Dangers of Energy Drinks + Healthy Alternatives to Boost Alertness

If you often feel like you could use a quick boost in energy, it might be tempting to grab an energy drink in order to help you get through your day. According to the National Center for Complementary and Integrative Health (NIH), “Next to multivitamins, energy drinks are the most popular dietary supplement consumed by American teens and young adults.” Today, there are lots of different types of energy drinks available, including many that are high in added sugar and caffeine, as well as healthy energy drinks, such as coffee and teas.

Rather than making high-calorie, potentially dangerous drinks a regular habit, it’s a much better idea to first tackle the underlying issues that are causing you to always feel tired. Then, you might consider giving yourself an extra boost by having moderate amounts of healthy energy drinks, like green tea, yerba mate or organic coffee.

What are energy drinks?

Energy drinks are defined as “any beverage that contains high levels of a stimulant ingredient, usually caffeine, as well as sugar and often supplements, such as vitamins or carnitine, and that is promoted as a product capable of enhancing mental alertness and physical performance.”

Some energy drinks are marketed as beverages while others are considered dietary supplements. Examples of popular types of energy drinks include Red Bull, Monster, Rockstar, NOS and Amp.

In addition to beverages, “energy snacks,” such as shots, chews and gummies, are also now available.

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What are some ingredients commonly found in these beverages? These include:

• Sugar (A typical 16-ounce energy drink contains between 54 and 62 grams of added sugar, which exceeds the maximum amount of daily added sugars recommended by most health authorities.)
• Caffeine
• Vitamin B6 and B12
• Amino acids, including taurine
• Guarana/Brazilian cocoa
• Ginseng
• Glucuronolactone
• Yohimbe
• L-carnitine
• Bitter orange
• Yerba mate
• Ginkgo
• St. John’s wort

While many of the vitamins, minerals and herbs listed above may be beneficial on their own when used in appropriate amounts, the addition of high amounts of sugar and caffeine make most energy beverages a bad choice.

Most manufacturers distinguish energy drinks from “sports drinks,” which are usually free of caffeine and contain electrolytes, such as sodium and potassium, which help to keep you hydrated. While sports drinks might sound like a better alternative, since they can help replace water and electrolytes lost during vigorous exercise, they are usually still sugary drinks that contain dyes, artificial flavors and other ingredients that you want to avoid.

Consider making your own electrolyte drink instead.

Dangers of commercial energy drinks

Most people consume energy drinks to increase mental alertness and physical performance, but are energy drinks bad for you? Ultimately it depends on the specific type. However, most that are bottled and sold in convenience stores are far from healthy energy drinks.

While some energy drinks contain vitamins, minerals, amino acids and other compounds that are intended to make you feel alert, research has suggested that the stimulant effects of energy drinks are primarily due to their caffeine content. A moderate amount of caffeine may not be a bad thing for most adults, but some are sensitive to caffeine’s effects, including teens, children and older adults.

Here are some potential dangers and side effects associated with energy drinks:

• Caffeine overdose: Most types have between 70 to 240 milligrams of caffeine per drink, compared to about 35 mg of caffeine in a soda and 100 mg in an eight-ounce cup of coffee. Drinking multiple energy drinks each day can really cause caffeine intake to skyrocket, which can lead to a number of symptoms.
• Anxiety, jitters and nervousness
• Heart palpitations, heart rhythm disturbances, and increases in heart rate and blood pressure
• Sleep issues and insomnia
• Digestive upset, including nausea, diarrhea and loss of appetite
• Dehydration
• Chest pains
• Dizziness
• Dependence on caffeine and sugar, along with fatigue and headaches as a result
• Weight gain due to high sugar and calorie intake: A typical energy drink has a similar amount of calories and sugar as a soda, which is linked to an increased risk for problems including obesity and diabetes.
• Cravings
• Dental issues

It’s estimated that one-third of teens under the age of 17 drink energy drinks regularly. Roughly 25 percent of college students consume alcohol with energy drinks, and 42 percent of all energy drink-related emergency department visits involve combining these beverages with alcohol or drugs (such as marijuana or prescription medicines), according to data from the NIH.

