, guarana, ginseng, B vitamins, and amino acids. While often packaged like soft drinks, they are formulated to deliver a much more concentrated jolt – making them popular for staying awake, pushing through fatigue, or fueling intense workouts.
These beverages are widely available in cans, bottles, and “energy shots,” and commonly sold in supermarkets, vending machines, gas stations, and online retailers. Their bright packaging, bold claims, and association with athleticism, gaming, and high performance make them especially appealing to young adults and students juggling demanding schedules. However, it is important to recognize that many energy drinks contain significant levels of added sugars and stimulants that may pose risks when consumed regularly or in excess. While some ingredients – like electrolytes or B vitamins – may support health in moderation, others can contribute to negative effects such as jitteriness, heart palpitations, sleep disruption, or irritability.
Here is a breakdown of the common types of ingredients you might find in popular energy drinks:
| Ingredient Type | Common Examples |
|---|---|
| Vitamins | B5, B6, B12, and Vitamin C |
| Minerals | Sodium, Potassium, Calcium, Magnesium |
| Amino Acids / Compounds | Tyrosine, Taurine, Carnitine, Leucine, Isoleucine, Valine, Glucuronolactone |
| Herbal Stimulants & Extracts | Guarana, Green Tea, Yohimbe, Gingko Biloba, Bitter Orange, Ginseng |
Are Energy Drinks Safe?
Energy drinks are marketed for their ability to increase alertness and reduce fatigue, but their high levels of caffeine, sugar, and unregulated stimulants can pose health risks—especially when consumed frequently or in large amounts.
Potential risks include:
Some energy drinks are fortified with high doses of niacin (Vitamin B3) and Vitamin B6. Exceeding 35 mg of niacin or 1 gram of B6 regularly can lead to skin flushing, liver toxicity, nausea, or nerve damage. Energy drinks also frequently contain taurine, an ingredient used to boost athletic performance. High levels of taurine have been linked to acute kidney injury in some cases. An emerging trend is the use of turbo shots of espresso – extra espresso added to already caffeinated beverages. One shot contains 75 – 98 mg of caffeine, and while espresso typically lacks added sugars, it can still significantly raise your daily caffeine intake, increasing the risk of the symptoms listed below. While occasional consumption may be tolerated by some, it is important to read labels carefully, monitor caffeine intake from all sources, and be especially aware of added sugars, which can quietly add up and affect both short- and long-term health.
Do Not Mix Energy Drinks and Alcohol
Mixing energy drinks with alcohol is dangerous. It can lead to dehydration and make it harder to tell how intoxicated you really are. This mix can also affect your ability to make safe decisions.
How Much Is Too Much Caffeine?
The U.S. Food and Drug Administration (FDA) considers up to 400 mg of caffeine per day safe for most healthy adults – roughly 3 – 4 cups of coffee.8 However, many energy drinks far exceed that. A single serving may contain 113 – 247 mg of caffeine, and some containers have up to three servings, totaling over 700 mg per can – nearly twice the recommended daily limit. Labels may not always include caffeine from herbal additives like guarana, making it easy to unintentionally overconsume.
Caffeine-related side effects include:
- Increased heart rate and blood pressure
- Heart palpitations, tachycardia
- Restlessness, anxiety, and irritability
- Insomnia or disrupted sleep
- Digestive issues, including nausea or upset stomach
- Frequent urination
- In rare cases, seizures, even in individuals without epilepsy
Caffeine and Health: What to Know for Pregnancy, Breastfeeding, and Youth
Research shows that caffeine can lead to negative outcomes during pregnancy, and there is currently no known safe amount. Because of this, people who are pregnant or trying to become pregnant are advised to avoid caffeine completely.
Caffeine also passes into breast milk in small amounts. For most babies, a parent consuming a low to moderate amount of caffeine (up to about 300 mg per day, or 2–3 cups of coffee) is not likely to cause harm. However, drinking a lot of caffeine – around 10 or more cups of coffee a day – can lead to problems like irritability, poor sleep, and fussiness in babies. If you notice these signs, cutting back on caffeine may help. Babies who are born early or are very young break down caffeine more slowly, so it may be necessary to reduce caffeine even more in those cases.
When it comes to children and teens, there is no known safe level of caffeine. The American Academy of Pediatrics recommends that young people avoid energy drinks entirely because of possible long-term effects on behavior and development.
Sugar Content and Energy "Crashes"
Many energy drinks are packed with sugar—up to 50 to 60 grams (12.5 to 15 teaspoons) in a 16oz serving. This excess sugar not only adds calories, potentially contributing to unintentional weight gain, but may also promote a sharp “crash” in energy levels once the sugar and caffeine wear off, resulting in fatigue.
What's the Difference Between Sports Drinks and Energy Drinks?
Sports drinks are formulated to help replenish fluids and electrolytes lost through sweat during prolonged or intense physical activity. They may be useful in specific cases – such as during extended workouts, competitive sports, or activities in extreme heat – where the body’s electrolyte balance is significantly affected. However, for most children and adults engaging in moderate exercise, plain water is usually sufficient for hydration. It is also important to note that many sports drinks contain added sugars, which can contribute to excess calorie intake if consumed regularly or outside of athletic contexts. Reading Nutrition Fact Labels can help you make informed choices that align with your activity level and overall health goals. Sports drinks and energy drinks contain different ingredients. Many sports drinks do not contain caffeine. While studies have shown that caffeine intake may enhance aerobic performance in adults, research specifically on the effects of energy drinks during exercise remains limited.
What is in Your Drink?
When choosing food and beverages, it is important to understand the information provided on Nutrition Facts Labels to make informed decisions. Note: Manufacturers may change their product formulas over time. Be sure to always read the Nutrition Facts Label and/or check the company’s website for the most up-to-date information.
