Energy drinks under the microscope: what consumers need to know

Certified Health Coach Chloe Altmann said most mainstream energy drinks come with hidden risks that consumers often overlook.

Altmann explained that many popular brands are packed with sugar or artificial sweeteners and chemical additives. While they may deliver a short-term energy lift or sharper focus, she warned that the long-term effects can outweigh the benefits.

“There are short-term positives like increased energy, but if you’re not educated about what’s inside the can, you won’t know the negative or long-term impact,” she said.

One of the biggest concerns is sugar. Altmann noted that some health bodies recommend no more than about 12 teaspoons of added sugar a day, yet a single 500ml energy drink can exceed that limit on its own. Sugar-free versions are not necessarily safer either, as they often rely on artificial sweeteners, which she said are ‘no better than sugar’.

Caffeine is another red flag. While caffeine is central to how energy drinks work, excessive amounts can trigger heart problems and strain the liver, particularly when drinks are consumed frequently or in large volumes.

Altmann advised consumers to read labels carefully and focus more on what they don’t want to see listed. She said drinks made with natural ingredients and without added sugars or artificial flavourings are safer, especially for people who want a pre-workout boost.

When it comes to using energy drinks before exercise, Altmann believes moderation is key. “If the ingredients are okay and it gets you out of bed and into the gym, then yes, it can help,” she said. “But it really depends on the person.”

She pointed out that the generally accepted upper limit for caffeine intake is around 400 milligrams a day, roughly the equivalent of four cups of coffee. However, some people experience side effects at much lower levels.

Altmann is also concerned about how accessible energy drinks have become. They are widely available, relatively cheap and often marketed with eye-catching branding. She added that mixing energy drinks with alcohol has made them a regular part of some people’s diets, something she strongly discourages.

Her bottom line is simple: read thelabel, watch your sugar and caffeine intake, and pay attention to how your body responds. “What works for one person may not work for another,” she warned.

For more information, listen to Altmann using the audio player below: