Energy drinks may be trendy, but they can also be dangerous, thanks to the amount of caffeine they contain. March is National Caffeine Awareness Month. Are you aware of the amount of caffeine you consume? Do you know how much caffeine each day is considered safe?

According to the Food and Drug Administration (FDA), up to 400 mg of caffeine per day is safe for adults. One cup of coffee has about 95 mg of caffeine. Energy drinks, which are quickly gaining popularity, can contain up to 500 mg per can – about the same amount of caffeine found in 14 cans of soda!

Unfortunately, the FDA does not regulate energy drinks. However, they do enforce a caffeine limit of 71 mg per 12 ounces of soda. Many energy drink companies classify their products as supplements in order to get around the FDA’s caffeine limits.

The excessive caffeine found in energy drinks can lead to an increased heart rate and high blood pressure, which in turn creates a greater risk of heart attack, stroke and atrial fibrillation (irregular heartbeat).

Energy drinks are an especially poor choice when you’re exercising. The amount of caffeine in energy drinks has been shown to enhance diuresis, which is an increased excretion of urine. This can raise your risk of dehydration, especially if you are exercising for prolonged periods in a warm environment.

Some energy drinks also contain up to 50 grams of sugar or artificial sweeteners per serving. This combination of sugar and caffeine is unsafe. As with other sugar-sweetened products, the high amount of sugar in these drinks can increase the risk of obesity and Type 2 diabetes.

If you have been consuming energy drinks on a regular basis, consider cutting back or quitting the habit. Caffeine Awareness Month is the perfect time to make the change! If you rely on energy drinks to get through the day, it’s time to look at your lifestyle and incorporate more healthy habits.

Instead of chugging caffeine and sugar, try these strategies:

• Drink plenty of water. Be sure your body has adequate hydration to function properly each day.
  
  
• Take a multivitamin or B-complex vitamin if you are not getting enough nutrients in your diet.
  
  
• Add more exercise. Even if it sounds counterintuitive, activity stimulates mental alertness and improves the circulation of nutrients to your entire body to give you more energy.
  
  
• Aim for a solid 7-8 hours of sleep per night.

Sources:
Journal of the American Medical Association
National Institutes of Health
Nutrients (2021). Caffeine as a factor influencing the functioning of the human body – friend or foe?