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Energy drinks used to be something you’d find in gas stations, marketed to long-haul truckers who needed to stay awake on the road — not exactly health food. But they’ve become increasingly popular and mainstream, with many people using them as a coffee substitute. The market for energy drinks is five times that of ready-to-drink coffee in the United States, reports the Wall Street Journal.
Energy drinks can be sold as full-size beverages, similar to soft drinks, or much smaller energy “shots,” and both types of products usually contain caffeine as a main ingredient, according to the National Center for Complementary and Integrative Health (NCCIH). Usually, the caffeine content of energy drinks far exceeds that of other caffeinated beverages such as coffee or soda. These drinks may also contain other stimulants, such as L-carnitine, guarana, and taurine, as well as added sugar, according to the Centers for Disease Control and Prevention (CDC).
While energy drinks have been criticized for other reasons — the CDC cautions that regular consumption of these beverages may have negative effects on the nervous system — they are a popular beverage, and that raises the question of how much hydration they provide.
Adequate fluid each day is crucial for overall health. After all, the body is about 60 percent water, according to the United States Geological Survey (USGS). Proper hydration not only helps the body maintain temperature and lubricate joints, but it can also improve mood, brain function, and immunity, reports the Harvard T.H. Chan School of Public Health. Based on recommendations from the National Academies of Sciences, Engineering, and Medicine, women should aim to drink about nine 8 ounce (oz) cups of water per day, and men should aim for 13 8 oz cups. (To receive a more personalized hydration recommendation, use a hydration calculator.)
So, are energy drinks a good choice for fulfilling this daily quota? Read on to find out.
Water vs. Energy Drinks: How Do They Compare?
Without a doubt, water is healthier and more hydrating than energy drinks. Because energy drinks tend to be so high in sugar and caffeine, they contain a smaller amount of water, 89 percent by weight, per the U.S. Department of Agriculture (USDA). While you’ll still be gaining hydration from the water these beverages do contain, you’ll also be getting loads of added sugars and high amounts of caffeine. Additionally, drinking water poses no health risks whatsoever, while energy drinks have a laundry list of potential side effects (more on that below).
Nutrition Facts of Energy Drinks
A wide variety of beverages fall under the energy-drink category, and their nutrition facts also vary widely. The NCCIH points out that a 16 oz energy drink may contain up to 240 milligrams (mg) of caffeine, while a tiny 2 to 2.5 oz energy shot can pack nearly as much, with up to 200 mg. The USDA’s listing for a standard energy drink, meanwhile, states that one 12 oz can contains 160 calories, 38 grams (g) of added sugar and 108 mg of caffeine. That is about the same amount of sugar in a can of cola and a comparable amount of caffeine to what you’ll get from a cup of coffee. The Mayo Clinic notes that while caffeine is a mild diuretic (aka it will make you urinate more), caffeinated beverages will not contribute to dehydration, mainly because energy drinks are mostly water by weight — about 89 percent, according to data from the USDA.
Many brands do offer sugar-free varieties as a lower-calorie option. If you opt for a sugar-free energy drink, you’ll save on calories and sugar. According to the USDA, a 12 oz serving of a sugar-free energy drink contains about 14 calories and (it goes without saying) zero sugar. You’ll also get a similar amount of caffeine, at 115 mg. Keep in mind that these sugar-free beverages will likely contain artificial sweeteners.
Energy Drinks vs. Sports Drinks: Which Is More Hydrating?
Energy drinks and sports drinks both contain sugar as the second ingredient (after water), according to the Harvard T.H. Chan School of Public Health. Sports drinks, however, offer better hydration than energy drinks — perhaps unsurprising since they are designed to do just that. Sports drinks tend to have less sugar than energy drinks, and generally do not contain caffeine, according to Harvard. This means you’ll get less water per cup in energy drinks than in sports drinks.
Types of Energy Drinks and How Hydrating They Are
Traditional energy drinks (8 to 12 oz) At 89 percent water, traditional energy drinks will offer some hydration. The sugar, caffeine, and potential negative health effects (such as heart complications, insomnia, and anxiety, according to the CDC) make it a less-than-ideal way to hydrate.
Energy shots (2 to 2.5 oz) You’ll likely find these tiny bottles near the register at your favorite store. It’s tough to imagine, but one tiny bottle of a leading brand contains 200 mg of caffeine (an amount equivalent to about 16 oz of brewed coffee). While that amount fits comfortably into the Mayo Clinic’s recommendation of 400 mg of caffeine or less per day, it can be easy to overdo it if you’re also getting other sources of caffeine throughout the day or if you have more than one energy shot. Additionally, because of their small size and large amount of caffeine, they contribute very little in the way of hydration.
Sugar-free energy drinks At 99 percent water by weight, these are your best hydration options if you’re reaching for an energy drink and looking to reap hydrating benefits. But be aware that they often contain artificial sweeteners.
Health Benefits of Energy Drinks Beyond Hydration
In addition to offering some hydration, some studies have suggested that energy drinks may improve physical stamina, although a review article in the International Journal of Health Sciences noted that research to support these claims is limited. That being said, the amount of sugar they contain more than negates any benefits. Additionally, the Harvard T.H. Chan School of Public Health points to the fact that regular consumption of energy drinks has been linked to a number of negative health effects, including mental health, kidney, and dental problems. Excessive intake in youth can even lead to risk-taking behaviors. Heavy energy drink consumption has even been linked to heart failure, according to an article published in the British Medical Journal in April 2021. All these risks have called the safety of energy drinks into question. If you must drink energy drinks, it’s best to enjoy them in moderation.
Should You Try Energy Drinks to Stay Hydrated?
While energy drinks can be counted toward your hydration needs, they shouldn’t be a first line of defense to stave off dehydration. Energy drinks are high in sugar and caffeine, and having them on a regular basis has been linked to negative health outcomes. If you choose to include them as part of your hydration routine, they should be a small part of the plan in combination with calorie-free options such as water and seltzer.
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