The Shocking Truth About the Dangers of Energy Drinks

In recent years, the energy drink market has exploded. Influencers on social media and crafty marketing tactics flood teenagers with messaging that a specific brand of drink “is clinically proven to accelerate metabolism and provide essential energy” and are enticing our children to “transform their workouts.” Energy drinks are the second most popular dietary supplement after multivitamins and are marketed as a quick and easy way to maximize physical performance and mental alertness.

Energy drinks and sports drinks are two different things – Sports drinks contain electrolytes and sugar to rehydrate athletes after a workout. Energy drinks contain stimulants and claim to “provide energy.”

The energy drink market includes regular-sized energy drinks as well as energy shots, which is a more concentrated form, both of which contain caffeine and sugar as well as other substances. Emergency department visits due to energy drink consumption are a serious concern, backed by factual evidence.

One significant national study revealed that complications from energy drinks doubled between 2007 and 2011, with 10 percent of affected individuals requiring hospitalization. A more recent study focusing on adolescents aged 13 to 19 found alarming trends, indicating that 40 percent experienced adverse reactions after consuming energy drinks. These reactions ranged from insomnia and jitteriness to more severe symptoms like palpitations, nausea and even seizures. Despite efforts to educate consumers, a 2018 survey revealed that 40 percent of American teens had consumed energy drinks within the past three months. This highlights the influence of branding and packaging on adolescents’ choices and emphasizes the need for continued education and awareness campaigns.

Caffeine
The main ingredient of concern is also the one that causes the increase in energy – caffeine. Caffeine is a naturally occurring chemical compound, found in the coffee bean, the cocoa bean (from which chocolate is made), tea leaves, and even guarana berries and the kola nut. Caffeine stimulates the central nervous system, typically within 15-30 minutes after ingestion and the effects last about five hours, depending on body weight and age. Effects can last as long as eight hours. By stimulating the nervous system, people feel energized, but also feel anxious and irritated, get headaches, and will have interrupted sleep, even at small doses. Chronic caffeine intake has the same effects but also affects the cardiovascular system, leading to increased blood pressure.

After a period of increased alertness, symptoms of caffeine withdrawal predominate, and people experience sleepiness, fatigue, lower motivation to work, impaired mental performance, muscle stiffness and malaise.

Energy drinks often contain a large amount of caffeine – for example, many brands contain between 160 and 240mg of caffeine per 16-ounce can. Some brands contain up to 500mg, which is much more than what is found in a cup of coffee or a caffeinated soft drink.

The FDA recommends that adults have no more than 400mg of caffeine a day. For young people aged 10 to 18, it’s recommended that the ratio be 2.5 to 3mg of caffeine per kilogram of body weight, with a max of 100mg. These are just general rules, and even these amounts of caffeine can have effects on the body. For example, having 200mg of caffeine for the active adult isn’t usually a problem, but having 100mg within a few hours of bedtime can make it hard to sleep well.

The American Academy of Pediatrics states that caffeine and other stimulant substances contained in energy drinks have no place in the diet of children and adolescents.

Sugar
These drinks also contain large quantities of sugar, which causes a variety of immediate effects. Some popular brands contain as many as 21 teaspoons of sugar. The immediate effects include increasing blood pressure, leading to an increase in heart rate and awareness, but also mood swings, aggression, increased appetite, bloating, gas, and an increase in risk of infection. Long-term consumption of increased sugar leads to weight gain, even obesity, Type 2 diabetes mellitus, infections such as acne, dental decay, high blood pressure, increased cholesterol, Alzheimer’s disease, and kidney and heart disease.

After the spike in blood sugar levels, withdrawal sets in – called a “sugar crash” – with symptoms of hunger, fatigue, irritability, difficulty concentrating, shakiness, headaches, dizziness and anxiety.

Some energy drinks advertise “sugar-free” options to seem healthier, but they often use artificial sweeteners instead. These sweeteners, like aspartame, sucralose (Splenda), saccharin (Sweet’n Low), Advantame, and Stevia, come with their own set of risks. They can cause problems like high blood pressure, anxiety, depression, anemia, heart palpitations, and even infertility. While the FDA has set limits for these sweeteners, they’re not closely monitored in energy drinks, so it’s hard to know how much you’re really getting.

Mental Health
Mental health is an important topic, especially when it comes to student-athletes. It’s crucial to understand how energy drinks can affect mental health. Caffeine, which is a big part of these drinks, can make people feel anxious and when the effects of the sugar wear off, it can lead to something called a “sugar crash,” where the individual suddenly feels tired and low which can lead to poor performance on the field of play. Even after the sugar wears off, those feelings of anxiety can stick around. So, it’s essential to be aware of how energy drinks can impact not just our bodies, but also our minds.

Energy drinks are marketed to teenagers and young adults, which is a big concern. Even though people are drinking fewer soft drinks, the sales of energy drinks have shot up by a whopping 47 percent between 2016 and 2021. This means more and more young people are turning to these drinks, which can be risky for their health. It’s important to understand the impact of this trend, as energy drinks can have serious consequences, especially for younger individuals. Athletes taking over-the-counter or prescription medications are at increased risk for significant, and fatal, complications of such high caffeine levels, so athletes should not consume energy drinks without the approval of their physician.

Differences: Energy Drinks vs. Sports Drinks
Sports drinks are designed to help athletes replenish important minerals like calcium, magnesium, sodium and potassium, which they lose through sweating during exercise. These minerals are crucial for keeping the body hydrated and preventing cramps and exhaustion. Sports drinks also contain water to rehydrate and sugars to make them taste better. They usually have a six to eight percent carbohydrate solution and a mix of electrolytes, which are carefully balanced to be easily absorbed by the body.

On the other hand, energy drinks have even more carbs (usually 8 to 11 percent) and therefore more calories than sports drinks. They also pack a punch with caffeine and sometimes other supplements. While energy drinks might seem like a quick fix for a boost of energy, they’re not suitable for keeping athletes hydrated during physical activity. In fact, they can do more harm than good, so it’s best to avoid them during exercise.

Take Home Points
The energy drink market is booming, with influencers and crafty marketing targeting teenagers and young adults. From claims of turbocharging your metabolism to being water’s bubbly best friend, these drinks are everywhere. But behind the flashy slogans lies a concerning reality. Emergency department visits due to energy drink consumption are on the rise, doubling between 2007 and 2011, with 10 percent requiring hospitalization.

Alarming trends among adolescents reveal that 40 percent experienced adverse reactions after consuming these drinks. Caffeine, the main ingredient, can lead to anxiety and insomnia, while sugar crashes worsen the symptoms. Even “sugar-free” options come with risks from artificial sweeteners. With sales skyrocketing by 47 percent between 2016 and 2021, it’s clear that more education is needed about the dangers of energy drinks, especially for our youth. Sports drinks, designed to replenish minerals lost during exercise, are a safer option. Keep an eye on what athletes are drinking and encourage fluids that are safe, optimize performance, and prioritize health over flashy marketing gimmicks.

Consult the NFHS Position Statement on Energy Drinks for more information.

References:

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