Consumption of these drinks, particularly the types that contain lots of caffeine (especially when mixed with alcohol), has been shown to have harmful effects on young people’s developing brains and cardiovascular systems. Sugary, caffeinated drinks can also worsen symptoms among people with asthma, high blood pressure, anxiety, seizures and irritable bowel syndrome.

Healthy energy drinks (natural alternatives)

Which energy drink is the best for you? Natural, healthy energy drinks offer actual perks and are less risky than most commercial energy drinks.

Try these 10 healthy energy drinks next time you need a little pick-me-up:

1. Green tea

Green tea is a healthy energy drink that’s probably associated with the most metabolic-boosting effects, such as increasing energy, fat burning and reducing fat storage. It naturally contains some caffeine but less than coffee, and it’s also high in antioxidants that have free-radical-fighting effects.

The caffeine makes for a mild energy boost, and L-theanine, an amino acid that promotes calm focus, is also in green tea. The combination gives steady, smooth energy without the jitteriness of coffee.

This tea is also rich in catechins, which can support mitochondrial function, potentially enhancing energy production at a cellular level. Matcha green tea, in particular, is exceptionally high in the compound called EGCG, which has uplifting effects.

2. Coffee

Regular coffee contains antioxidants and caffeine and can usually be consumed safely in moderate amounts. For the most benefits, consume unsweetened, organic coffee.

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A strong central nervous system stimulant, caffeine blocks adenosine (a chemical that makes you feel tired), leading to increased alertness and energy. It also triggers adrenaline release, providing a temporary physical and mental energy spike.

3. Black tea

Black tea is rich in tannins and antioxidants and contains some caffeine (less than coffee but more than green tea). It boosts mental alertness and combats fatigue.

It also has compounds called theaflavins that support heart health and circulation, which can help deliver oxygen more efficiently to muscles and brain.

4. Yerba mate

Yerba mate is a type of tea from South America that has a greenish color and an earthy, herbal aroma. It contains polyphenols and other antioxidants and has both anti-inflammatory and anticancer capabilities.

For example, it contains caffeine, theobromine and theophylline, offering a unique energy lift that’s smooth and sustained. Yerba mate also naturally contains B vitamins, magnesium and other nutrients that support metabolic energy.

5. Water

Water helps maintain blood flow, brain function and cellular energy processes. It’s also essential for transporting nutrients and oxygen throughout the body.

Even mild dehydration can cause fatigue. In fact , a study published in the American Journal of Clinical Nutrition investigated the effects of mild dehydration (approximately 0.72 percent body mass loss) on cognitive functions, mood and perceived task difficulty in 101 individuals exposed to 84 degrees Fahrenheit for four hours.

Participants who consumed 300 milliliters of water during this period demonstrated improved memory and focused attention compared to those who did not. Additionally, increased thirst was linked to decreased subjective energy and heightened anxiety and depression, effects that were mitigated by water intake.

This research suggests that even minimal dehydration can impair cognitive performance and mood, while adequate hydration can enhance alertness and energy levels. ​

6. Natural electrolyte drinks

Electrolyte drinks help replenish minerals and restore other key electrolytes like sodium, potassium and magnesium lost through sweat, preventing fatigue and muscle weakness. This is important because electrolytes help cells produce and use energy efficiently.

Research published in the Indian Journal of Medical Research evaluated the impact of a carbohydrate-electrolyte drink on athletic performance and cardiovascular responses in 10 national-level male athletes. Participants performed exercise tests at 70 percent of their VO₂max under two conditions: without supplementation and with a 5 percent carbohydrate-electrolyte drink during exercise and a 12.5 percent solution during recovery.

The results demonstrated significant improvements in total endurance time, heart rate responses and blood lactate levels during exercise with the carbohydrate-electrolyte supplementation. Additionally, cardiovascular responses and lactate removal were enhanced during recovery.

The study concluded that consuming a carbohydrate-electrolyte drink can enhance endurance performance and delay fatigue onset in athletes.

Some of the best natural electrolyte drinks to consume include:

• coconut water
• mineral water
• milk
• natural fruit juice
• pickle juice
• and more

7. Real vegetable and fruit juices

Real vegetable juices are packed with vitamins (especially B complex and C), minerals and phytonutrients that help in energy metabolism. They also are alkalizing, which means they can help balance pH and reduce inflammation, supporting better overall vitality.

​A 2017 investigated the effects of a three-day vegetable/fruit juice-based diet on 20 healthy adults. Participants consumed only vegetable and fruit juices for three days, followed by 14 days of their customary diets.

The results showed a significant decrease in body weight and body mass index by day 4, which was maintained until day 17. Additionally, there was a notable increase in nitric oxide levels, a vasodilator that can enhance blood flow and oxygen delivery, potentially contributing to improved energy levels.

Participants also reported an increase in general well-being scores by the end of the study. These findings suggest that a short-term vegetable/fruit juice-based diet may lead to weight loss, improved vascular function and enhanced subjective well-being, which could be associated with increased energy levels. ​

8. Ashwagandha tea

Thanks to its adaptogenic effects, ashwagandha tea helps the body manage stress better, which can reduce mental fatigue. It also may help normalize cortisol levels, stabilizing energy rather than causing spikes or crashes.

This makes ashwagandha tea and other herbal teas some of the best healthy energy drinks.

9. Beetroot juice

Beet juice converts to nitric oxide in the body, improving blood flow and oxygen delivery to muscles and brain. It helps delay fatigue during physical activity by enhancing stamina.

​A study published in 2018 examined the effects of beetroot juice supplementation on anaerobic performance during a 30-second all-out sprint exercise. In this randomized, double-blind, cross-over study, 15 trained men consumed 70 mL of beetroot juice (containing 5.6 mmol of nitrate) or a placebo before performing the sprint test.

The results demonstrated a significant 6 percent improvement in peak power output and a 6.7 percent increase in average power during the first 15 seconds of the sprint with beetroot juice supplementation. Additionally, there was a notable 82.6 percent increase in blood lactate levels post-exercise, indicating enhanced anaerobic energy production.

These findings suggest that beetroot juice can boost energy levels by enhancing anaerobic performance during high-intensity, short-duration exercises. ​

10. Mushroom coffee

Mushroom coffee blends caffeine with functional mushrooms like lion’s mane or cordyceps. Cordyceps can support ATP production (your body’s energy currency), while lion’s mane has been shown to boost cognitive energy and focus.

Other ways to boost energy levels

Aside from opting for healthy energy drinks over sugary, processed ones, here are other tips for boosting your energy levels:

1. Get enough sleep. Adults should aim for seven to nine hours on average to avoid sleep deprivation and feel most alert and productive.
2. Exercise. Regular physical activity can improve your mood and motivation and also help you sleep better.
3. Try herbs, such as ginseng, along with other supplements and vitamins for energy. Certain supplements, including ginseng and ginkgo biloba, tend to make people feel more alert, usually without any serious side effects when taken in recommended doses.
4. Manage stress. Chronic stress can zap your energy, contribute to brain fog and mess with your sleep. Try stress-relieving activities to help you relax, such as meditation, reading, journaling, aromatherapy, yoga, etc.
5. Eat brain-boosting foods. Anti-inflammatory, nutrient-dense foods provide you with the nutrients you need to feel your best. Emphasize foods like leafy greens and other veggies, high-quality meats and protein, eggs, wild-caught fish, nuts, seeds, berries, cocoa, coffee, tea, herbs, and spices.

Frequently asked questions

What is the cheapest energy drink that is also good for you?

