The popularity of energy drinks continues to soar to heights never thought possible as we continue to fight against the trials and tribulations that life throws our way. It’s estimated that more than 500 different energy drink products are being sold on the U.S. market, with annual sales topping a whopping $25 billion. With this number expected to rise to $50 billion by 2033, it's clear that energy drinks are here to stay.
Alongside tasting great most of the time, energy drinks are designed to boost your energy, concentration, and alertness. However, what goes up must eventually come down. These short-term effects can be great, but may come with a host of potential downsides.
So, why are energy drinks bad for you? I’ve discussed the pros and cons so you can make an educated decision next time you come across that fancy marketing. You might want to think before picking up your next energy drink.
What are Energy Drinks?
Energy drinks are beverages marketed to enhance energy levels and improve mental performance. They contain different combinations of central nervous system stimulants alongside added ingredients such as vitamins and minerals.
Common examples of energy drinks include Red Bull, Monster, Rockstar, and AMP. I’m sure most of you have tried or seen one of these brands on your local supermarket shelf before. If you’ve tried one, you’ll remember that immediate buzz it gave you before coming right back down to reality.
So, how bad are energy drinks for you? For us to understand this, we need to first look at the common ingredients before explaining their potential effects. I’ve listed the main ones; however, this is by no means an exhaustive list.
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Caffeine: Nearly all energy drinks contain caffeine, the same stimulant you’ll find in coffee. It’s one of the most widely consumed psychoactive drugs in the world, with proven beneficial effects that include increased energy levels, alertness, and physical performance.
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Sugar: Unless you’ve been living under a rock, you’ll know that sugar is generally bad for your health when consumed in large amounts. It’s usually the main source of calories in most energy drinks, providing an immediate energy boost. However, some drinks are sugar-free or low-carb.
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B Vitamins: These play important roles in energy metabolism, helping to convert the food you eat into usable energy.
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Herbal Extracts: Common additions include Guarana to increase the caffeine content and ginseng for brain function.
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Amino Acids Derivatives: These are naturally produced by our body and play important roles in several biological processes. Common examples include L-carnitine and taurine.
Why Energy Drinks Are Bad for You: The Pros and Cons
Energy drinks like Monster and Red Bull will certainly help to increase your energy levels, enhance alertness, and improve brain function. However, these effects are only short-term and come with several potential downsides if they’re not consumed in moderation.
Some people, especially young adults, tend to consume multiple energy drinks in quick succession. If you’ve been doing some last-minute exam revision, you’ll probably know what we mean! This is where problems start to arise. Remember, everything in moderation.
Some energy drinks are loaded with caffeine and sugar
Most energy drinks are packed full of caffeine and sugar. Both ingredients provide an initial energy boost, with caffeine improving alertness and physical performance.
However, caffeine is a diuretic, meaning it increases your urinary output, pulling water from your body and increasing the risk of dehydration. While normal amounts of daily caffeine consumption don’t seem to be bad, we’re talking about when you’re downing drink after drink like they’re going out of fashion.
On top of this, most energy drinks contain a large amount of sugar. For example, one can of Monster contains around 54 grams (approximately 14 tablespoons). This is most certainly going to lead to a blood sugar spike, which isn’t good if you have diabetes. Furthermore, the excess sugar helps pull water out of your cells, further contributing to your risk of dehydration.
While many energy drinks have sugar-free versions, they still contain large amounts of caffeine and sweeteners. If you’re asking yourself, “Why are sugar-free energy drinks bad for you?” then it again comes down to excessive consumption. Too much caffeine and sweeteners will negatively impact your health, even without the sugar.
Energy drinks can help improve brain function
While we consume energy drinks for a variety of reasons, one of the most popular ones is to improve our brain function. Caffeine makes us more alert and aware of the things going on around us, including when working and studying.
Several studies confirm that energy drinks improve measures of brain function, including concentration, memory, and reaction time. One study showed that drinking just one can of Red Bull (500 ml) improved memory and concentration by 24%!
They can cause heart problems in some people
While they certainly improve measures of brain function, energy drinks may lead to heart problems, especially in older individuals and those with underlying conditions. Most experts believe that this is due to the large caffeine intake when energy drinks are consumed excessively.
If we look at the research, over 20,000 trips to the emergency department for people with heart issues were attributed to excessive energy drink use. Multiple studies show potential increases in heart rate and blood pressure, which can be bad for heart health if not properly managed.
As we’ve mentioned above, this only seems to be when they’re consumed excessively. If you’re having one every week, you’ll probably be safe. These studies looked at people who were consuming more than three drinks at once or mixing them with alcohol.
They may help you function when tired
If you’re eyes are closing and you simply can’t function, energy drinks may be the saving grace that you’re looking for. This is another key reason why people consume them when they’re tired or sleep-deprived.
For example, those who are driving for long periods on late-night road trips or for work often consume energy drinks to keep them alert behind the wheel. Several studies have shown better driving quality and reduced sleepiness following energy drink consumption, even when sleep-deprived.
However, other studies have shown that while they may keep you alert and awake, some have suggested that consumption may negatively affect sleep quality. More research is needed on this before definitive conclusions can be drawn.
How to Combat Dehydration
As we’ve mentioned above, most energy drinks are literally packed full of caffeine and sugar. It’s almost like each brand is competing to see just how much they can pack in without sending you straight to the hospital. With both of these ingredients drawing water from your body, dehydration is the main negative side effect to be aware of. However, there are several things you can do to combat dehydration and get you back to your best.
Drinking your daily suggested water intake should be your main starting point. With water making up nearly 60% of your body, it's hard to understate how important it is for normal functioning. The daily guidelines to follow are 3.7 liters for men and 2.7 liters for women.
Electrolyte-rich foods are packed full of beneficial nutrients and minerals, while electrolyte-rich drinks can provide a great combination of water and essential minerals. If you’re looking to make your own, you can try these homemade electrolyte recipes from the comfort of your kitchen.
If you’re looking for a quick-fix solution, we’ve got you covered at Dash Hydrate. Our pre-made electrolyte packets are sugar-free and contain several important electrolytes. You can mix them with water or your favorite hydration mix and consume them at home or on the go. With three different flavors, including blue raspberry, there's something for everyone.
Remember, commercial sports drinks can be good in certain situations. However, the huge amounts of added sugars are hardly ever needed, unless you’re an elite-level marathon runner smack bang in the middle of the desert. Stick with electrolyte solutions and you’ll be performing at your best before you know it.
Wrapping Things Up
Energy drinks are everywhere around us, and continue to be hugely popular due to their benefits on energy, alertness, and performance. However, many of these effects are short-term and are accompanied by a range of negative side effects, especially when consumed excessively. The main one is dehydration, with potential heart issues and sleep problems following closely behind.
Focus on hitting your daily water intake, using pre-made electrolyte drinks, and homemade solutions to keep your hydration needs in check. Try our Dash Hydrate sugar-free electrolyte packets and enjoy the many amazing benefits they can offer!
