Are energy drinks actually bad for you?

Estimated reading time: about 8 minutes

Table of contents

What energy drinks contain and how they affect the body

Most energy drinks rely on caffeine as a primary stimulant, often paired with taurine, additional amino acids, high sugar content, and various herbal or synthetic ingredients. The combination of caffeine, taurine, and other stimulants can produce immediate sympathetic activation: increased heart rate, heightened alertness, and a sense of “quick energy.” However, research has consistently shown that even modest, short-term use can raise heart rate and blood pressure and may reduce cerebral blood flow in the brain, while long-term or high-dose use carries greater risk of adverse effects. For a comprehensive snapshot of these physiological effects and the limitations of current data, see the reviews and analyses here and here. Additional context from national health resources is available here and here.

Cardiovascular effects

The cardiovascular system bears the most emphasized risk signal for energy drinks. High levels of caffeine and other stimulants can elevate heart rate and blood pressure, increase cardiac workload, and in some cases trigger arrhythmias or other serious events. In animal research, long-term consumption of certain energy drink formulations (including those resembling popular brands) has shown myocardial changes such as altered glucose and glycogen stores, elevated liver enzymes, and ultrastructural heart damage. While extrapolating animal data to humans must be done cautiously, these findings raise important concerns about the potential for tachycardia, hypertension, and other cardiac complications, especially with chronic use (see study).

In humans, there are documented cases linking high intake of energy drinks to a range of cardiac events, including supraventricular and ventricular arrhythmias, myocardial infarction, atrial fibrillation, syncope, cardiac arrest, and even sudden cardiac death in some instances. These reports underscore that significant cardiovascular risk can occur even in young, apparently healthy people when stimulants overwhelm the body’s normal regulatory systems (see reports).

National health communications emphasize similar concerns and describe cases of heart-related symptoms among consumers, including adolescents, who consumed energy drinks (CDC page).

There is also recognition that combining energy drinks with alcohol compounds these cardiovascular risks, potentially intensifying myocardial stress and promoting adverse hemodynamic states (see studies).

Neurological and psychological effects

Beyond the heart, energy drinks can affect the nervous system and mood. Consumers frequently report anxiety, jitteriness, and insomnia after consuming caffeinated products, particularly in higher doses or when consumed late in the day (CDC page).

Some animal studies point to neurological impacts from perinatal exposure, including neuronal damage indicators in the brain and cerebellum, which adds to concerns about adolescent and preconception consumption (animal studies).

Gastrointestinal, renal, and other systemic effects

The safety profile extends beyond the heart and brain. High doses of niacin (nicotinic acid) found in some energy drinks can cause hepatotoxicity, including acute hepatitis, pancreatitis, and even acute kidney injury in severe cases (niacin-related toxicity).

Rodent models describe a broader cascade of effects tied to caffeine and other energy-drink components, including eosinophilic intestinal inflammation, salivary gland changes, and inflammatory and metabolic disturbances such as increased TNF-α/NO/malondialdehyde, which relate to pancreatic and metabolic stress (systemic effects).

In addition, energy drinks have been associated with changes in red blood cell membrane properties, which can affect fluidity and potentially circulation (cell-membrane effects).

Short-term vs. long-term consumption: a balanced view

Short-term use of energy drinks may offer transient improvements in cognitive and psychomotor performance, which some studies attribute to caffeine’s AMPK activation and stimulant effects (short-term benefits).

However, even in the short term these beverages can raise heart rate and blood pressure and decrease cerebral blood flow, indicating that the immediate performance gains come with measurable physiological costs (costs).

Long-term consumption magnifies these risks, particularly for those with preexisting vulnerabilities or who consume high amounts; some animal data point to glycogen accumulation in cardiac tissue that could disrupt heart function over time (long-term risks).

The combination of energy drinks with alcohol appears to worsen myocardial changes, adding another layer of risk (mixing with alcohol risks).

Vulnerable populations and recommendations

Children and adolescents are generally at higher risk due to developing cardiovascular and neural systems and often lower body mass, which means caffeine and stimulant loads can affect them more acutely. The American Academy of Pediatrics advises avoiding caffeine or other stimulants from energy drinks in their diets, reflecting a precautionary stance for youth (CDC page).

In addition to age-based guidance, reviews of the literature call for regulatory measures beyond mere caffeine limits, given uncertainties about long-term safety and the risk of sudden cardiac death in youth—particularly when combined with alcohol or other stimulants (reviews and studies).

The CDC also notes dehydration as an additional danger when consuming energy drinks (dehydration warning).

Practical takeaways and actionable advice

  • Limit or avoid energy drinks, especially if you are in a vulnerable group (youth, athletes pushing high-intensity training, people with hypertension or heart rhythm abnormalities, or those with a predisposition to anxiety or sleep problems).
  • Be aware of the cumulative caffeine load. If you’re consuming other caffeinated products (coffee, tea, chocolate, some supplements), total daily caffeine intake can exceed comfortable levels, amplifying heart rate and blood pressure elevations.
  • If you choose to use energy drugs, do so in moderation and not as a substitute for sleep, hydration, or balanced meals. Short-term cognitive benefits do not compensate for potential long-term risks described in the research (see evidence).
  • Avoid mixing energy drinks with alcohol. This combination is associated with additional cardiac stress and adverse physiological states (see evidence).
  • Read labels carefully. Look for total caffeine content per bottle, sugar content, niacin levels, and any added stimulants. High niacin content is linked to GI and liver concerns in some studies (niacin risks).
  • Hydration is not a substitute for energy drinks. Hydration with water or electrolyte-balanced drinks supports performance and recovery without the extra stimulant load (CDC dehydration guidance).

