What Effect Do Energy Drinks Have on the Body? | Hardworkout Magazine
Key takeaways
- Sales of energy drinks in Norway rose from 17 million litres in 2014 to over 60 million litres in 2022, with sugar-free variants growing 31.9% from 2021 to 2022.
- A single can of energy drink typically contains between 80 and 180 mg of caffeine, and some cans contain as much as 300 mg – the equivalent of several cups of strong black coffee.
- Total caffeine intake from all sources, including coffee, tea and caffeinated soda, should be kept below 400 mg a day, which in practice means a maximum of one energy drink.
- People with high blood pressure, heart conditions or mental health disorders should avoid energy drinks altogether.
- Caffeine consumed after 3 PM can disturb sleep quality, so energy drinks are best avoided later in the day.
How much have energy drink sales grown in Norway?
The sale of energy drinks in Norway has exploded over the last 10 years. In 2014, 17 million liters were sold, while in 2022 the number was over 60 million. It is especially the sales of sugar-free variants that have increased, with a growth of 31.9% from 2021 to 2022.
Energy drinks like Red Bull, Monster, NOCCO, and Rockstar have taken over the beverage shelves in stores and have especially become a regular part of everyday life among youth. The energy drinks promise better focus and more energy, but what actually happens in the body when you drink them?
What do energy drinks really contain?
Energy drinks mostly contain a mix of caffeine, taurine, guarana, B vitamins, and sometimes herbs.
Some types also contain sugar, which can provide a quick energy boost.
Caffeine provides the stimulating effect – making you more awake, improving concentration, and giving a quick energy boost.
B vitamins help support the body's natural energy production, but are usually unnecessary for most as we get plenty of B vitamins through our diet.
Taurine and Guarana are often mentioned as performance-enhancing ingredients, but what are they really?
The Amino Acid Taurine
Taurine is an amino acid that is naturally found in the body and plays a role in several physiological processes such as fluid balance, antioxidant defense, and nerve impulses.
A [review study from 2024](https://www.researchgate.net/publication/383141334TheacuteeffectsofenergydrinkwithtaurineonrestingbloodpressureinhealthyyoungadultsAsystematicreviewwithmeta-analysis) found that taurine in energy drinks may help improve endurance and recovery, especially when combined with caffeine and sugar.
Most studies investigate the effect of taurine in combination with other ingredients, such as caffeine, making it challenging to isolate taurine's specific effects.
Guarana – A Natural Source of Caffeine
Guarana is a plant from the Amazon that naturally contains caffeine, often more than what is found in coffee beans.
It is used in energy drinks to provide better cognitive function and to increase energy levels.
A [study](https://www.researchgate.net/publication/363939077AmazonGuaranaPaulliniaCupanaVarSorbilisEffectofConsumptiononPhysicalPerformance-ANarrativeReviewDAURIMARPINHEIROLEAO2OZANILDOVILACADONASCIMENTO3VINICIUSCAVALCANTI4) published in 2023 showed that guarana can improve cognitive performance, including reaction time and alertness, in young adults.
Guarana also contains tannins and flavonoids, which may have antioxidant effects. However, it is not established how much these affect the body when consumed through energy drinks.
How much caffeine is in one can of energy drink?
An energy drink is typically between 250-500 ml and contains 80-180 mg per can; some cans may also contain as much as 300 mg, which is equivalent to several cups of strong, black coffee at once.
Energy drinks are often consumed more quickly and in larger quantities than coffee, and can provide a more intense and sudden caffeine effect compared to coffee.
The effect of energy drinks depends on the amount consumed.
With a moderate intake (1 can of 250-330 ml):
- Increased concentration and alertness: Due to caffeine's stimulation of the central nervous system.
- Increased heart rate and blood pressure: This effect can be felt after 30-60 minutes.
- Quick and short-term energy boost: Both sugar and caffeine provide quick energy, but can also be followed by an energy crash.
With a high intake (multiple cans every day):
- Restlessness and sleep problems: As large amounts of caffeine can increase anxiety and disrupt sleep.
- Heart problems: [Studies](https://www.sciencedaily.com/releases/2019/05/190529084823.htm) have shown that high intakes of energy drinks increase the risk of arrhythmias and high blood pressure.
- Increased tolerance and dependence: The body becomes accustomed to the amount of caffeine, which will eventually require higher doses to achieve the same effect.
Benefits of Moderate and Cautious Use of Energy Drinks
Increased Energy and Focus – Can provide a little extra energy for workouts or in other situations where increased alertness and concentration are needed.
Better Physical Performance – Some [studies](https://pubmed.ncbi.nlm.nih.gov/29876876/) suggest that moderate caffeine intake can improve endurance.
Available and Convenient – A quick way to boost energy levels. Energy drinks are also available in a wide variety everywhere.
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Health Risks and Disadvantages of High Consumption
Mental Health Effects – High intake can worsen depression and anxiety.
Cardiovascular Diseases – High consumption is associated with an increased risk of heart problems.