Read this before you reach for your next caffeinated can.
Whether you’re making a gas station pit stop during a long drive or looking for a quick pick-me-up before a night out, grabbing an energy drink might seem like an easy solution. But there are a number of negative health factors associated with energy drinks, especially those with high caffeine and sugar content. So how bad are energy drinks? We asked Mark Hyman, MD, to fill us in on the consequences of fueling up on energy drinks, and how one easy coffee alternative — a sugar and caffeine-free energy drink called Update — can give you that boost you need without putting your health at risk.
Are energy drinks bad for you?
Unfortunately, the answer is yes. If consumed in excess, Dr. Hyman says energy drinks can lead to a number of issues, which can be exacerbated depending on your metabolism: “Some people metabolize caffeine more slowly, which means your body takes a longer time to process the enzyme in caffeine. This can lead to side effects like anxiety, heart palpitations, and insomnia. Plus, excess caffeine depletes magnesium, which is the most powerful anti-stress mineral we have. Magnesium deficiency leads to anxiety, constipation, PMS, headaches, muscle aches and pains, and countless other side effects.” Depending on your size and weight, the amount of caffeine you can tolerate can vary, with women more likely to feel the effects of caffeine more strongly and for a longer amount of time. These effects can also be exacerbated by hormonal changes, with some women feeling the effects of caffeine differently depending on their menstrual cycle. Just like with alcohol, you should always keep this in mind before going drink-for-drink with another person whose body composition differs from yours.
How much sugar is in the average energy drink?
The amount can vary depending on the brand, but the most popular drinks contain a shocking amount of sugar. The American Heart Association recommends that women limit their daily intake to 25 grams, or six teaspoons of sugar. For men, the recommended maximum is 36 grams, or nine teaspoons. One 16-ounce can of Monster energy drink contains a whopping 54 grams of sugar, and a 16-ounce can of Red Bull contains 49 grams of sugar. That’s about twice the daily recommended sugar intake in one beverage alone. Dr. Hyman explains, “Sugar-sweetened beverages are our number one problem. These include soda, but also many energy drinks. Studies show sugary drinks are the single biggest factor contributing to obesity and so much more.”
Can energy drinks have negative side effects?
Dr. Hyman says excessive caffeine consumption can lead to some uncomfortable side effects: “Some may experience anxiety, restlessness, insomnia, jitters, dependency, and then on top of all of that most energy drinks are loaded with sugar and unpronounceable ingredients that none of us recognize.” On average, one cup of coffee contains about 95 mg of caffeine. While individual sensitivity to caffeine can vary, the FDA suggests a maximum of 400 mg of caffeine per day, which is about four cups of coffee. Considering coffee often makes people have to run to the bathroom more often, four cups of coffee a day can be an annoyance, especially if you’re on the road. By contrast, Monster energy drink contains 163 mg of caffeine, and Red Bull contains 136 mg. So that means you can safely consume about two and a half cans of these drinks per day if you’re considering caffeine alone, but that would mean that the average woman would be consuming about five times her daily recommended sugar content. If the idea of eating 30 teaspoons of sugar in one sitting makes you queasy, remember that’s basically what you’re doing when you drink more than two energy drinks a day.
Can energy drinks make you dehydrated?
Caffeine is a mild diuretic, which basically means it makes you need to pee more often. In general, though, one cup of coffee isn’t going to lead to major dehydration as long as you consume it in moderation, because there’s enough additional liquid to balance out that effect. But if you’re replacing coffee with energy drinks, you’re going to significantly increase that caffeine intake, which could lead to mild dehydration, especially if you’re particularly sensitive to diuretics or have any kidney issues.
Are energy drinks bad for your teeth?
Remember when we mentioned that one energy drink can contain up to 54 grams of sugar? Any dentist would tell you consuming this much sugar, especially in one sitting, is an absolutely terrible idea. But it’s not just the sugar that’s the issue — the acid in energy drinks can weaken your tooth enamel and damage your teeth over time. Some energy drinks can also give you dry mouth. In addition to bad breath (which isn’t going to make you very popular with anyone you’re interacting with during the day), it can cause bacteria buildup in your mouth. Energy drinks that contain dark artificial coloring can also stain your teeth over time.
Can you become addicted to caffeine?
According to Dr. Hyman, caffeine can be highly addictive. If you’re a regular coffee or energy drink chugger, you probably already know this; it might feel impossible to function until you’ve had your first coffee of the day. This usually means that once the effect of that caffeine wears off, your body will crave more of it, and if you don’t satisfy that craving you could experience headaches, excessive tiredness, irritability, or difficulty concentrating. Your tolerance to caffeine can also increase over time, so you may find yourself needing more and more energy drinks to get through the day. Dr. Hyman explains that caffeine “alters your stress hormones, your sex hormones, your sleep, your mood all while making you feel simultaneously wired and tired.”
What is a good caffeine-free energy drink alternative?
If you’re an energy drink junkie, all this info has probably left you a little bewildered. But the good news is, there’s an easy alternative to reach for when you’re craving a morning, mid-day, or even evening pick-me-up. According to Dr. Hyman, “Update, an energy drink alternative, works just as well at giving you that energy you need without any of the side effects or added sugars. Its main ingredient is called paraxanthine, a natural ingredient derived from caffeine. Update has isolated this metabolite, which provides the positive effects of caffeine without the negative side effects like jitters and anxiety.” It also won’t impact your sleep, so you can drink it in the late afternoon or evening without worrying about insomnia. A can of Update is carbonated just like an energy drink, but it doesn’t contain any sugar or artificial sweeteners. So next time you’re tempted to reach for a high-sugar, high-caffeine energy drink, remember there’s a much better choice out there.
