Dangers of Energy Drinks for Athletes: Know What Your Body is Consuming
As an athlete, balancing early practices, weight training, school extracurriculars, sleep and everything in between can be a challenge. For many swimmers, grabbing an energy drink for a quick afternoon pick-me-up has become part of the daily routine. It’s no secret that these drinks aren’t the healthiest option. But does the extra boost during a workout outweigh the potential health risks of caffeine and other stimulants?
Context
Energy drinks are common among athletes facing heavy training loads, long days, and double or even triple practice sessions. By offering a quick fix for fatigue, they can seem essential for staying fast in the water or pushing through a long meet. Brands such as Celsius and Red Bull market heavily to young adults and college students, making it easy to find these drinks on pool decks, at gyms, and in campus libraries during exam week. A 2012 NCAA report found that 44.5% of collegiate athletes consumed energy drinks while in college. Although the statistic is slightly dated, energy drinks remain a common sight. So, what’s the downside?
It’s important to note that energy drinks are different from caffeinated beverages, such as coffee or soda. Popular brands include Monster, Red Bull, Celsius, Alani Nu and Bang, among others. Energy drinks typically contain three common stimulants that can harm athletes: caffeine, taurine and guarana. They also often include sweeteners and other additives that can further negatively impact an athlete. On average, a 250 mL can of energy contains roughly 50 to 200 milligrams of caffeine. The U.S. Food and Drug Administration does not have specific regulations for caffeine content in energy drinks, however it recommends adults limit daily intake to no more than 400 milligrams, and avoid exceeding 200 milligrams at one time.
Risks for Athletes
Energy drinks have several proven risks for athletes. One of the primary concerns with excessive consumption is the risk to an athlete’s cardiovascular health. According to Harvard Health Publishing, the FDA has received reports linking energy drink use to elevated blood pressure, heart rhythm abnormalities and increased heart stress. These are effects that can damage the heart over time. For athletes, whose cardiovascular health is critical, this risk is especially important to understand.
A 2023 article published by the National Library of Medicine reported that energy drinks can also affect the central nervous system and cause acute inflammation in organs such as the liver, stomach, pancreas and kidneys. There have even been rare cases of dermatitis and autoimmune disorders linked to excessive use.
A 2024 study found that between 2017 and 2023 the number of emergency department visits related to caffeine doubled among children ages 11 to 14. Healthline also reported that energy drinks can lead to dehydration, insomnia, and heightened anxiety.
These risks are further amplified by caffeine’s addictive properties, which can lead to higher tolerance and increased consumption. The facts are clear: Energy drinks pose serious dangers.
Regulations
Although the NCAA includes caffeine on its banned substances list, this does not mean energy drinks are prohibited. However, excessive caffeine use is regulated. The maximum amount allowed for athletes is roughly 500 milligrams of caffeine consumed two to three hours before competition, though the exact limit can vary depending on an athlete’s weight and other factors.
USA Swimming does not have explicit regulations banning energy drinks or caffeine use. However, the organization advises against excessive consumption and has promoted awareness about the risks of high caffeine intake.
Alternatives
There are healthier alternatives to energy drinks. The simplest options are adequate sleep, plenty of water, and balanced, nutritious meals. If you regularly need a large dose of caffeine in the afternoon, it may be a sign you are not fueling your body well enough to sustain your workload.
Still, there will be times when you fall short on sleep or need an extra push to finish an assignment before practice. In those cases, a natural source of energy can help. Green tea offers a moderate amount of caffeine along with health benefits. Carbohydrate-rich foods such as bananas or apples provide longer-lasting, more sustainable energy for training. Even a tablespoon of honey can deliver a quick burst of energy before a workout without the negative impacts of an energy drink.
In sum, energy drinks often hurt more than they help. While the quick boost before a workout may seem appealing, the long-term negative effects on health and wellness far outweigh any short-term benefits.
