Energy drinks are designed to boost mental and physical alertness, but they often contain high levels of caffeine, sugar, and other stimulants. Occasional consumption might be safe for most adults, but making it a daily habit could lead to unwanted side effects.
The amount of caffeine in energy drinks varies widely depending on the brand—they can range from 41-246 milligrams of caffeine in a 12-ounce can.
Though caffeine’s effect on circadian rhythm is debated, experts generally agree that caffeine can lead to issues with sleep.
One 2024 study found young adults who had an energy drink every day were more likely to take longer to fall asleep, wake up in the middle of the night, and sleep for shorter amounts of time overall. Another study found young women were more likely to report insomnia and daytime tiredness if they had at least one energy drink per week.
This poor sleep could have other consequences, too. Research suggests men who have energy drinks every day also have poorer mental health and more negative moods, both of which are often related to disrupted sleep. Bad sleep is also linked to a higher risk of impaired immune function and chronic diseases such as obesity, heart disease, and diabetes.
Drinking energy drinks can temporarily raise both systolic blood pressure (the top reading) and diastolic blood pressure (the bottom reading). It can also cause the heart to beat faster.
Increases in heart rate or blood pressure are primarily caused by the high levels of caffeine or other stimulants in energy drinks.
The effect is temporary—some research suggests caffeine-induced blood pressure changes last up to two hours. Still, frequent spikes in blood pressure and heart rate can put strain on the cardiovascular system, which may be a concern for people already at risk of heart disease or hypertension.
People who regularly drink energy drinks often report a number of unpleasant physical symptoms—one review of multiple studies found 21% of adults have heart palpitations (rapid or skipped heartbeats) after drinking energy drinks. Around 30% of adults report jitters or shaking hands.
Caffeine and other stimulants can activate your nervous system, which can make you feel shaky or wired. When you’re exposed to them frequently, those sensations may become more noticeable or happen more often.
Beyond physical symptoms, research suggests that frequent energy drink use may be linked to poorer overall quality of life, greater psychological distress, and increased stress or anxiety.
These studies are observational, meaning they don’t prove that energy drinks are the cause of these mental health concerns. However, research suggests that consuming energy drinks regularly may influence mood and well-being, especially in young adults.
In addition to caffeine, many energy drinks contain added sugars and stimulants that could affect your health.
Added sugars in energy drinks may spike your blood sugar, leading to a crash that could make you feel even more tired than before. Consuming sugar-sweetened beverages like energy drinks regularly could also raise your risk of type 2 diabetes, heart disease, or other metabolic health concerns.
Energy drinks also include extra vitamins or naturally-occurring stimulants such as guarana, taurine, or L-carnitine. In combination, these stimulants can intensify nervous system activation and have been linked to jitters, gastrointestinal changes, migraines, and other side effects.
Energy drinks can be a convenient way to boost your energy, but they may not always be the healthiest option (particularly if you’re drinking them often). If energy drinks are a staple in your weekly or daily routine, here’s what to consider:
- Keep track of your daily caffeine intake: Add up all the energy drinks, coffee, tea, pre-workout powders, and supplements you take every day to make sure you aren’t overdoing it on caffeine. For most adults, it’s safe to consume up to 400 milligrams of caffeine per day.
- Pay attention to how you’re feeling: Look for any patterns of how energy drinks may be affecting your sleep, mood, anxiety levels, or heart rate.
- Skip if you have symptoms or risk factors: If you have existing high blood pressure, heart issues, anxiety, or trouble sleeping, it may be best to avoid energy drinks, as they can exacerbate these issues. However, a healthcare provider can help you decide what’s safe.