How this topic relates to your life and wellbeing

Daily energy management: Permanent or frequent reliance on stimulants can alter heart rate, blood pressure, sleep quality, and mood, which in turn affects daily functioning, recovery, mood stability, and long-term wellbeing. The balance between short-lived energy boosts and the potential for long-term health implications is a key factor in designing sustainable health habits.

Life pace and health trade-offs: In our fast-paced world, it’s common to reach for an energy drink to stretch a busy day. The evidence suggests you can often maintain high performance with more sustainable strategies that align with wellbeing, such as regular hydration, sleep hygiene, balanced meals, and physical activity—habits that FitWay specializes in supporting through micro-changes.

Youth and safety: For adolescents and young adults, the message is especially clear: avoid energy drinks or use them with extreme caution. This aligns with broader public health guidance and highlights the need for mindful beverage choices during critical years of growth and development (CDC and peer-reviewed reviews cited above).

How FitWay can help you navigate energy, hydration, and routines

FitWay is designed to support healthier micro-habits across hydration, nutrition, activity, recovery, routines, and overall daily behavior—without demanding radical life changes. Here’s how the app can help you make informed, sustainable decisions about energy and alertness:

  • Hydration-first approach: Track water intake, set reminders, and correlate hydration with energy levels and cognitive performance. Proper hydration is a foundational pillar of wellbeing and can reduce the perceived need for stimulants to “get through” the day.
  • Caffeine awareness and management: FitWay can help you monitor total daily caffeine intake across beverages and time of day to minimize sleep disruption and cardiovascular load, especially on days with high activity or late workouts.
  • Sleep optimization: By nudging you toward consistent bedtimes and wind-down routines, FitWay supports better sleep quality, reducing daytime fatigue that might otherwise push you toward stimulants.
  • Balanced energy strategies: The app promotes micro-changes that boost natural energy—short walks, light stretching, quick breath work, mindful breaks, and nutrient-rich meals—so you can sustain alertness without relying on energy drinks.
  • Mood and stress tracking: Recognizing that anxiety and jitteriness can be both a product and driver of energy drink use, FitWay helps you identify triggers and establish healthier coping strategies, including recovery routines and mindfulness practices.
  • Personalization and progression: Your wellness journey is unique. FitWay adapts to your schedule, workouts, and preferences, offering evidence-based tips to reduce stimulant reliance while maintaining performance and enjoyment of daily activities.
  • Educational prompts: The app can provide concise insights from reputable sources about energy drinks, helping you stay informed and make choices that align with your health goals.

Practical steps you can start today

  • If you currently drink energy drinks, set a two-week plan to cut back gradually. Replace one daily energy drink with water or a non-caffeinated beverage, then reassess how you feel in terms of energy, sleep, and heart rhythm.
  • Create a “no-energy-drink” routine late in the afternoon or evening to protect sleep. Replace late-day caffeine with a short walk, a 5-minute stretch, or a brief mindfulness session.
  • Track your caffeine budget. Keep a simple log of caffeine-containing items (coffee, tea, chocolate, sodas, energy drinks) to understand your daily total and avoid exceeding comfortable levels.
  • Prioritize hydration before seeking an energy boost. Often fatigue is a signal of dehydration or inadequate recovery, and properly hydrated bodies function better with stable energy.
  • Focus on sleep-friendly routines. Consistent bedtimes, a wind-down ritual, and a cool, dark sleeping environment can dramatically improve daytime energy, reducing the perceived need for stimulants.

Bottom line

The weight of current evidence points to meaningful health risks associated with energy drinks, particularly with excessive or long-term use, including cardiovascular events, neurological and psychological effects, and metabolic and GI disturbances. Moderate short-term use may offer transient cognitive benefits, but even then the heart rate, blood pressure, and cerebral blood flow implications warrant caution. Youth, athletes in training, and people with heart or sleep concerns are especially vulnerable, and regulatory and clinical recommendations consistently urge avoidance or strict limitation of energy drinks in many contexts.

see the cited sources for deeper detail: PMC6280269, PMC10535526, CDC energy drinks page, UC Davis Health article.

If you’re aiming for sustainable energy and wellbeing without compromising your health, consider a holistic approach: hydration, nutrient timing, regular activity, quality sleep, and mindfully managing stress. FitWay is built to support precisely this kind of approach—helping you implement tiny, actionable changes that accumulate into meaningful health gains.

Call to action

Ready to take control of your energy, hydration, and daily health in a practical, sustainable way? Download FitWay today and start building micro-habits that support better sleep, steadier energy, and a healthier heart—without sacrificing the everyday pleasures that make life enjoyable. Your wellbeing is a journey, and FitWay is here to guide you every step of the way. Download now and begin your personalized wellness path.

FAQ

What ingredients are common in energy drinks?

Common ingredients include caffeine, taurine, amino acids, sugar, niacin, and various herbal or synthetic additives. Effects vary by dose and formulation.

Are energy drinks safe for teens?

Youth are generally at higher risk due to developing bodies; many health authorities recommend avoiding caffeine-containing beverages, including energy drinks, for young people.

Can energy drinks cause heart problems?

In some cases, yes. There are case reports of arrhythmias, palpitations, tachycardia, and other cardiovascular events, particularly with high consumption or mixing with alcohol.

What can I drink for energy instead?

Hydration, balanced meals, regular activity, good sleep, and moderation of caffeine. Consider water, herbal tea, or low-caffeine options and other strategies to support energy.