We all need a little pick-me-up now and again. For non-coffee drinkers, this can mean grabbing an alternative that gives you a boost, such as an energy drink.
However, with increased scrutiny on energy drinks and their potential health effects, many are asking, “Will energy drinks make me gain weight?”
What sounds like a simple question can be quickly muddled by conflicting evidence online, leading to confusion and frustration.
It shouldn’t be this hard to learn how different foods and beverages can impact you when you are trying to make healthy choices.
This post will break down the truth based on science and nutrition principles.
Objective: empower you to make informed choices- whether you’re cutting, maintaining, or just improving daily energy levels.
**Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a licensed healthcare provider before making changes to your diet, supplement routine, or weight loss strategy.
What’s Actually in an Energy Drink?
Energy drinks are a category of beverages that contain one or more ingredients believed to boost energy levels.
These can include caffeine, sugar, B vitamins, and various herbal extracts. The amounts and combinations included will vary greatly depending on the brand. Let’s break it down further.
Typical ingredients in energy drinks:
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Sugar or sugar alternatives - Most energy drinks contain either sugar or a sugar alternative. Depending on the brand, a typical energy drink can contain 21-34g of sugar per ounce, which, when consumed regularly, can lead to health complications [1].
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Caffeine - Caffeine is a stimulant and is responsible for that energy boost. Most energy drinks contain anywhere from 80-150mg of caffeine per 8-ounce serving, which is equal to a small coffee or 12-ounce can of caffeinated soda [1].
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B vitamins - Energy drinks commonly contain added B vitamins to enhance their energizing effect. B vitamins, such as niacin, thiamine, riboflavin, and B12, play a role in energy metabolism, and some studies suggest they help boost alertness [3].
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Herbal extracts - Herbal extracts, such as guarana and green tea extract, are commonly included in energy drinks as a secondary caffeine source. You may also see ginseng, which is believed to act as an adaptogen that improves focus and mental clarity [4].
The calorie content of energy drinks can vary widely depending on the ingredients and size. An energy drink can range anywhere from 0 calories per serving to over 300.
There is also significant variability in portion size and formulation. Some energy drinks may also include proprietary blends and hidden sugar sources. These can make it even more challenging for consumers to know exactly what is in their drink.
How Sugar Content Impacts Weight Gain
With the growing obesity epidemic and the coinciding health crisis, researchers are recognizing that a high intake of added sugars is likely to blame.
Added sugars, which are refined sugars or sweeteners added during food processing, are a primary driver of weight gain, particularly when it comes to sugar-sweetened beverages like energy drinks that are addictive, high in calories, and easy to over-consume.
While there are varieties of energy drinks that contain non-nutritive sweeteners or sugar alternatives, many still include significant amounts of added sugars per serving. More sugar also means more calories.
For example, 25g of added sugars equals 100 calories. This doesn’t include calories coming from other ingredients.
To put it into perspective, the popular energy drink Red Bull contains 160 calories in a 12-ounce can and 38 grams of added sugars. 152 calories are coming strictly from those added sugars.
The 2020-2025 Dietary Guidelines for Americans recommends that adults consume no more than 10% of their calories per day from added sugars. If you consume a 2,000-calorie diet, that’s 200 calories from sugar, which is roughly 50g or 12 teaspoons from foods and beverages.
Regular intake of sugar-sweetened products like energy drinks can cause unwanted weight gain, particularly in the midsection, insulin resistance, and increase your likelihood of having higher caloric intake throughout the day, further causing harm to your metabolic health.
Why? Because sugar, while it can create a burst of energy, will inevitably lead to a sugar crash. This is when you suddenly feel fatigued, irritable, and tired.
As humans, our natural response to feelings of fatigue and low energy is to grab for something that will give us energy, such as more sweets or high-carb foods. Thus, the vicious cycle continues.
Do Zero-Sugar Energy Drinks Still Affect Weight?
With more consumers learning about the negative implications of consuming high amounts of added sugars in beverages, there has been a spike in zero-sugar or sugar-free products on the market. But does this actually help reduce associated weight gain?
The jury on this is still out, but it’s not in favor of zero-sugar beverages. While sugar-free beverages do reduce the caloric content, with many being 0 calories per serving as a result, it may not be as simple as that.
There is conflicting evidence regarding the potential benefits of artificial sweeteners in weight loss and weight maintenance, due to their possible impact on appetite regulation.
For example, a smaller study conducted this year by the Keck School of Medicine of USC found that a common sugar substitute, sucralose, alters brain activity, increasing appetite, particularly in those who already suffer from obesity.
Additionally, in 2023, the World Health Organization (WHO) released a new guideline on non-sugar sweeteners (NSS) that recommends against them for controlling body weight.
The change came from emerging evidence uncovered by a systematic review that determined NSS do not provide any long-term health benefits for weight reduction and may pose increased health risks for conditions such as type 2 diabetes and cardiovascular disease.
There is also emerging research on the potential negative impacts sugar alternatives can have on the gut microbiome. While further research is still needed, many experts recommend avoiding these additives to protect the health and diversity of this fragile yet crucial ecosystem [5].
Many consumers fall victim to sugar-free or zero-sugar products because of their favorably low caloric content; however, no calories doesn’t mean it does not affect metabolism and cravings.
While one might seem like a pro, at what cost?
How Caffeine Affects Appetite, Metabolism & Water Weight
Sugar and sugar alternatives are not the only ingredients that can negatively affect your weight. Caffeine, a common stimulant in energy drinks, can have surprising effects on your appetite and metabolism, which may negatively influence your body weight.
For example, caffeine may suppress appetite and increase thermogenesis, which increases how much energy your body is expending. Short-term, this may seem favorable for weight loss.