Look no further than coffee and tea (preferably those that are organic).

How many energy drinks can you drink in a day?

To be safe, stick to several cups per day of coffee or tea, such as three to five max. This goes for healthy energy drinks. As far as the commercial products are concerned, it’s best to avoid them all together given the questionable ingredients added to them.

Are energy drinks bad for you?

Commercial products can be, especially when consumed in excess. Occasional use is usually safe for healthy adults, but frequent or high intake can lead to negative effects on the heart, sleep and mental health. That’s why it’s best to opt for natural, healthy energy drinks.

Why are energy drinks bad for you?

They often contain high levels of caffeine, sugar and other stimulants. These can raise blood pressure, cause heart rhythm issues, increase anxiety and disrupt sleep. Some ingredients also may interact with medications or underlying conditions.

How long do energy drinks last?

The effects typically last four to six hours, depending on your sensitivity to caffeine. The caffeine’s half-life (how long it stays in your body) is about five hours, but some effects can linger longer.

It also really depends on the energy drink in question.

Can you drink energy drinks while pregnant?

It’s generally not recommended. High caffeine intake during pregnancy is linked to increased risk of miscarriage, low birth weight and other complications. Most energy drinks exceed the safe caffeine limit for pregnancy.

Pregnant women may be able to consume some healthy energy drinks in moderation, but they should avoid most commercial products.

Which is the healthiest energy drink?

Look for low- or no-sugar options with moderate caffeine and minimal artificial additives if you’re going to go the commercial route. Always check the label.

However, natural, healthy energy drinks like matcha-based beverages are better choices.

Do energy drinks show up in a drug test?

No, standard drug tests don’t screen for caffeine or other common energy drink ingredients. However, if an energy drink contains unregulated or banned substances (rare, but possible), that could be an issue.

Why do energy drinks make me tired?

Possible reasons a supposed energy beverage could make you tired include:

• Caffeine crash (your energy spikes, then plummets)
• Sugar crash (especially with sugary drinks)
• Dehydration
• Overstimulation, leading to fatigue after the effects wear off

You might also have a high caffeine tolerance or be reacting to another ingredient. This is another reason to opt for the healthy energy drinks mentioned above.

What is taurine in energy drinks?

Taurine is an amino acid naturally found in the body. It supports neurological development and helps regulate water and minerals.

In energy drinks, it’s often included to improve mental performance, though research on its effects is mixed.

Can energy drinks kill you?

In extreme cases, yes. Very high doses of caffeine (especially when combined with other stimulants) can lead to heart problems, seizures or even death.

Fatalities are rare but have been reported, especially in people with underlying conditions or those consuming large amounts quickly. It’s unlikely, but it’s even more unlikely if you opt for healthy energy drinks.

Do energy drinks cause kidney stones?

They may contribute, especially if they’re high in sugar and low in hydration. Caffeine can mildly dehydrate you, and some ingredients can increase the risk if consumed excessively. Hydration is key.

How many energy drinks is too many?

Most experts recommend no more than one 16-ounce energy drink per day. More than 400 milligrams of caffeine per day is considered risky for most adults (about two to three typical energy drinks, but it varies). For teens or those with health conditions, the safe amount is much lower.

The good news is that natural alternatives to commercial energy drinks can be consumed in greater quantities, as mentioned above, so long as you pay attention to your caffeine intake.

Conclusion

• Energy drinks are beverages that contain high levels of stimulant ingredients, usually caffeine and sugar, and are promoted as being capable of enhancing mental alertness and physical performance.
• While some ingredients found in these drinks can be beneficial, such as some herbs, amino acids and B vitamins, they tend to be high in added sugar, calories and caffeine that can cause side effects.
• Types of energy drinks include Red Bull, Monster, Rockstar, NOS and Amp.
• As an alternative, try healthy energy drinks that can lift your mood and improve your focus without contributing lots of sugar to your diet, such as green tea, matcha tea, black tea, yerba mate and coffee.