Are Energy Drinks Safe to Consume Before Exercise?

July 23, 2024

A smiling man holding an energy drink while sitting at health club

Many athletes – young and old – use energy drinks before practices, games and workouts, hoping it will boost their endurance. But energy drinks can have side effects that negatively affect athletic performance and health.

“When consumed 10-60 minutes before activity, energy drinks can boost some aspects of athletic performance,” says University Hospitals clinical dietitian and certified diabetes educator Elizabeth Traxler, MS, RDN, LD, CDCES. “However, depending on the person and the ingredients in the beverage, mild to serious side effects and health risks such as toxicity and cardiovascular problems are possible.”

How Energy Drinks Affect the Body

Energy drinks can improve concentration, alertness, endurance and short-burst activity performance. Most studies attribute these benefits to the caffeine in energy drinks. Here are some of the most common ingredients found in sports drinks.

Caffeine can have a slight benefit on athletic performance when consumed at certain doses about 60 minutes before exercise. It can increase strength, endurance and speed. Cardiac symptoms can occur with higher caffeine intakes, including rapid heart rate, increased blood pressure, anxiety and insomnia.

Electrolytes like sodium, potassium, magnesium and calcium are included in sports drinks to hydrate the body, replenish lost salts during sweating and support the chemical process for muscle contraction.

Sugar provides energy for high intensity physical activity over extended periods of time. Sugar content of 6-8 percent can sustain energy stores longer, reduce muscle damage and improve physical adaptations to exercise. Many energy drinks contain 14 percent sugar content, contributing to excess sugar intake.

B vitamins are essential in energy metabolism, nerve function and cell formation. But little research shows they have a positive effect on athletic performance, and exceeding the recommended daily allowances (RDA) can result in liver toxicity.

Ginseng is an herbal extract used in Chinese medicine for physical stamina, immunity, concentration, mood and more. Research to support these claims is limited, but ginseng may reduce fatigue at certain doses.

Taurine is a natural amino acid that aids in energy production, nerve function and hydration. While certain levels of taurine may improve endurance and reduce the cardiovascular side effects of caffeine, taurine dosages are not usually listed, making its benefit uncertain.

Carnitine is an amino acid that plays a part in energy production from fat cells. However, the small amount included in energy drinks doesn’t appear to affect athletic performance.

Energy Drink Side Effects and Health Risks

Traxler says it’s important to note that energy drinks have been shown to interfere with stability in sports that require precision in aim. Changes in mood, sleep disturbances, restlessness and gastrointestinal symptoms are common side effects from energy drinks. More serious concerns include high blood pressure and rapid or irregular heart rate due to large doses of the ingredients – mostly caffeine – consumed together in the drink.

Here are other reasons to take caution.

Pregnant and Breastfeeding Women. Energy drinks are not recommended for pregnant women or those trying to get pregnant and those breastfeeding.

Chronic Diseases. Individuals with diseases such as diabetes, heart, liver, kidney or neurological diseases should ask a healthcare provider about using energy drinks, especially when taking medications that could interact with the ingredients in the drink.

Supplements. Consider your current diet and supplement use before adding energy drinks that might cause excess intake and negative effects. For example, if you get caffeine from coffee or soda or take B vitamin supplements, adding energy drinks could increase the risk of adverse events.

Alcohol. Drinking alcohol with energy drinks is strongly discouraged. Energy drinks can hide signs of intoxication and lead to excessive alcohol consumption. The FDA ruled that beverages of this type can no longer be sold.

Children and Energy Drinks

Children are most impacted by the side effects of energy drinks. No amount of caffeine is considered safe for children younger than 12. Teenagers should limit caffeine to less than 100 milligrams per day to reduce any harmful effects on cardiovascular function and brain development. Many energy drinks exceed this amount and, even if it’s in the acceptable range, the absorption rate from energy drinks is often faster than coffee. The sugar content is another concern. The average energy drink content contains 50 grams of sugar, which is nearly double the amount a child should consume in an entire day. Regular consumption of energy drinks should be avoided, as it may contribute to the development of obesity and other chronic diseases.

“Energy drink use is like any other supplement taken to aid your health, wellness and athletic performance. Know what’s in the drink and if it’s appropriate for your needs and health before you drink it,” says Traxler.