Are Energy Drinks Bad for You?
Key Takeaways
- Energy drinks can affect your heart, sleep, mental health, and more—especially with regular use
- Children, pregnant individuals, and those with heart conditions or anxiety should avoid energy drinks
- Instead of energy drinks, our experts recommend prioritizing quality sleep, hydration, balanced nutrition, and regular movement
- If you're concerned about your heart or fatigue, our specialists are here to help
Energy drinks are growing in popularity as an alternative pick-me-up to coffee, but are they safe for your heart?
Not when consumed frequently or in large quantities, says cardiac electrophysiologist Mehmet Aktas, MD, of University of Rochester Medicine. Here's what you need to know to make the best choice for your health.
What's Actually in Energy Drinks?
Energy drinks promise a quick boost, but understanding what's inside can help you make informed decisions about your health.
Common ingredients include:
- Caffeine – Often 80-300 mg per serving (equivalent to 1-3 cups of coffee)
- Sugar – Many contain 25-50 grams per can
- Taurine – An amino acid that may affect heart function
- Guarana – A plant extract containing additional caffeine
- B vitamins – Added for energy metabolism
- Artificial stimulants – Ingredients that can amplify caffeine's effects
Coffee vs. Energy Drinks: Which Is Healthier?
Coffee, usually. It all depends on the amount of caffeine consumed, which varies by brand.
An average eight-ounce cup of coffee typically has about 80 mg of caffeine, while an energy drink of the same size can contain between 100-150 mg of caffeine. Many energy drinks come in larger 12-16 oz cans, resulting in a significantly higher caffeine intake.
“If you’re looking for a little jolt to wake up, a cup of coffee provides caffeine without all the additives found in energy drinks,” says Aktas.
Another great option for a natural energy boost is a smoothie with fruits and vegetables. The added proteins provide sustained energy throughout the day, and they won’t affect your sleep the way caffeine will.
Who Should Avoid Energy Drinks?
Our experts strongly recommend avoiding energy drinks if you:
- Are pregnant or breastfeeding
- Have heart conditions or high blood pressure
- Take medications (especially for ADHD, depression, or heart conditions)
- Have anxiety disorders or sleep problems
- Are under 18 years old
- Have diabetes or blood sugar concerns
- Are sensitive to caffeine
Even if you don't fall into these categories, moderation matters.
Better Ways to Boost Your Energy
Instead of relying on energy drinks, our experts recommend these evidence-based strategies:
Prioritize quality sleep
- Aim for 7-9 hours nightly
- Maintain consistent sleep and wake times
- Create a relaxing bedtime routine
Stay hydrated
- Drink water throughout the day
- Dehydration often mimics fatigue
- Aim for 8 glasses daily
Eat balanced meals
- Try to include protein, healthy fats, and complex carbohydrates
- Avoid skipping meals
- Choose whole foods over processed options
Move your body
- Regular physical activity, even a 10-minute walk, boosts natural energy
- Exercise improves sleep quality
Manage stress
- Practice relaxation techniques
- Take regular breaks during work or study
- Connect with friends and family
Limit caffeine strategically
- Choose coffee or tea
- Consume earlier in the day
- Know your limits (400 mg daily maximum for most adults)
How Do Energy Drinks Affect Your Health?
Heart Health Concerns
Energy drinks can significantly impact your cardiovascular system. The high caffeine content combined with other stimulants may cause:
- Tachycardia: increased resting heartbeat
- Arrhythmias: irregular heartbeat, including skipped beats and atrial fibrillation
- Hypertension: high blood pressure
- Arterial spasms that may lead to heart attacks and other forms of vascular disease
“Cardiac arrests in younger people are rare,” notes Aktas. “But recent studies indicate energy drinks may increase this risk, especially for those with a genetic predisposition to heart conditions.”
A recent study of cardiac arrest survivors with genetic heart conditions showed that 5% had experienced a cardiac arrest after having an energy drink.
Aktas anticipates research will continue to grow in the coming years, giving providers a better understanding of the relationship between energy drinks and cardiac arrests.
Mental Health Effects
Beyond physical health, energy drinks can affect your mental well-being:
- Increased anxiety and nervousness
- Mood swings and irritability
- Difficulty concentrating after the initial boost wears off
- Potential for dependence
Sleep Disruption
The stimulants in energy drinks can interfere with your body's natural sleep-wake cycle, leading to:
- Difficulty falling asleep
- Poor sleep quality
- Daytime fatigue
- Long-term sleep disorders
If you choose to consume energy drinks occasionally:
- Read labels carefully and know what you're consuming
- Don't have more than one serving per day or mix with alcohol
- Don't use them as a substitute for sleep
- Stop immediately if you experience heart palpitations, chest pain, or severe anxiety
How We Can Help
- Schedule a consultation with a University of Rochester Medicine nutritionist to develop a personalized energy management plan
- Explore our sleep medicine services if fatigue is affecting your daily life
- Learn more about our Electrophysiology (Heart Rhythm) Program if you have concerns about your health
- Contact your primary care provider to discuss your energy levels and overall health.
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