By: Adebowale Bello, Freelance Health Writer. With medical review and editorial support by the Datelinehealth Africa Team
Top view of cold cans of energy drinks
As humans, it's normal to feel down or tired occasionally, especially when you've been involved in a strenuous activity and if you've still got numerous tasks ahead, you might be wondering where the extra energy would come from.
At that point, an energy drink looks like a lifesaver and you may think, “This is what I need”. However, regular consumption of energy drinks may have harmful effects on the body, according to research.
If you consume energy drinks regularly, you're not alone as statistics have shown that 69% of Americans consume at least one energy drink per week. For context, that's about 7 out of every ten persons.
Whether undergraduates, young adults, military personnel or sports icons, one thing is certain, we have an energy drink problem on our hands.
Due to the popular demand, the energy drink market is extremely lucrative and several brands like Red Bull, The Coca-Cola Company and PepsiCo generate significant revenue through the production of popular energy drinks. Some common brands worldwide and in Nigeria specifically include Red Bull, Fearless Energy Drink, Bullet, Monster, Power Horse, Amber, Maca Energy Drink and Predator.
Unsurprisingly, the teeming youthful population in Africa makes energy drinks the fastest-growing soft drink on the African continent. However, the widespread consumption of energy drinks does not mean that they are without risks and this article comprehensively discusses the following:
Energy drinks are beverages that contain stimulants that provide energy either in the form of physical or mental stimulation. The main constituent in energy drinks is caffeine, which provides the mental or physical alertness that the drink gives. The other ingredients in energy drinks have not been scientifically proven to benefit the body.
Energy drinks first appeared on the global scene in 1949 and since then, thousands of different brands have emerged as the worldwide market expands.
There are two types of energy drinks;
Although non-alcoholic energy drinks don't contain alcohol, they contain caffeine in high quantities and they come in a variety of flavours such as fruit punch, berry or tropical. These flavours conceal the caffeine taste, making it more appealing to consumers.
On the other hand, alcoholic energy drinks contain alcohol alongside other ingredients found in non-alcoholic energy drinks. They offer the dual immersive experience of stimulating and intoxicating consumers. However, this may lead to increased alcohol consumption and intoxication.
In recent years, there has been an increase in energy drink consumption, especially among young adult males. Due to the hustle and bustle of everyday life, it's no surprise that many people are stressed and tired but rather than improving their well-being through adequate rest, good meals and exercise, they prefer an easily accessible source of energy that can be quickly consumed.
A small sample 2022 survey in Ogun state, Nigeria, showed that adolescents consumed energy drinks for several reasons, like, to aid them in their studies, to quench their thirst, to enhance their performance, to increase their alertness and in some cases, due to hunger.
7 out of 10 of the respondents always felt the urge to consume an energy drink while 1 in 5 consumed three energy drinks daily.
Energy drink companies use clever advertising strategies such as vibrant colours and packaging to appeal to their youthful audience. They increase brand awareness by organising local events and festivals, providing incentives for referrals and collaborating with influencers to leverage their audience. All of these tend to establish energy drink brands and make them extremely popular with their target audience.
Another reason why energy drinks are so common is because they are associated with having a good time, especially at parties, outdoor events and recreational activities. This further explains their easy availability in retail and supermarkets as they are the go-to drinks.
Caffeine is the main constituent of energy drinks, however, there are several other ingredients in most of the popular energy drinks in the market, and they are listed below:
Although Guarana contains caffeine, it is still added to energy drinks already containing caffeine which increases the amount of caffeine present in each can.
Some of the B vitamins added to energy drinks include vitamins B3, B6 and B12. Although these vitamins are essential, excess consumption of them could lead to skin rashes, digestive issues and insomnia. (3)
Glucuronolactone is often included in energy drinks and dietary supplements for its potential performance-enhancing effects. It is believed to promote mental alertness, reduce fatigue and improve physical endurance, although scientific evidence supporting these claims is limited. (1)
Excessive sugar intake can contribute to various health issues, including weight gain, tooth decay and an increased risk of chronic diseases such as diabetes and heart disease.
