Energy Drinks: A Guide for Teens

Energy Drinks:

A Guide for Teens

Whenever you go to a convenience store or supermarket these days, you will find many drinks that claim to give you energy, like Red Bull®, Full Throttle®, Monster®, or many others. You may be wondering if these drinks actually give you energy, and if they are healthy to drink? This guide was created to help you learn about the ingredients in energy drinks so you can make smart choices.

Do energy drinks actually give you energy?

The amount of caffeine in an 8-ounce can of an energy drink is about the same as that contained in 5 ounces of coffee – about half of a small cup of coffee. Caffeine works by exciting your nervous system. Energy drinks give you caffeine and sugar which can make you feel more awake and “energized”.

But energy drinks contain a lot of sugar – about the same amount that is in an 8 ounce can of Coca-Cola®. This sugar might give you a burst of energy (on top of the caffeine), but when it wears off, you may have a sugar “crash” and become tired all over again. While it is ok to have sugar-containing foods and drinks occasionally, eating or drinking too much sugar can cause cavities and weight gain.

What can happen if I have too much caffeine?

If you have too much caffeine, you may experience side effects, such as dizziness, nervousness, insomnia (trouble sleeping), upset stomach, or arrhythmia (irregular heartbeat). In addition, your body can get used to caffeine and people who stop drinking caffeine may get headaches and become cranky or tired for a few days.

Why are herbs added to energy drinks?

The manufacturers of energy drinks claim that added herbs like guarana (gwahr-uh-nah) or yerba mate (yer-bah mah-te) help to boost the energy content of their beverages. The problem with taking herbs or other supplements – either in pills or in energy drinks –is that they are not regulated by the US Food & Drug Administration. As a result, there is no guarantee that the herbs are actually what they say they are, or they do what they claim. Some herbs can even have harmful side effects - they can cause an allergic reaction or they can interact with medications.

Are the vitamins and amino acids in energy drinks good for me?

Many vitamins are added to energy drinks; but if you are eating a well-balanced diet, you are likely getting more of the vitamin. However, if your diet is not quite “balanced” a multivitamin supplement is a much cheaper way to get in your extra vitamins than drinking an energy drink, without the extra calories and sugar!

Many energy drinks have added amino acids. You might see them listed on a label as taurine (tawr-in), glutamine (gloo-tuh-meen), or arginine (ahr-juh-neen). Amino acids are needed by the body to serve as the building blocks of protein. If you are eating a well-balanced diet, you do not need these additional amino acids.

Should I use energy drinks while I’m exercising?

No. Energy drinks should be avoided before, during, and after exercise. They are not the same as sports drinks (like Gatorade), and will not replace water and minerals that you lose when you sweat. The caffeine and sugar in energy drinks actually can make you more dehydrated.

Is it safe to combine energy drinks with alcohol?

No. Combining energy drinks with alcohol can be dangerous. Alcohol is a depressant, while the energy drink is a stimulant. Combining the two may limit your body’s ability to realize how much alcohol you drank and give you the feeling that you are not impaired. Dehydration may be worse because you will have to urinate (pee) more often because of the combined effect of the alcohol and the caffeine in the energy drink.

So what is the bottom line with energy drinks?

While these kinds of drinks may give you a rush of energy when you first consume them, in the long run, they usually end up making you more tired. This is because the sugar and caffeine that gave you the initial boost of energy wears off quickly. So think about the pros and cons of these drinks and decide whether you want to drink them.

The good news is that you can increase your energy without expensive energy drinks. All you need to do is eat well-balanced meals, drink plenty of fluids, and exercise regularly.

Quiz: Fuel Your Knowledge

Click here to test your sports nutrition knowledge!

Written by the Center for Young Women's Health Staff

Updated 9/3/2008

Related Information: