Energy drinks have become increasingly popular especially over the past decade for athletes, students, or anyone simply trying to survive a long day on low sleep. With their growing presence and an ever-expanding list of ingredients, an important question to ask is this: how many energy drinks can you safely consume in a day?
Caffeine related incidents, especially those linked to energy drinks, have steadily increased over the recent years, particularly among teens and young adults.
After all, athletes, shift workers, and students rely on these flashy cans to provide a performance boost. However, many don’t realize how much caffeine they’re actually consuming and what the dangers can be.
As more research emerges on the effects of caffeine on heart health, brain health, and sleep, it’s clear that moderation is key. This article will explore the ingredients inside your average energy drink, how much caffeine is considered safe, and how to spot signs of overdoing it with caffeine.
Whether you’re an occasional caffeine drinker or a daily user, this article will give you everything you need to know about how to safely and effectively consume caffeine without sacrificing your health.
**Disclaimer: This article is for informational purposes only and does not replace medical advice. Always consult with a qualified healthcare provider before making changes to your diet or caffeine intake, especially if you have heart conditions, anxiety, or are pregnant.
What’s In an Energy Drink?
Energy drinks contain not only caffeine but other ingredients to boost alertness, endurance, and mental acuity. However, not all ingredients are clearly labeled or well understood.
Caffeine perhaps is the most well-known and widely utilized stimulant in an energy drink. The amount of caffeine in energy drinks can vary from 80g to upwards of 300 mg per can.
Sugar is another common ingredient, with some drinks packing up to 40 grams in one serving. Did you know 40 grams of sugar is the equivalent of 10 teaspoons? Sugar-free versions of energy drinks are available but often swap in artificial sweeteners like sucralose or aspartame.
Many energy drinks also contain B-vitamins, especially B6 and B12, which play a role in energy metabolism. Additionally, some brands contain herbal ingredients like taurine, guarana, ginseng, and yerba mate, although their actual effects and specific dosage recommendations are unclear.
There are even some brands that note the ingredients contain “proprietary blends” in which case they will not list out all ingredients in the product. This lack of transparency can make it difficult to assess safety or effectiveness.
Naked Nutrition products stand out as we believe in clean label transparency. You will not find any mystery blends, but simply science-backed ingredients listed in a clear manner, with dosage recommendations you can trust.
Check out our lemonade energy drinks,stripped down from unnecessary additives to give you pure unaltered energy.
How Much Caffeine Is Safe Per Day?
Caffeine is the primary active ingredient in most energy drinks—and while it’s safe in moderate amounts, it’s surprisingly easy to overdo.
The U.S. Food and Drug Administration (FDA) recommends a maximum of 400 milligrams of caffeine per day for healthy adults (1).
For teenagers, the recommended limit is significantly lower. According to the American Academy of Pediatrics (AAP), teens should consume no more than 100 mg of caffeine per day. Children under 12 should avoid caffeine altogether.
Caffeine toxicity is rare but serious when it does occur. A single dose of caffeine over 1,200 mg, which could theoretically come from consuming multiple energy drinks in a short window, can cause serious side effects such as seizures, heart arrhythmias, or even death.
A safe amount of caffeine for one person may not be a safe dose for everyone, as the body processes caffeine differently depending on several factors.
For one, age and body size impact how you process caffeine. People with higher percentages of body fat tend to be more sensitive to caffeine because caffeine is primarily distributed in lean body mass, which means a higher fat to lean body mass ratio could lead to higher concentrations of caffeine in the blood stream.
Liver function and genetics also play a role in how the body metabolizes and processes caffeine. Some people genetically are more sensitive to caffeine than others.
Hormonal birth control and certain medications can increase caffeine sensitivity in some people. These medications slow the body’s metabolism of caffeine because liver enzymes that break down caffeine are involved in the metabolism of estrogen and progestin, which are components of many birth control pills (2).
People who are more adapted to higher levels of caffeine are more likely to tolerate it well. If you’re not a habitual caffeine consumer, having high levels of caffeine may result in more intense effects.
Some people metabolize caffeine quickly, while others may feel its effects for many hours.
It's also important to account for caffeine from other sources, like coffee, tea, soda, pre-workout supplements, and even chocolate or certain medications. These can easily push your intake beyond the safe zone—especially if you're drinking more than one energy drink a day.
How Many Energy Drinks Is Too Many?
How many energy drinks you can safely consume in a day depends heavily on how much caffeine is in each one—and what other sources of caffeine you’re consuming.
For example, if one can contains 200 mg of caffeine, two cans would land you at 400 mg, which is the FDA’s recommended daily limit for healthy adults. While this might be “safe” in theory, you could easily exceed your daily quota for caffeine if you’ve also had coffee, tea, soda, preworkout supplements, or chocolate.
Consuming energy drinks with other caffeinated products puts people at risk for experiencing caffeine-related side effects like anxiety, rapid heartbeat, or insomnia. For example, if you’ve had a morning coffee, followed by a scoop of pre-workout, and an energy drink in the afternoon, it’s possible to experience negative effects from this amount of caffeine.
It’s also concerning to mix energy drinks with alcohol as combining a stimulant (caffeine) with a depressant (alcohol) can mask how intoxicated you feel which can increase risk of dehydration and can put strain on your heart.
While one energy drink per day is generally safe for most healthy adults, two or more becomes risky, especially if you’re not closely monitoring your total caffeine intake.
Short-Term and Long-Term Risks
While energy drinks can deliver a quick boost, consuming too much—or using them too often—can lead to significant health risks.