For guidance on how to read the Nutrition Facts Label, check out this interactive tool from the FDA: How to Read the Nutrition Facts Label.
Here's a quick rundown of how to read the label:
- Serving Size: Always start by checking the "Serving Size" at the top of the label. This tells you the amount of the product that the nutritional information is based on.
- Servings Per Container: Check how many servings are in the entire package to understand if you're consuming one or more servings.
- Calories and Nutrients: The remaining information is based on the serving size. Pay attention to calories, fats, sugars, protein, and key vitamins/minerals.
- % Daily Value: This indicates how much a nutrient in a serving contributes to your daily diet, helping you make healthier choices.
What's a Better Way to Feel Energized?
If you are feeling tired, there are safer and more effective ways to recharge than reaching for an energy drink.
Here are some smart and simple tips:
Eat Well
A balanced diet helps keep your energy steady throughout the day. Everyone’s needs are different, but here are a few helpful tips:
- Avoid large, heavy meals, especially ones high in fat – they can make you feel sluggish.
- Include some protein with each meal or snack (like nuts, yogurt, or eggs) to help your energy last longer than if you only eat carbs like bread, pasta, or sweets.
- Fresh fruits, veggies, and whole grains are not only healthy – they can help you feel more refreshed and alert!
- Want to personalize your diet and activity goals? Visit ChooseMyPlate.gov.
Get Enough Sleep
Sleep is one of the best ways to boost energy naturally.
- Teens typically need 8–9.5 hours of sleep each night.
- Adults generally need 7–8 hours.
When you are well-rested, you think more clearly, stay focused, and feel better overall.
Stay Hydrated
Even mild dehydration can make you feel tired. Make sure you are drinking water regularly throughout the day – especially if you're active or it's hot outside.
Move Your Body
Feeling sluggish while working or studying? Regular physical activity helps your energy levels over time.
- Kids and teens need about 60 minutes of movement each day
- Adults should aim for at least 30 minutes most days
- Even if you aren’t meeting these, try:
- A 10-minute walk
- Light stretches or quick exercises
Be Smart with Caffeine
Coffee and tea can give a boost, but moderation is key.
- Try starting with one 8-ounce cup and see how you feel before drinking more.
Cut Back on Caffeine Slowly
If you are used to a lot of caffeine, do not quit cold turkey. Slowly reducing your intake can help prevent withdrawal symptoms like:
- Headaches
- Body aches
- Feeling down or irritable
The Bottom Line on Energy Drinks
Energy drinks may promise a quick fix for low energy, but they can come with significant health risks – especially when consumed regularly or in large amounts. High levels of caffeine and sugar, combined with unregulated additives, can negatively impact your heart, sleep, mood, and overall well-being. For young people, pregnant individuals, and those with underlying health conditions, these risks are even greater.
Instead of reaching for an energy drink, focus on lasting strategies for boosting energy: eat a balanced diet, stay hydrated, get regular physical activity, and prioritize sleep. When you do consume caffeinated beverages, do so mindfully—and always read nutrition fact labels to understand what you are putting into your body. Making informed choices today can help protect your health and energy in the long run.
References
- Buchanan, L., Yeatman, H., Kelly, B., and Kariippanon, K. 2018. Digital promotion of energy drinks to young adults is more strongly linked to consumption than other media. Journal of Nutrition Education and Behavior, 50(9), 888–895. DOI: 10.1016/j.jneb.2018.05.022
- Costantino, A., Maiese, A., Lazzari, J., et al. 2023. The dark side of energy drinks: A comprehensive review of their impact on the human body. Nutrients, 15(18), 3922.
- Graham, T. E. 2001. Caffeine and exercise: Metabolism, endurance and performance. Sports Medicine, 31(11), 785–807. DOI: 10.2165/00007256-200131110-00002
- Heckman, M. A., Sherry, K., and De Mejia, E. G. 2010. Energy drinks: An assessment of their market size, consumer demographics, ingredient profile, functionality, and regulations in the United States. Comprehensive Reviews in Food Science and Food Safety, 9(3), 303–317. DOI: 10.1111/j.1541-4337.2010.00111.x
- Jagim, A. R., Harty, P. S., Barakat, A. R., et al. 2022. Prevalence and amounts of common ingredients found in energy drinks and shots. Nutrients, 14(2), 314. DOI: 10.3390/nu14020314
- MyPlate. (n.d.). U.S. Department of Agriculture. Retrieved April 23, 2025.
- Nadeem, I. M., Shanmugaraj, A., Sakha, S., Horner, N. S., Ayeni, O. R., and Khan, M. 2021. Energy drinks and their adverse health effects: A systematic review and meta-analysis. Sports Health, 13(3), 265–277. DOI: 10.1177/1941738120949181
- Protano, C., Valeriani, F., De Giorgi, A., et al. 2023. Consumption patterns of energy drinks in university students: A systematic review and meta-analysis. Nutrition, 107, 111904. DOI: 10.1016/j.nut.2022.111904
- U.S. Food and Drug Administration. (n.d.). Spilling the beans: How much caffeine is too much? Retrieved April 23, 2025.
- U.S. Food and Drug Administration. (n.d.). Interactive nutrition facts label. Retrieved April 23, 2025.
Previous Authors (Previously Revised August 2018)
- Daryl Minch, M.Ed., CFCS, Somerset County Family and Community Health Sciences Educator
- Zaira Ahmad, M.S., Graduate Student, Montclair State University
- Cassandra Callahan, Dietetic Intern, Keith and Associates, Inc. Dietetic Internship
August 2025
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