Recently energy drinks have become increasingly popular and have become an integral part of people's lives. Energy drinks have gained the greatest popularity among students, teenagers and people with night or irregular work schedules. However, along with the growth of popularity concern about people's health is also growing.
What is an energy drink?
Energy drinks are non-alcoholic or low-alcohol drinks that contain substances that stimulate the central nervous system and whose main purpose is to temporarily increase tone, endurance and attention.
The main components of energy drinks are:
1. Caffeine - the main stimulant; one can contains from 30 to 300 mg;
2. Taurine - an amino acid that is involved in the nervous system and metabolism.
3. Guarana, ginseng, mate - substances that stimulate the central nervous system and enhance the effect of caffeine;
4. L-carnitine, glucuronolactone - substances that are claimed to reduce fatigue;
5. Sugar or sweeteners - a source of quick energy;
6. B vitamins - support energy metabolism inside cells.
So, having analyzed the main components of energy drinks, we can draw conclusions about the mechanism of their action. The effect of consumption occurs within 15-30 minutes after drinking such a drink. Caffeine, synergistically with other stimulants and sugar, enters the bloodstream, activating the nervous system, as a result of which a person feels a surge of energy, improves well-being, increases concentration and attention. At the same time, a person may also experience increased heartbeat and blood pressure.
However, this "rush" of energy will be felt by a person for only 2-3 hours, then the "rollback" phase begins. After the end of the energy drink, a person will begin to feel drowsiness, irritability, loss of concentration and efficiency.
Therefore, speaking of energy drinks, it is necessary to talk about their positive and negative qualities.
The positive qualities include:
1. Rapid increase in vigor and attention;
2. Temporary increase in efficiency;
3. Improved endurance;
4. Accessibility and convenience;
5. Psychosomatic "placebo" effect.
The psychosomatic "placebo" effect is the effect of vigor that occurs in some people from the very fact of taking energy drinks.
The disadvantages of energy drinks are:
1. Short and sharp drop in energy;
2. Overload of the cardiovascular system - increased blood pressure, pulse, possibility of arrhythmia;
3. Sleep disturbance - caffeine overdose can prevent falling asleep even 6-8 hours after consumption;
4. Risk of addiction - due to regular use of energy drinks, the risk of the body getting used to receiving a constant additional dose of doping increases.
5. Emotional instability - anxiety, irritability and constant mood swings are possible;
6. High sugar content - one can contain up to 50-60g of sugar, which will contribute to the development of obesity and caries;
7. Dehydration - caffeine has a diuretic effect.
8. Dangerous combination with alcohol - masks intoxication and increases the risk of intoxication.
Based on the information provided above, we can draw conclusions about the effects of energy drinks on the human body.
1. Cardiovascular system – caffeine and other stimulants increase blood pressure, increase heartbeat. Regular consumption increases the risk of hypertension, tachycardia and arrhythmia.
2. Nervous system – energy drinks stimulate the central nervous system, so their frequent consumption causes exhaustion of the nervous system, anxiety, insomnia and decreased concentration.
3. Digestive system – increase acidity, irritate the mucous membrane, increase the risk of heartburn.
4. Liver and kidneys – due to the large number of synthetic substances that the body is forced to digest, an additional load is created;
5. Dehydration – occurs due to the diuretic effect of caffeine.
According to WHO, adolescents, who often have absolutely no control over their consumption of such drinks and who consume energy drinks more than three times a week, have a several times higher risk of anxiety disorders and sleep problems. The combination of energy drinks with alcohol is especially dangerous as it masks inebriation and can lead to intoxication.
Experts believe that a safe dose of caffeine for an adult is up to 400 mg per day (approximately 1-2 cans of energy drinks) and recommend:
1. Do not consume energy drinks more than 1-2 times a week;
2. Do not drink them on an empty stomach;
3. Do not combine with medications and alcohol;
4. Avoid drinking in the evening;
5. People with chronic diseases should completely abandon the consumption of such drinks.
There are healthy alternatives to energy drinks:
1. Full sleep - at least 7-8 hours a day;
2. Balanced diet with a sufficient amount of all macronutrients;
3. Regular physical activity;
4. Walks in the fresh air;
5. Contrast shower;
6. Natural drinks – green tea, cocoa, smoothies, water with lemon.
After all, energy drinks are not “evil” if consumed when absolutely necessary in normal dosage and with a healthy lifestyle. The main thing to remember is that energy drinks are not energy in a can, they are just doping that creates the illusion of vigor for a short period of time and often has a psychosomatic basis.
References
1. Bunch K.T., Peterson M.B., Smith M.B., Bunch T.J. An Overview of the Risks of Contemporary Energy Drink Consumption and Their Active Ingredients on Cardiovascular Events // Current Cardiovascular Risk Reports. – 2023. – Т. 17. – С. 39–48.
2. Richards G., Smith A.P. A review of energy drinks and mental health, with a focus on stress, anxiety, and depression // Journal of Caffeine Research. – 2016. – Т. 6. – С. 49–63.
3. MIHAIESCU, T., DIMITRIU, D., IANCU, G. (2024). Caffeine and Taurine from Energy Drinks—A Review. Cosmetics, 11(1), 12.
4. COSTANTINO, A., FERRANTE, L., FERRI, C. et al. (2023). The Dark Side of Energy Drinks: A Comprehensive Review of their Impact on the Human Body. Toxics, 11(9), 767.
5. DOBREK, Ł., GÓRNIAK, A., GŁĄB, A. (2025). The Review on Adverse Effects of Energy Drinks and Their Components. Nutrients, 17(15), 2435.
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