As appeared in The Crown on Feb 5, 2025
By: Diane M. DellaValle, PhD, RDN, LDN, Program Director and Professor, MS Nutrition Programs, King’s College
It is tempting to look for quick ways to boost energy, focus, and athletic performance. Energy drinks are a popular go-to solution. These products, which often contain high amounts of caffeine, are widely available and marketed as a “natural” way to increase energy and improve performance. However, the central nervous system (CNS) stimulants in energy drinks, pre-workout powders and energy shots can cause more harm than good. Understanding the risks associated with these products is essential to protect your health and well-being.
Energy drinks, shots and pre-workout powders often contain stimulants, some of which are prohibited in sports such as the NCAA. Common ingredients to watch out for include caffeine, guarana, ginseng, geranium and ma huang which is a dietary supplement.
While these products may give a temporary boost, they don’t provide the fuel your body needs to perform. Proper energy for physical and cognitive activities comes from food, which supplies the carbohydrates, fats and proteins your body relies on. Unlike sports drinks such as gatorade which are designed to hydrate and replenish carbohydrates and electrolytes, energy drinks are loaded with stimulants (listed above) and may contain unnecessary vitamins that are simply excreted in your urine.
The high caffeine content in energy drinks acts as a diuretic, increasing your risk of dehydration—especially during intense physical activity. CNS stimulants can also immediately impact your cardiovascular system by increasing heart rate (sometimes irregularly) and raising body temperature without your awareness.
These changes elevate the risk of cardiac incidents and heat-related illnesses, particularly during intense exercise or in extreme environments.
Over time, chronic use of stimulants can lead to long-term health issues, including high blood pressure, heart muscle damage, calcium loss, which can weaken bones, digestive problems, nervous system effects (e.g., anxiety, shakiness, difficulty focusing) and sleep disruption, which negatively affects recovery and performance.
High caffeine intake—typically 6–9 milligram per kilogram of body weight—can cause these negative effects. For example, a 150-pound student-athlete consuming 400 mg of caffeine daily (the equivalent of two cans of a popular energy drink) is at risk. Sensitivity to caffeine varies, so some people may experience adverse effects at much lower doses.
Caffeine’s half-life is about five hours. This means if you drink a 12 fl oz can of Celsius containing 200 milligrams of caffeine, 100 milligrams will still be in your system five hours later. If you’re dehydrated or under-fueled, caffeine’s effects may linger even longer, interfering with sleep, recovery and performance.
Your body is your most important asset. Proper fuel and hydration—not quick fixes—are the keys to achieving your best in the classroom and on the field. Avoid energy drinks and limit caffeine to ensure better sleep, recovery and overall performance. By making smart, informed choices, you’ll be ready to perform at your best every day.
You can email Dr. DellaValle anytime with questions or comments about this or any topic at DianeDellaValle@kings.edu