Some less commonly used ingredients in energy drinks include;
It is also believed to enhance brain function, improve concentration and reduce fatigue. (1)
“Performance enhancing, energy strengthening and mentally stimulating “ are some of the appealing words used to describe energy drinks, therefore encouraging their massive consumption. However, energy drinks are laced with potential dangers for you and ignorance about these dangers has led to overconsumption of these drinks.
Health risks of energy drinks consumption are numerous and they can be classified into physical or mental/behavioural health risks.
Energy drinks contain excess sugar which can be detrimental to your teeth and the more energy drinks you consume, the higher the chances are of your teeth decaying due to the presence of bacteria acting on the sugar remnants.
The acidic nature of energy drinks also makes them highly corrosive, thereby weakening your teeth and forming cavities which are holes on your teeth surface. (4)
Though there is little evidence to show that energy drinks can cause digestive disturbances, a recent study examined a female who consumed high amounts of energy drinks and was diagnosed with severe gastrointestinal conditions that damaged the lining of her stomach. Another study showed that the major digestive issues include nausea, vomiting and diarrhoea.
The presence of caffeine in energy drinks has been linked to an increase in blood pressure and irregular heartbeats. The combination of the numerous ingredients has the potential to place further stress on the heart. (5)
Individuals who use medication for heart-related conditions may be at a higher risk if they also consume energy drinks.
Ana Reisdorf MS, RD of The Food Trends, a registered dietitian, explains “Energy drinks can interact with medications that stimulate the nervous system or affect blood pressure and heart rate. These interactions can increase side effects or lower the effectiveness of medications.”
Once again, the presence of caffeine in energy drinks increases the rate at which you excrete urine, and this increased loss of water from the body can leave you feeling dehydrated especially if the environment in which you live is hot.
Dehydration may lead to an increase in your body temperature and heart rate as your body tries to compensate for the loss of nutrients. (6)
Mental / Behavioural Health Risks of Energy Drinks
Energy drinks have been associated with some positive mental effects such as improved mood yet studies still show that these positive effects are dependent on the quantity of energy drinks consumed.
One study which examined 12 volunteers showed that at 250 mg, these volunteers experienced effects such as happiness, peacefulness and pleasantness, however, on increasing the dosage to 500 mg, the effects experienced were irritability, nervousness and restlessness
A peer-reviewed study analyzed numerous studies which showed that stress is more pronounced in individuals who consume more than one energy drink a week compared to those who consume less than one a week. These individuals who felt stress also had difficulty sleeping.
Findings also showed that undesirable mental health effects like anxiety and depression could be linked to excessive consumption of energy drinks.
Healthy Alternatives to Energy Drinks
There are some healthy drinks which you can consume that provide hydration, nutrients and a natural boost of energy without the potentially harmful ingredients found in commercial energy drinks.
Ana recommends limiting the consumption of energy drinks to avoid exceeding daily recommended caffeine intake, and choosing and consuming healthier alternatives well before bedtime to avoid sleep issues.
Here are some healthy alternatives to energy drinks for your consideration;
1. Water: Water is the ultimate hydrating liquid and staying adequately hydrated is crucial for maintaining proper bodily functions. Drinking water throughout the day helps replenish fluids lost through sweat, urine and respiration, thereby keeping you hydrated and energized.
2. Hibiscus Tea (Zobo): Hibiscus tea, also known as Zobo in Nigeria and other parts of West Africa, is made from dried hibiscus flowers steeped in hot water. It is rich in antioxidants, vitamins and minerals and is known for its refreshing taste and vibrant red colour. Hibiscus tea is often sweetened with natural sweeteners like honey or fruit juice and can be enjoyed hot or cold.
3. Moringa Leaf Tea: Moringa leaf tea is made from the leaves of the Moringa tree, which is native to Africa and other tropical regions. It contains essential vitamins and is often brewed as a mild and earthy-tasting tea, offering a natural source of energy and vitality.
4. Palm Wine: Palm wine is a traditional alcoholic beverage in Nigeria especially. It is obtained from the sap of palm trees. Although it contains low alcohol content compared to spirits and beer, it is often enjoyed for its refreshing taste and social significance. Its consumption as a healthy alternative to energy drinks can be considered controversial though.
5. Coconut Water: Coconut water is the clear liquid found inside young green coconuts, known for its hydrating properties and electrolyte content. It is a natural source of potassium, magnesium and other minerals, making it an excellent alternative to sugary sports drinks for replenishing fluids and restoring energy levels.
