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Energy Drinks: Are They Really as Bad as They Say?

4 September 2025

bebidas energeticas

Miguel Ramirez

Sugar-coated demon or performance ally? Energy drinks carry a reputation for being “bad,” but the reality is more nuanced.


In just a few minutes, I’ll walk you through what the studies say about caffeine, sugar, and additives—when they can help… and when it’s better to leave them on the shelf.

Energy Drinks: Are They Really as Bad as They Say? Myths, Risks, and Truths

Energy drinks have been a hot topic for years. While many see them as a quick source of energy, others warn about their health risks. In this article, we’ll break down what is actually known about them.

energy drinks

What Exactly Are Energy Drinks?

Energy drinks are non-alcoholic, usually carbonated beverages that contain ingredients meant to “stimulate” your nervous system. They’re marketed as the magic fix to beat fatigue, boost performance in training, or sharpen focus when your workload piles up. They promise to give you energy, keep you awake, and even improve your mood.

Why Are Energy Drinks So Popular?

Their popularity comes from the promise of a quick boost in energy and focus, which is especially appealing for people who need to stay awake or perform in demanding activities.

Main Ingredients in Energy Drinks and Their Effects on the Body

Behind that burst of “energy” these drinks claim to provide lies a mix of ingredients that act directly on your body and brain. Some are familiar—like caffeine or sugar—while others may not be as well known, such as taurine or ginseng. But do you really know what effects they have and why you should pay attention to them? Let’s take a closer look at each one, their role, and how they can impact your health and performance.

Caffeine: The Star Stimulant

Caffeine is the main ingredient in most energy drinks. It’s a central nervous system stimulant that can help you feel more awake and focused. However, excessive consumption can have negative health effects.

For most people, consuming up to 400 mg of caffeine per day is not harmful. This is roughly equivalent to four cups of coffee. Energy drinks, however, can contain varying amounts of caffeine, and sometimes the labels don’t specify the exact quantity.

For athletes, caffeine has been shown to enhance physical performance in endurance sports or high-intensity efforts—especially when dosed properly (for example, between 3 and 6 mg per kg of body weight). But combining it with energy drinks can be a double-edged sword. The problem isn’t just the caffeine, but the cocktail of ingredients that come with it, such as sugars or additives, which may disrupt digestion, increase the risk of dehydration, or affect post-training recovery and sleep quality.

energy drinks

Sugar: High Doses That Affect Your Metabolism

Another main ingredient in many energy drinks is sugar. And we’re not talking about just a teaspoon. Some cans can contain between 25 and 35 grams of sugar per serving, which easily exceeds the daily amount recommended by the WHO—less than 25 g per day for healthy adults to support metabolic health and prevent disease.

Sugar is used in these drinks to add flavor and provide quick energy, which might seem useful before an intense training session. But the reality is that not everything that goes up comes down smoothly: that energy spike is usually followed by a crash (the famous “blood sugar rollercoaster”) that can leave you more tired, hungrier, or craving more sugar.

While in certain specific situations (such as long-duration events) sugar can help spare glycogen, using energy drinks as a regular source of energy is far from ideal. It’s better to rely on controlled sources tailored to the training goal, like isotonic drinks formulated specifically for sports, or well-designed homemade snacks. If sugar is used, it should be at the right time, in the right dose, and as part of a well-planned nutritional strategy.

Taurine, Ginseng, and Other Common Additives

Energy drinks often contain a long list of ingredients with unfamiliar names. Some of the most common are taurine, ginseng, guarana, and carnitine. Sounds like pure chemistry, right? Let’s break it down:

  • Taurine: An amino acid that the body naturally produces. It’s said to support muscle function and the nervous system, but there’s not enough evidence to confirm real benefits when added in high doses to energy drinks.
  • Ginseng: A plant used in traditional medicine, often linked to stimulating or “energizing” effects. Still, its effects aren’t as immediate as people believe and can vary widely from person to person.
  • Guarana: A seed rich in caffeine, often added to further boost the stimulant effect—though labels don’t always clearly state how much it contributes.
  • L-carnitine: A compound involved in fat metabolism. Despite being marketed as a “fat burner,” its real impact on the body is minimal unless paired with proper training and nutrition.

Potential Benefits of Energy Drinks (When Used with Caution)

Temporary Increase in Alertness and Focus

This is mainly due to caffeine, which blocks adenosine (a substance that makes us feel sleepy) and stimulates the central nervous system.

In healthy individuals, moderate doses of caffeine (between 75 and 200 mg) have been shown to improve reaction time, focus, and the ability to perform cognitive tasks under pressure or fatigue. This can be useful in specific situations, such as:

  • Exams or long workdays
  • Night shifts
  • Long trips where staying alert is essential

Enhanced Physical Performance in Certain Contexts

In sports, caffeine has also been proven to act as an ergogenic aid—in other words, it can improve physical performance when used strategically.

Numerous studies support that caffeine doses between 3 and 6 mg per kg of body weight can:

  • Delay muscle fatigue
  • Increase exercise capacity
  • Improve performance in endurance sports
  • Enhance muscle contraction and explosive strength

However, not all energy drinks are designed with sports in mind: many contain too much sugar, unnecessary ingredients, or unclear amounts of caffeine.

