For the most popular, mass-marketed energy drinks out there, a limit of two servings per day seems reasonably safe for most healthy adults. For non-concentrated liquid energy drinks (like Red Bull, Monster, Rockstar, etc. ), this equates to about 16 ounces (500 ml) per day. Consider this to be an upper limit, though, and use energy drinks as little as possible as your safest choice. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Especially for people with existing cardiac conditions, either diagnosed or undiagnosed (as is often the case with children or young adults), the pairing of energy drinks and vigorous physical activity may possibly cause irregular cardiac activity, such as atrial fibrillation or even sudden arrhythmic death syndrome (SADS). [4] X Research source Such negative events are quite rare, but the risk is probably still much greater than the reward, especially since simply exercising will supply you with an ample dose of energy and focus.
Perhaps most dangerously, some people down energy drinks after alcohol consumption so that they can drive home “safely;” however, driving drunk while being slightly more alert is every bit as dangerous as simply driving drunk, maybe even more so if it gives you unfounded confidence to drive when you shouldn’t. [6] X Research source
Fortunately for consumers, about 95% of energy drinks (including the most popular brands) are now marketed as beverages and not dietary supplements, which places them under the purview of the FDA and requires ingredient and nutritional labeling. Of course, it is up to you to actually read the labeling, decipher what exactly is in your drink (and how much), and keep track of how much caffeine and other ingredients you are consuming per day. [8] X Research source
Buried a bit deeper within the website, however, you will find some more practical recommendations, such as keeping your daily caffeine intake to no more than 400 mg (or five cans of this particular drink) per day as a healthy adult. It also advises against consumption by the caffeine-sensitive, and limited intake by pregnant or nursing women and children. It additionally provides a complete ingredient list. Find out as much information about the drink you wish to consume, and consult the manufacturer’s recommendations, but use third-party, scientifically-grounded advice to determine if you should consume the drink (and if so, how much).
Recommendations vary because the effects of higher caffeine intake are not entirely clear, but 300-400 mg of caffeine per day is a good daily maximum to keep in mind. For reference, a typical cup of coffee (8 oz. ) has about 100 mg of caffeine; a soda (12 oz), about 40 mg; and energy drinks (250 ml), typically somewhere between 50 mg and 160 mg. [11] X Research source Under normal circumstances, pregnant or nursing women should limit themselves to 200 mg or fewer of caffeine per day; children, 50-100 mg per day maximum. [12] X Trustworthy Source Consumer Reports Nonprofit organization dedicated to consumer advocacy and product testing Go to source
Energy drinks also commonly contain ingredients like taurine, an amino acid found naturally in animal products; guarana, a South American plant that naturally contains caffeine (and is in addition to the caffeine specifically added to the drink); and assorted B vitamins. Again, in moderation, these ingredients are generally safe to consume; excessive consumption may be another story. [14] X Research source
If you experience irritability, nervousness, insomnia, a rapid heartbeat, or elevated blood pressure after a single energy drink, you may have a heightened caffeine sensitivity or another condition worthy of your concern. Talk to your doctor before trying energy drinks again. If you are using energy drinks regularly because of persistent problems with low energy, you may have a sleep disorder or one of many potentially harmful medical conditions. Contact your physician for a check-up.
This wikiHow article offers some useful information on the importance of sufficient sleep (seven to nine hours per night for the typical adult) and how to make sure you get it. According to the the most recent dietary guidelines, you should avoid added sugars and derive steady energy from a variety of colorful fruits and vegetables, lean proteins, whole grains, and healthy fats.
Some experts and mothers-to-be still believe in swearing off caffeine completely during pregnancy, but studies indicate that a reduced daily caffeine intake is generally of no concern for both mother and child. Stick to less than 200 mg of caffeine per day, or the amount recommended by your OBGYN.
Because energy drinks have no nutritional or therapeutic benefit, can contain unknown ingredients, and have not been subjected to long-term studies regarding their effect on children, the safest measure is to have children entirely avoid consuming them. Most children and teens should not lack for energy anyway, unless they are not getting enough sleep or are suffering from a medical condition that requires attention. [20] X Research source
The FDA has in fact issued warnings about using caffeine powder, because of the ease by which an inaccurate home measurement can lead to a dangerous overdose. Unless you are confident about the quality of the product and very precise in your dosing, it is probably best to avoid using caffeine powder. For their own safety, it is advisable to prevent teens from using caffeine powder.
Ideally, you should rely on a healthy diet, regular exercise, and adequate sleep to provide you with the energy you need to get through the day. Black coffee is probably your next best option, because it is low in calories and ingredients. More oversight to ensure that energy drinks contain what they claim to contain may be warranted, but calls for them to be banned or heavily regulated because they are a serious health hazard are excessive based on current evidence. If you make smart, informed choices, you can drink energy drinks safely.
