Energy drinks promise an instant boost of energy and focus, but what actually happens to your body when you drink them? Since they are packed with caffeine, sugar and other stimulants, they do provide a short burst of alertness, but there are also downsided that many people aren’t aware of.
What Are Energy Drinks?
Energy drinks are non-alcoholic drinks with added ingredients that give a boost of energy or other benefits. Their main purpose is to deliver an extra boost of energy and temporarily reduce the sensation of tiredness.
Energy drinks entered the market about 25 years ago, but their popularity has grown rapidly in recent years, particularly among young people from age 12 to 24. Many teenagers and young adults consume these drinks to study longer hours or to stay awake late at night. The energy promised by these beverages has become particularly appealing in a society where daily life feels increasingly hectic and short on time. Like coffee or tea, energy drinks are marketed as tools to counteract both physical and mental tiredness.
Are energy drinks harmful?
The rising consumption of energy drinks among younger people has raised concerns worldwide. In fact, some countries have already introduced restrictions or proposed bans on sales to minors. For example, in the United Kingdom, lawmakers have suggested prohibiting under-18s from purchasing them.
A study from the University of Waterloo in Ontario found that over half of young consumers (55.4%) reported health issues such as insomnia, headaches, and rapid heartbeat. A smaller percentage experienced nausea, vomiting, or diarrhea. One of the biggest risks lies in the misconception that energy drinks can replace sleep. Relying on them instead of resting is dangerous, as the body needs proper sleep to recover.
Another significant issue is the combination of energy drinks with alcohol. The two substances act in opposite ways: energy drinks increase alertness, while alcohol induces drowsiness. These effects, however, do not cancel each other out. Instead, the combination can create a false sense of being awake and in control, when in reality reaction times and judgment are impaired.
Finally, many energy drinks are extremely high in sugar, contributing to the risk of obesity and diabetes in young people. There are also concerns that their ingredients may negatively affect the development of the nervous system. Unfortunately, many consumers are unaware of the potential dangers, often drinking large quantities without understanding the risks.
Sport drinks
Sport drinks are often promoted as useful products for restoring electrolytes. Electrolytes are minerals found in body fluids such as blood, sweat, and urine. They play a crucial role in many physiological processes, but their concentration decreases when the body becomes dehydrated. This is especially important for athletes, since sweating during exercise leads to fluid loss and a reduction in electrolytes.
Electrolytes include positive ions (cations) such as sodium, potassium, calcium, and magnesium, as well as negative ions (anions) like chloride, bicarbonate, and phosphate. Their presence supports essential bodily functions: maintaining osmotic balance, stabilizing blood pH (acid-base balance), regulating blood pressure and hydration levels, and ensuring normal cellular function. Perhaps their most important role is increasing the osmotic value of body fluids, which facilitates rapid absorption of water in the intestines. When dehydration occurs, electrolyte balance is disrupted, leading to physiological changes that can impair performance. Sweating is the body’s natural way to regulate internal temperature during exercise, but it causes significant water loss and moderate electrolyte loss. While this protects against overheating, it can negatively affect endurance, strength, and recovery.
Are sport drinks the solution?
One of the simplest ways to reduce performance loss from dehydration is regular fluid intake during exercise. Athletes are advised to begin drinking from the start of activity not only to minimize dehydration but also to improve gastric emptying, since dehydration slows digestion.
Sports nutrition research suggests that hypotonic or isotonic drinks are generally most effective, as they allow faster gastric emptying compared to hypertonic solutions. These drinks typically contain glucose polymers (20–60 g/L) and sodium (20–60 mmol/L), which enhance water absorption and retention. Electrolytes in sport drinks are not only meant to replace what is lost in sweat but also to improve taste, stimulate thirst (encouraging athletes to keep drinking), prevent hyponatremia, and promote better hydration.
