“Red Bull Display”.
Stacy Kirby, 2024, Clemson Extension

Energy drinks continue to gain popularity even though health issues abound. They are usually marketed to improve focus, energize your mind and body, and make you more alert. Major brands like Red Bull^®, 5-hour ENERGY^®, and Monster Energy^® all posted increased sales in 2023. Red Bull^® alone posted 7.34 billion U.S. dollars in sales last year. The United States saw energy drink sales reach around 18.5 billion U.S. dollars by 2023.

Without diving too deeply into the risks of energy drinks, here are just a few basics. Most energy drinks have high levels of caffeine and /or added sugars, much higher than what is recommended by the U.S. Food and Drug Administration (FDA) and in the Dietary Guidelines for Americans (less than400 mg of caffeine daily and, for someone eating 2,000 Calories per day, less than 50 g of added sugars). High added sugar and caffeine intake contributes to Type 2 diabetes, heart problems, increased blood pressure, and ulcers. Some energy drinks contain herbal ingredients such as ginseng and natural caffeine that can have some positive benefits in limited amounts. Excessive amounts can cause health issues as well.

Here are two ways to approach energy drinks when looking for a caffeine boost. The first is to consider natural drinks that contain caffeine and/or offer potential health benefits to support energy levels.

Caffeine-Containing Drinks

Coffee: Coffee is a source of antioxidants, which can help fight off harmful particles in the body. Some studies show that coffee may decrease your risk of cognitive decline, cancer, and liver disease, if consumed in moderation.

Black Tea: An 8-ounce glass of black tea has 47 mg of caffeine. Besides the energy boost, it has been shown to be effective in lowering cholesterol, aiding in stroke prevention, and controlling blood pressure.

Green Tea: Though less caffeine than black tea, an 8-ounce glass of green tea has 25-45 mg of caffeine. Matcha green tea has 60-70 mg per 8 ounces. Green tea has the same benefits as black tea.

Caffeine-Free Drinks

Coconut water: Coconut water has a lot of minerals, antioxidants, and electrolytes that can support hydration. Being hydrated is important for energy levels, especially after a workout or in the summer months when you lose more water through sweating.

Fruit Juices: Fruit juices are sources of natural sugars, which the body can use for fuel. While fruit juices do not contain caffeine, if you are looking for a way to add a bit of caffeine to your favorite juice, adding guarana powder to pineapple juice with mint and ginger, orange juice, or lemon and carrot juice are some common combinations.

Water: Drinking water alone can help you feel more energetic and fight fatigue. Being dehydrated can lead to lower alertness, mood swings, and higher levels of fatigue. Drinking water can also help you perform efficiently and stay healthy.

The second approach is to educate yourself on what makes a good energy drink for your personal consumption. The FDA does not specifically recommend energy drinks. Most energy drinks fall under the category of dietary supplements rather than regulated beverages. Therefore, their ingredients and labeling are notclosely monitored by the FDA. The information on their labels (such as “supplemental facts”) may not be accurate. Remember the recommendations for caffeine (less than 400 mg) and sugar (less than 50 g of added sugar) intake per day. Some herbal supplements in energy drinks can also have negative impacts on your body. Some examples are ginkgo, which can increase blood thinning and kava, which can cause liver damage. With all the negative publicity and scientific facts about energy drinks, there are options available that can help you stay within caffeine recommendations and even offer some potential healthbenefits. The Cleveland Clinic and most registered dietitians say that the occasional consumption of energy drinks by healthy people is unlikely to be harmful, but drinking them regularly can increase your risk of adverse health effects. If you are unsure if an energy drink is a viable choice for you, consult a dietitian or your doctor.

Energy drinks can be part of a healthy diet if we choose wisely. You can choose a more natural source or choose an energy drink that does not have unhealthy amounts of added sugar, caffeine or other ingredients that you know may impact your health.

Just remember that energy drinks vary widely, so choose wisely and be mindful of your overall health.

Sources:

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Originally publish 11/24