Energy Drinks and Teens: Healthy or Harmful?

Energy drinks are one of the most popular dietary supplements in the United States, especially among teens and young adults. The promise of an instant pick-me-up is tempting for high school and college-aged students, who are often juggling a heavy balance of school, social activities and jobs. But while these drinks promise a quick boost of energy, they come with potential health risks. Let’s break down what experts say about the benefits and risks of energy drinks and explore some healthier alternatives that could be just as effective for boosting energy.

The Appeal of Energy Drinks: Why So Popular?

Energy drinks are marketed as a fast and convenient way to increase energy, enhance alertness, and improve physical performance. For busy students juggling homework, extracurricular activities, and part-time jobs, the allure of a quick energy fix is understandable. It doesn’t help that many mainstream energy drinks are marketed to this age group with bold packaging, candy-based flavors, and celebrity endorsements. About 75% of energy drink consumers are 13-35 years old, and up to 50% of adolescents report consuming them on a regular basis, according to the NIH.

With flashy branding and claims of increased focus, it’s no wonder they’re so popular. But are they safe?

What’s Inside an Energy Drink?

The most common ingredients in energy drinks are caffeine, sugar, and a mix of vitamins and herbal supplements like taurine and ginseng. Caffeine is the star of the show—one can of a mainstream energy drink can contain anywhere from 80 mg to over 300 mg of caffeine, depending on the brand. To put this in perspective, a typical cup of coffee contains around 95 mg of caffeine. Taurine and ginseng are naturally-occurring stimulants used by the body for various functions, including energy production.  Many energy drinks also pack a serious sugar punch, which can cause a rapid spike in blood sugar levels, followed by a crash.

The Good, The Bad, and The Jittery

Energy drinks promise a quick pick-me-up, but at what cost? Here’s what the experts are saying:

Potential Benefits:

• Quick energy boost: Perfect for shift work or all-night study sessions, right?
• Improved mental alertness: When you need to focus on that big test or ace the sales pitch.
• Enhanced physical performance: Great news for athletes… or so it seems.

The Health Risks:

• Heart Problems: Too much caffeine can cause increased heart rate and blood pressure, and in some cases, even heart palpitations. These are serious side effects that can lead to heart disease over time, especially in people with pre-existing heart conditions.
• Caffeine Overload: The high caffeine content in energy drinks can lead to jitteriness, headaches, nausea, diarrhea, muscle twitching, and restlessness. Regularly consuming too much caffeine has also been linked to anxiety, depression, and aggression in young adults. People usually develop symptoms of caffeine intoxication in doses equal to or above 200mg.
• Insomnia: Too much caffeine can disrupt sleep patterns, leading to insomnia and fatigue. Over time, this can weaken the immune system and make you more prone to infections and illness.
• Sugar Content: Many energy drinks are loaded with sugar, contributing to weight gain, cavities, and an increased risk of developing type 2 diabetes. Plus, the rapid energy boost from sugar is often followed by a crash, leaving you feeling more tired than before.
• Dehydration: Energy drinks, particularly those consumed during physical activity, can lead to dehydration due to their diuretic effect. This is especially dangerous for athletes and active students who need to stay hydrated.
• Increased Risk of Addiction: The combination of caffeine and sugar can make energy drinks habit-forming. Students may start relying on them to function, leading to a cycle of overconsumption that’s hard to break.

How Many Energy Drinks Are Safe?

Experts recommend that healthy adults should limit their caffeine intake to no more than 400 mg per day. Following this guidance, the occasional energy drink is ok for healthy adults to enjoy (as long as you skip that morning cup of coffee.)

For teens and young adults, however, the recommended daily limit is much lower—about 100 mg per day, according to the American Academy of Pediatrics (AAP). This means that even one energy drink can easily push students over their daily limit and is not recommended by health experts. Drinking multiple cans per day or mixing energy drinks with alcohol (a common practice at parties) can significantly increase the risk of serious health complications.

Healthier Alternatives for Energy

If you’re looking for a safer and more sustainable way to boost energy levels, there are plenty of alternatives that won’t come with the same risks as energy drinks:

1. Stay Hydrated: Dehydration is a common cause of fatigue. Drinking water throughout the day helps keep your energy levels up naturally.
2. Eat Balanced Meals: Foods rich in protein, healthy fats, and complex carbohydrates provide long-lasting energy. Snack on fruits, nuts, and whole grains for a steady energy source.
3. Exercise: Physical activity increases endorphin levels and improves blood flow, leaving you feeling more energized. Even a short walk between classes can help fight off the mid-day slump.
4. Get Enough Sleep: No energy drink can replace a good night’s sleep. Aim for 7-9 hours of quality sleep per night to avoid the need for artificial energy boosters.
5. Try Natural Caffeine Sources: If you still want a caffeine boost, opt for natural sources like green tea or matcha, which provide a gentler, more sustained energy lift without the crash.
6. Talk To Your Doctor: If you or your child experience unusual fatigue, talk to your doctor. Vitamin deficiencies or other causes could be to blame, which can be corrected with treatments like Vitamin B12 shots (available right here at Urgent Care of Fairhope.)

While energy drinks may seem like an easy fix for tired students, they come with real risks, particularly for teens and young adults. Moderation is key—if you do choose to drink them, stick to one can or less per day and be mindful of the caffeine and sugar content. Better yet, consider switching to healthier energy sources that will help you stay alert and focused without putting your health at risk.

Got questions? Feeling off after too many energy drinks? Stop by Urgent Care of Fairhope six days per week. We’re here to help you stay healthy, energized, and at the top of your game – no extra caffeine (or appointment!) required.