6. Tea: Most common teas contain antioxidants, vitamins and minerals that support overall health and well-being. Herbal teas such as peppermint or ginger are caffeine-free options that can help promote relaxation and digestive health.
How do energy drinks compare to tea?
“Energy drinks typically contain more caffeine and sugar compared to tea. This means energy drinks may make you feel more alert or even jittery. Due to the sugar and high caffeine content, energy drinks can cause quicker spikes in energy followed by crashes,” explains Ana.
7. Fruit juice: This is made by extracting the juice from fresh fruits. It contains natural sugars, primarily fructose, which provide a quick source of energy without the added sugars and artificial sweeteners found in many energy drinks.
Many fruits are rich in antioxidants, such as vitamin C, flavonoids and polyphenols, which help protect cells from damage caused by free radicals and oxidative stress. Consuming antioxidant-rich fruit juice may help reduce inflammation, support immune function and improve your overall well-being.
The consumption of energy drinks poses significant risks to the health and well-being of people globally, including in Africa. Despite their widespread popularity, these drinks contain high levels of caffeine, sugar and other stimulants that can have adverse effects on the body.
This is a cause for public health concern among Africans, especially young adults and adolescents who are frequent consumers of these drinks, hence, the need to be aware of the potential health risks associated with energy drinks.
1. Can energy drinks help with weight loss?
Answer: While energy drinks may temporarily increase metabolism and provide a quick burst of energy, they are often high in sugar and calories which can contribute to weight gain if consumed in excess.
2. Are energy drinks safe for children and adolescents?
Answer: Energy drinks are not recommended for children and adolescents because their developing bodies are more sensitive to the effects of caffeine and other stimulants. As a parent, encourage your child to consume alternatives like water, Zobo and natural fruit juice.
3. Can mixing energy drinks with alcohol be dangerous?
Answer: Yes, mixing energy drinks with alcohol can be dangerous and increase the risk of harmful effects.
4. Are there any long-term health effects of regular energy drink consumption?
Answer: Long-term consumption of energy drinks has been associated with several health risks including obesity, type 2 diabetes, heart problems, and dental issues. Excessive caffeine intake can also lead to tolerance, dependence and withdrawal symptoms which makes it challenging to cut back on energy drink consumption over time.
5. Can I take energy drinks with my medicine?
Answer: You must double-check with your doctor regarding this because the ingredients in energy drinks such as caffeine can interact with your medication and render it ineffective.
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2. Schaffer S, Kim HW. Effects and Mechanisms of Taurine as a Therapeutic Agent. Biomol Ther (Seoul). 2018 May 1;26(3):225-241. doi: 10.4062/biomolther.2017.251. PMID: 29631391; PMCID: PMC5933890. Accessed April 6, 2024
3. Jagim AR, Harty PS, Barakat AR, Erickson JL, Carvalho V, Khurelbaatar C, Camic CL, Kerksick CM. Prevalence and Amounts of Common Ingredients Found in Energy Drinks and Shots. Nutrients. 2022 Jan 13;14(2):314. doi: 10.3390/nu14020314. PMID: 35057494; PMCID: PMC8780606. Accessed April 6, 2024
4. Silva JG, Martins JP, de Sousa EB, Fernandes NL, Meira IA, Sampaio FC, de Oliveira AF, Pereira AM. Influence of energy drinks on enamel erosion: In vitro study using different assessment techniques. J Clin Exp Dent. 2021 Nov 1;13(11):e1076-e1082. doi: 10.4317/jced.57788. PMID: 34824692; PMCID: PMC8601704. Accessed April 8, 2024
5. Wassef B, Kohansieh M, Makaryus AN. Effects of energy drinks on the cardiovascular system. World J Cardiol. 2017 Nov 26;9(11):796-806. doi: 10.4330/wjc.v9.i11.796. PMID: 29225735; PMCID: PMC5714807. Accessed April 8, 2024
6. Alsunni AA. Energy Drink Consumption: Beneficial and Adverse Health Effects. Int J Health Sci (Qassim). 2015 Oct;9(4):468-74. PMID: 26715927; PMCID: PMC4682602. Accessed April 8, 2024
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