From late-night study sessions to busy workdays, many people rely on energy drinks for a quick lift. However, nutrition experts and physicians continue to question the health effects of these beverages — and whether that temporary boost is worth the potential risks.

What’s Behind the Buzz on Energy Drinks?

The buzz from energy drinks largely comes down to caffeine, but it’s not the only ingredient at play. Many products also contain additives like guarana, taurine and high levels of added sugar.

Because guarana also contains caffeine, it can contribute to the total caffeine content of an energy drink. When multiple caffeine sources are combined, the stimulant effects may be stronger, especially for people who are sensitive to caffeine.

“Energy drinks are basically considered ultra-processed beverages,” says Dr. Agrawal. “This means they have a lot of additives with minimal nutritional value.”

How Much Caffeine Is Safe?

According to the U.S. Food and Drug Administration (FDA), up to 400 milligrams (mg) of caffeine per day is generally considered safe for most healthy adults. That’s roughly equal to four or five 8-ounce cups of coffee.

Energy drinks, however, can pack a high dose of caffeine in a single can — often 200 mg or more. When people consume energy drinks alongside coffee, tea or other caffeinated beverages, their total caffeine can quickly exceed recommended levels.

If you do choose an energy drink, pay attention to serving size and total caffeine content. Some containers include more than one serving, which can make it easy to consume more caffeine than intended.

“Caffeine also acts as a diuretic, which means you lose water instead of being hydrated,” says Dr. Agrawal.

The Effects of Energy Drinks

Short-term, the effects of energy drinks can include:

• Increased alertness
• Elevated heart rate
• Temporary rise in blood pressure
• Difficulty sleeping

Some people may also feel jittery or anxious, especially at higher doses or if they are more sensitive to caffeine.

Are There Long-Term Health Risks?

The long-term impact of energy drinks is still being studied. Regular use has been associated with several potential risks, including:

• Sleep disruption
• Increased risk of high blood pressure
• Weight gain from excess added sugar

This added sugar can elevate blood sugar, increase the risk of diabetes and raise your cholesterol over time, explains Dr. Agrawal. Frequent use may also mask underlying fatigue caused by poor sleep, stress or an unbalanced diet.

Energy Drinks and Heart Health

Energy drinks can influence heart function by:

• Increasing heart rate
• Raising blood pressure
• Potentially disrupting heart rhythm

These health effects can be especially concerning for people with underlying heart conditions or those who are sensitive to stimulants.

Seek medical attention if you experience chest pain, severe heart palpitations, shortness of breath, severe headaches or fainting after consuming an energy drink. These symptoms may indicate a more serious health issue.

Who Should Avoid Energy Drinks?

Health experts generally recommend that certain groups avoid energy drinks altogether, including:

• Children and teens
• People who are pregnant or breastfeeding
• People with heart conditions or high blood pressure

The American Academy of Pediatrics specifically recommends that children and teens not consume energy drinks because of their high caffeine and sugar content and potential health risks.

Children, teens and young adults may be more sensitive to caffeine’s effects, particularly those related to sleep and brain development. Because sleep plays a critical role in growth, learning and overall health, regular caffeine consumption may interfere with sleep patterns and make it harder to get the rest needed for healthy development.

Additionally, people who take prescription stimulant medications or over-the-counter cold and flu medicines should talk with their physician or pharmacist before consuming energy drinks, since combining multiple stimulants can increase side effects.

Energy Drinks and Alcohol

Mixing energy drinks with alcohol is a particular concern.

Caffeine can mask alcohol’s sedative effects, making it harder to recognize how intoxicated you are. This may lead to drinking more than intended, increasing the risk of dehydration, injury and other harmful outcomes.

Do Added Ingredients Provide a Benefit?

Energy drinks often include B vitamins, taurine and other compounds marketed to increase energy. While these nutrients do play a role in metabolism, most people already get enough through a balanced diet.

“Additives like taurine and extra phosphates can make the kidneys work harder,” says Dr. Agrawal. “Some energy drinks with fruit or vegetable juices can have high amounts of potassium, which can be difficult for the kidneys to regulate.”

Healthier Ways To Boost Energy

If you’re reaching for energy drinks often, consider safer alternatives that support more steady, sustainable energy. Even small lifestyle changes — like taking a short walk or eating a balanced snack — can help.

If low energy persists despite getting adequate sleep, staying hydrated and maintaining a balanced diet, talk with your physician. Ongoing fatigue can sometimes be a sign of an underlying medical condition.

Eight Tips for Increased Energy

To increase energy without the potential downsides of energy drinks, consider these options:

1. Coffee (in moderation)
   A standard cup of coffee provides caffeine without the added stimulants often found in energy drinks.
2. Tea
   Green and black tea typically contain less caffeine and provide antioxidants that support overall health.
3. Water and hydration
   Fatigue is often linked to dehydration. Staying well hydrated can improve energy and focus.
4. Balanced snacks
   Pair protein with complex carbs, like apple slices with nut butter or yogurt with berries. This helps stabilize blood sugar and prevent energy crashes.
5. Movement breaks
   A short walk, stretch or quick burst of activity can improve circulation and alertness.
6. Prioritize sleep
   Quality sleep is one of the most effective ways to keep your energy up. It can also help you rely less on stimulants over time.
7. Lower-sugar flavored beverages
   If you enjoy the ritual of an energy drink, try unsweetened sparkling water or lightly flavored drinks with no added sugar.
8. Smoothies
   Blending fruits, vegetables, protein and healthy fats can provide steady energy and important nutrients without the high amount of caffeine or artificial additives.

“At the end of the day, water is always the best choice,” says Dr. Agrawal. “It has no calories and no additives.”

Energy drinks may give you a quick energy boost, but their potential health risks should not be overlooked, especially with frequent use. Paying attention to total caffeine consumption, limiting added sugar and choosing healthier habits can help support long-term health.