What Are Energy Drinks?
The night was short, the day tiring, and a long drive is ahead this evening. An energy drink is supposed to provide a temporary energy boost! But beware: the high caffeine and sugar content in energy drinks can be harmful to your health. What side effects can occur when consuming energy drinks, and what healthy alternatives are there for the ultimate energy boost?
Ingredients in Energy Drinks
Energy drinks are caffeinated beverages. The brightly coloured cans often promise instant energy and are a standard item in supermarkets, gas stations, and convenience stores. Their recipe for success: the high caffeine content. Most manufacturers fully utilise the legal maximum amount, with their products containing what their name promises: energy of up to 32 milligrams of caffeine per 100 millilitres. For comparison, the same amount of cola contains about 10 milligrams of caffeine.
Caffeine Content in Common Drinks
| Drink | Approximate caffeine content |
| Energy drink (250 ml) | 80 mg |
| Cola (250 ml) | 25 mg |
| Brewed coffee (250 ml) | 80–100 mg |
| Black tea (250 ml) | 30–50 mg |
| Green tea (250 ml) | 20–45 mg |
Values are approximate and vary by brand, preparation, and serving size.
Due to their high sugar or sweetener content, energy drinks often taste extremely sweet. A large half-litre can of energy drink can contain the equivalent of 20 sugar cubes and is therefore anything but healthy for the body.
Besides caffeine and sugar, manufacturers often use additives such as taurine, vitamin blends, and plant extracts. Taurine, in particular, is advertised as having performance-enhancing effects. However, this effect has not yet been definitively proven scientifically.
Can Energy Drinks Be Harmful?
The high caffeine content in energy drinks poses health risks. This becomes particularly critical if you consume several drinks in succession – for example, while cramming for an exam late into the night or at a party afterward. In such cases, the caffeine intake levels considered safe for healthy adults by the European Food Safety Authority (EFSA) are quickly exceeded: For healthy adults, 200 milligrams of caffeine is considered a safe single dose. This corresponds to slightly more than two standard 250-millilitre cans of an energy drink. Throughout the day, you should limit your caffeine intake to no more than 400 milligrams.
However, caution is advised: Individual caffeine tolerance can vary greatly, and some people experience side effects even with significantly smaller amounts.
Short-Term Side Effects of Energy Drinks
Consuming too much caffeine from energy drinks can cause adverse health effects. Known side effects include:
- Headache
- Cardiovascular problems
- nausea
- Digestive problems
- Sweating
- nervousness
- Perceptual disorders
- insomnia
Long-Term Effects of Energy Drinks on the Body
Besides acute symptoms, regular consumption of energy drinks can have long-term health consequences. Several studies indicate an increased risk of developing type 2 diabetes. Dental health is also affected: energy drinks contain acidifying agents and often sugar. These ingredients attack tooth enamel and thus increase the risk of cavities. Furthermore, experts link kidney problems, obesity, and cardiovascular diseases such as high blood pressure or cardiac arrhythmias to the long-term consumption of energy drinks.
Furthermore, regular high consumption of approximately four to six energy drinks daily can lead to physical dependence. This means that withdrawal symptoms such as difficulty concentrating, headaches, nervousness, and irritability will occur if energy drinks are discontinued.
Effects of Energy Drinks on Mental Health
But it’s not just your body that suffers – energy drinks can also negatively impact your mental health. Stress, low mood, and even depression, as well as anxiety, can be serious consequences of prolonged, regular consumption. Alarmingly, a review study concluded that energy drink consumption may even be linked to an increased risk of suicide.
What Are Healthier Alternatives to Energy Drinks?
Sometimes you just have nights when you haven’t slept enough. And you still need to be fit the next day. Instead of resorting to energy drinks, you can get an extra boost of energy with these healthier alternatives:
- Coffee and tea: Coffee, as well as green and black tea, are considered classic stimulants because they also contain caffeine. However, they are generally not consumed in such high quantities as energy drinks. There is evidence that regular, moderate consumption of coffee and tea can even have a positive effect on health.
- Exercise: Even a short walk in the fresh air or a brief workout can have a revitalising effect and leave you feeling more refreshed.
- Regular meals: Eating regular, balanced meals can help maintain energy levels throughout the day. Focus on healthy foods such as whole grains, vegetables, fruit, and nuts.
- Stay hydrated: Dehydration can cause fatigue. Drink enough water throughout the day to keep you awake and focused.