Short-Term Effects
Consuming just a single energy drink with a high caffeine content can trigger immediate side effects such as jitters, anxiety, insomnia, rapid heartbeat, headaches, or digestive upset.
These symptoms are more likely when energy drinks are consumed on an empty stomach, in large amounts, or combined with other stimulants like coffee or pre-workout powders.
Long-Term Health Concerns
If you regularly consume energy drinks or have multiple cans daily, more serious side effects can occur. Some people may experience heart arrhythmias, high blood pressure, and chronic sleep issues which can impair the immune system and metabolic health.
People who regularly consume a lot of caffeine can lead to caffeine dependence, meaning without it, they experience negative effects like fatigue, headaches, and irritability.
There’s also some concern around the long-term neurological impact of chronic high-caffeine intake, especially during young adulthood when the brain is still developing.
Who’s Most at Risk?
While anyone could be sensitive to caffeine, there are certain groups of people who are particularly vulnerable.
Teens and young adults tend to be more sensitive to caffeine as they metabolize caffeine more slowly.
Also, women who are pregnant are breastfeeding should be wary of caffeine intake as caffeine can cross the placenta and impact the baby or be present in breastmilk.
Anyone with anxiety, insomnia, or pre-existing heart conditions can be particularly sensitive to caffeine’s effects and should proceed cautiously before consuming high amounts of caffeine (3).
In general, moderation is key, and while energy drinks may be appropriate for some people, skipping them altogether may be the safer option for some individuals.
How to Know If You’re Overdoing It
If you’re unsure if your caffeine intake is appropriate, you may want to look out for some common signs of overdoing it.
Some common signs of overdoing it with caffeine include:
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Trouble falling or staying asleep
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Feeling restless, jittery, or anxious
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Frequent headaches
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Heart palpitations or a racing heartbeat
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Increased trips to the bathroom, especially to urinate
These symptoms of high caffeine intake may start mild but can worsen with repeated high doses or poor sleep habits. If you find yourself dependent on energy drinks to get through your days, this could be a sign of developing dependence on caffeine.
To keep your caffeine intake in check or reduce your daily dose, start by cutting back gradually. If you suddenly cut off caffeine intake you may experience withdrawal symptoms like fatigue, headaches, and irritability. Stay on top of your hydration since caffeine can be dehydrating.
It’s important to stay mindful about the caffeine you’re consuming from all sources, and reduce your intake if necessary to restore your body’s natural energy patterns.
Smarter Energy Drink Habits
The good news is that if you like energy drinks you don’t necessarily have to stop drinking them. However, making better choices with your energy drinks can help you stay smart about your caffeine intake and help you feel your best.
1. Stick to One Per Day
For most adults, consuming one energy drink daily with 200mg of caffeine or less is a safe limit. Exceeding this amount can increase your risk of side effects, especially if you consume other caffeinated beverages during the day.
2. Time It Right
Avoid having energy drinks within 6 to 8 hours of going to sleep, as caffeine can linger in your system and interfere with sleep—even if you don’t feel wired.
3. Read the Label Carefully
Always check the caffeine content per serving, along with the list of other ingredients. Take note of the sugar content and any additives that may be unnecessarily included. Skip the products with artificial sweeteners, additives, and any products with vague “proprietary blends.”
4. Try Non-Caffeinated Alternatives
In addition to caffeinated drinks, consider other products that can offer an energy boost. For example, adaptogenic drinks containing ashwagandha or rhodiola, electrolyte beverages, or naturally energy-boosting teas can support healthy energy levels without the crash.
What to Look For in a Clean Energy Drink
It can be confusing to know which energy drink to choose as there are so many options. If you’re looking for a healthy option that will support your needs, here’s what you should look for:
1. Transparent Labeling
Choose products that list every ingredient clearly. Avoid anything with vague labels that say “proprietary blends” since it’s impossible to know how much of each ingredient you’re getting.
2. Moderate Caffeine
Choose products with moderate caffeine levels, ideally doses between 100-200mg of caffeine per serving.
3. Low Sugar or Naturally Sweetened
Skip any products that are loaded with sugar. Choose drinks that are low in sugar or use natural sweeteners like stevia or monkfruit, and skip products with artificial sweeteners like sucralose or aspartame.
4. Science-Backed Additions
Look for products that contain additional ingredients to support energy levels like vitamin B12, L-theanine, and electrolytes for a comprehensive formula to support your energy levels.
5. No BS Formulas
At Naked, we believe in clean, no-nonsense energy. Naked Energy formulates its products with science-backed doses, zero artificial sweeteners, and full label transparency.
Conclusion: Moderation Is Key
Energy drinks can be a helpful tool when used wisely—but moderation is key. For most healthy adults, consuming one energy drink daily is appropriate, as long as you're mindful of other caffeine sources like coffee, tea, or supplements.
While energy drinks can provide a boost to your energy levels and focus, it’s important to remember that energy from a can cannot replace the importance of a wellness routine that supports your natural energy levels. Be sure to ensure quality sleep, eat balanced meals, get in regular movement, and stay well hydrated.
If you find yourself consistently relying on caffeine to get through your day, it could be a sign that your body needs more rest or better nutrition, not another energy drink.
When you choose to reach for an energy drink, choose a product that supports your performance, has clean ingredients, and moderate amounts of caffeine. Being smart about your energy drinks and the ingredients you put into your body can make a difference in how you feel in both the short term and long term.
Also Read:
Best Pre-Workout Ingredients: What to Look For Before You Buy