That’s why, in athletic contexts, it’s better to choose specific supplements—like caffeine capsules or gels—which allow you to better control the dose without adding ingredients that don’t contribute anything, or that could even negatively affect performance (such as carbonation or excess sugar).

Energy Drinks and Sports

Real Risks of Frequent Energy Drink Consumption

Frequent or high intake can cause negative effects, both physically and mentally—especially if you already have certain health conditions or combine them with other substances (such as alcohol or medication).

Cardiovascular Problems and Elevated Blood Pressure

Energy drinks, in addition to their high caffeine content, also contain other stimulants. These substances put the body into “alert mode,” as if you were stressed or running a race.

When caffeine intake exceeds 400 mg per day, symptoms such as palpitations, tremors, restlessness, or digestive discomfort may appear. If this happens repeatedly, it increases the risk of tachycardia, hypertension, or arrhythmias—particularly if there are pre-existing cardiovascular issues or if they are combined with alcohol or intense exercise.


Sleep Disorders and Anxiety

Caffeine can stay in the body for 6 to 8 hours, and if consumed in the afternoon or evening, it directly interferes with sleep—even if you “don’t notice it.”

In the long term, these effects can impact your performance, muscle recovery, and even your mood.

Risk of Caffeine Dependence

Caffeine is a psychoactive substance, meaning it acts directly on your brain. And yes, it can lead to dependence. The more you consume, the more your body adapts, and the more you need to feel the same effect.

When quitting suddenly, some people experience withdrawal symptoms such as headaches, extreme fatigue, irritability, or reduced concentration.

It’s not uncommon to hear someone say: “I can’t perform without my energy drink.” That’s already a clear sign of dependence.


Weight Gain and Metabolic Issues from Excess Sugar

Most energy drinks contain between 25 and 30 g of sugar per can (the equivalent of 6–7 teaspoons). Such high and frequent intake can promote:

  • Increased body fat
  • Insulin resistance
  • Higher risk of type 2 diabetes
  • Energy spikes followed by “crashes”

Moreover, when combined with a sedentary lifestyle or an unbalanced diet, these drinks can sabotage your health or body composition goals—even if you train regularly.

Are They Worse Than Coffee or Other Caffeinated Drinks?

Both coffee and energy drinks contain caffeine, but they’re not the same. Energy drinks usually have higher amounts of caffeine, along with sugar and other stimulants like taurine or guarana, which can amplify their effects.

While coffee is typically consumed slowly, energy drinks are often drunk quickly and in larger quantities, leading to stronger spikes of nervousness, palpitations, or insomnia. On top of that, many people aren’t fully aware of how much caffeine they’re actually consuming in a day.

That’s why, although coffee is also a stimulant, energy drinks can be more aggressive on the body when overused.

Are There Healthy Alternatives to Energy Drinks?

Yes, there are other ways to get an extra boost of energy or focus that may be better suited to certain people or times of day. More natural, safe, and sustainable options can help you stay active without relying on commercial products. Here are some alternatives:

Natural Stimulating Infusions

Green tea, yerba mate, or black tea are examples of infusions that naturally contain caffeine, but in more moderate doses. They also often include compounds like antioxidants or L-theanine (in the case of green tea), which can improve concentration in a more gradual and sustained way.

Sugar-Free Energy Snacks and Homemade Drinks

Another option is to turn to food combinations that naturally provide energy. For example:

  • Fruit with nuts or yogurt
  • Homemade smoothies with banana, plant-based milk, raw cocoa, and seeds
  • Homemade oat and date bars

These options provide carbohydrates, healthy fats, and micronutrients, and can be useful before training sessions or on days with higher physical or mental demands.

Better Sleep and Proper Nutrition as the Foundation of Performance

It’s important to remember that the foundation for maintaining good energy levels day to day is: getting enough sleep, eating and drinking adequately, and managing training loads.

When that foundation is solid, your body responds better to training, studying, and daily challenges. And if you ever need an extra boost, it should be just that—an extra, not the norm.

Can They Be Consumed Occasionally Without a Problem?

Yes, having an energy drink once in a while doesn’t have to be harmful if you’re generally healthy. Occasional use in very specific moments can be useful for increasing focus or staying awake, as long as the amount isn’t excessive.

energy drink

Situations like a demanding match, an intense workday, or a long trip could justify occasional use. The key is to be aware of how much caffeine they provide and avoid stacking it with other sources like coffee or tea on the same day.

Conclusion: Energy Drinks. Absolute Evil or Just Misused?

As with many things in nutrition, energy drinks are neither inherently good nor bad—it all depends on how, when, and why they’re consumed.

They can have useful effects in specific moments, such as improving focus or boosting performance on occasion, but they are not designed to be a daily source of energy. When consumed without control, in large amounts, or as a way to “cover up” lack of sleep or poor nutrition, that’s when problems begin.

That’s why, rather than banning them or labeling them as dangerous, the key is to understand their effects, know their limits, and always prioritize the habits that truly sustain your energy and performance in the long term.

References

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Energy Drinks: Are They Really as Bad as They Say?

Sugar-coated demon or performance ally? Energy drinks carry a reputation for being “bad,” but the reality is more nuanced.

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