However, reductions in appetite don’t always bode well with improvements in metabolism. Consuming high amounts of caffeine can cause skipped meals or erratic intake that makes it more challenging to control your appetite throughout the day.
This can commonly be seen in those who skip breakfast in lieu of their morning coffee. A skipped breakfast may lead to a second coffee later in the day, a light lunch, and then a lack of portion control and excessive evening snacking in the evenings.
All of which can wreak havoc on your metabolism.
Additionally, long-term use of caffeine can build tolerance, cause sleep disruptions, and increase the stress hormone cortisol, which is associated with over-eating.
High caffeine consumption can lead to cortisol spikes, which increase cravings, especially for sugary and salty foods, which tend to be more calorically dense.
Caffeine also acts as a diuretic, which pulls excess water from your body. If you aren’t adequately hydrated while consuming high amounts of caffeine, this can cause you to feel fatigued and lead you to search for an energy boost in the form of food.
While caffeine itself is not inherently fattening, context is everything. These challenges mainly occur in those who consume high levels of caffeine, which can be found in some energy drinks, or in those who consume multiple caffeinated beverages per day.
The Role of Energy Drinks in a Calorie Surplus
Energy drinks can easily sneak in additional calories without satiety. If you aren’t careful, this can result in a significant calorie surplus, leading to weight gain.
Liquids digest quickly and often don't include ingredients that boost satiety, such as fiber, protein, and healthy fats. Even liquids that do, such as protein shakes, digest faster than solid foods. If it digests fast, the feeling of fullness is short lived if at all.
Because many energy drinks can be calorically dense, this can lead to a significant increase in calories even if you don’t eat much throughout the day.
For example, take that Red Bull mentioned above, at 160 calories per can. Let’s say you have 2-3 cans per day, that’s 320-480 calories from just those beverages alone.
It’s also important to note that this is the small can of Red Bull. There are larger cans with significantly more calories available on the market.
Other popular energy drinks, such as Monster, include 330 calories and 80g of added sugars per 24-ounce can.
When you combine this with a high intake of sugary snacks and low levels of physical activity, you have the perfect environment for weight gain and metabolic dysfunction.
How to Use Energy Drinks Without Gaining Weight
Not everyone who consumes energy drinks will experience weight gain; however, it is a common contributor. That being said, if you know what to look for, you can avoid it.
Some practical tips? Always read the nutrition label. Avoid products that contain more than 10g of added sugars per serving.
If you have a favorite energy drink that goes beyond this, consider choosing a small can or half your serving.
Pair your energy drink with movement. It’s made to give you an energy boost, use that to get up and move. Sedentary habits will make keeping your weight down a lot harder.
Be sure to hydrate well. Caffeine can dehydrate you. Limiting how much you consume and adding an extra glass of water per caffeinated beverage can ensure you keep yourself hydrated.
Avoid consuming energy drinks and other caffeinated beverages later in the afternoon and evening, as these can disrupt your sleep and increase your cortisol. If you are sensitive to caffeine, try cutting out your intake after noon.
Lastly, choose low-calorie or clean-label options. If you plan to consume it regularly, you want to make sure you know what's going into your body and how it can affect you.
What to Look for in a Smarter Energy Drink
If you are trying to choose a smarter energy drink, look for these things:
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Transparent caffeine dose - Make sure the product you choose clearly labels how much caffeine is in each serving. There’s a big difference between a product that contains 85g of caffeine (about a cup of tea) and 250mg (about 2 cups of coffee)
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Minimal to no added sugars - Always check the added sugar content. The less, the better. These add additional calories and health risks when consumed regularly in high amounts.
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No artificial dyes or excess preservatives - These additives are not necessary and may carry additional health risks. Look out for names like Red 40, Yellow 5, sodium benzoate, and potassium sorbate.
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Clean ingredient list - A clean ingredients list emphasizes naturally-sourced ingredients over artificial or manufactured. Look for products that contain a limited ingredients list. Less is often more.
Conclusion: Energy Drinks and Weight—It Depends
So, do energy drinks make you gain weight? It depends. Energy drinks can contribute to weight gain, but not always. Sugar content, frequency of consumption, and total calorie intake are key factors.
Smart choices and moderation allow you to enjoy energy drinks without compromising your goals. With that being said, focus on mindful consumption. Even though we know energy drinks have the potential to cause weight gain, we don’t need to fear them.
Occasional use of high-sugar or high-calorie energy drinks won’t pack on the pounds. Just like consuming an occasional bowl of ice cream or a piece of cake won’t. Moderation is key.
FAQ Section
Can I drink energy drinks and still lose weight?
Yes, you can still drink energy drinks and lose weight as long as you are mindful about what kind of energy drinks and the frequency with which you consume them.
Look at sugar consumption, total calories, and ingredients. Be especially stringent with these if you plan to include energy drinks regularly.
Are sugar-free energy drinks better for fat loss?
While sugar-free energy drinks typically contain minimal to no calories per serving, there isn’t any strong research to support any long-term benefits of choosing these for fat loss. Additionally, some research suggests sugar-free beverages may increase cravings for sweets
Do energy drinks slow metabolism?
Energy drinks can negatively affect metabolism, especially if you are regularly consuming ones that contain significant levels of caffeine, added sugars, and calories. These can create a calorie surplus and negatively impact sleep, which increases cortisol levels and can lead to weight gain.
Occasional consumption of energy drinks, regardless of type, is not likely to affect metabolism.
What’s the best time to drink one if I’m trying to stay lean?
If you are trying to stay lean, prioritize timing your energy drink intake earlier in the day to avoid sleep disruptions. If it lines up, try to take your energy drink when you plan to be active, such as shortly before a workout.
