Energy Drinks: Worth the Buzz?

I used to drink a minimum of two-, 16- or 24-ounce energy drinks on workdays. Sometimes three. I liked the taste, and I liked the boost I felt they gave me when I was tired, when I was busy or when I was exercising. I felt like it was a better choice in sugar free than drinking a can of soda. 

In 2023, U.S. sales of energy drinks reached almost $20 billion. 2023 sales of energy shot drinks reached $1 billion. These companies are targeting you as a consumer to put money in their pockets, maybe at the expense of your health and longevity.

Energy drinks are very popular with first responders and there are significant health concerns with these products that you need to be aware of.

What is the appeal of energy drinks for first responders? Like my experience, those who regularly consume energy drinks say they have a perceived increase in energy, enhanced awareness, convenience of the drink over making coffee or tea, and they prefer the taste.

There is also a psychological effect to using energy drinks. Users begin to perceive the need for the drink to give them the energy and boost they need. This is a risk for first responders, who often work overtime or have disrupted sleep schedules resulting in fatigue. It becomes very easy to look for a simple remedy in the form of an energy drink. Chronic use of anything can lead to dependence, even psychological. 

Research has shown that caffeine does have enhanced athletic performance effects on users. Performance peaks 60 to 90 minutes after moderate intake, although you develop a tolerance to that level of caffeine after 3 to 5 days. An 8 ounce cup of brewed coffee has about 100 mg of caffeine.

A single serving of common energy drinks on the market contains between 75 and 150 mg of caffeine, yet many cans of drinks contain 2 or 3 servings and we drink the whole can, taking in more and more caffeine. Caffeine itself isn’t a dangerous or hazardous substance and most of us couldn’t make it without our morning coffee but energy drinks often have other ingredients. Guana, taurine and ginseng along with several synthetic and chemically produced vitamins are often ingredients in popular energy drinks. These substances have a synergistic effect with the caffeine in the energy drink. That is where the energy boost comes from.

The lab produced vitamins and compounds in energy drinks should get your attention. Folic acid is a lab produced form of a B vitamin that doesn’t exist in nature. Your body is not made to properly absorb this product. Similarly, another form of synthetic B vitamin is cyanocobalamin. Biologist Gary Breka has pointed out that cyanocobalamin is made from certain bacteria that is fermented and exposed to cyanide as part of the processing. Studies estimate that one in three Americans have a particular gene mutation (MTHFR) that prevents proper uptake of B vitamins. Challenging our system with lab created forms of B vitamins is not optimal. Your body sees these forms as toxins and has to work to filter them out. 

Think of toxins or unhealthy products in your food or drink like pests or bugs to your house. Its easier to take steps to not let them inside than deal with removing them after you take them in. 

In larger amounts, caffeine leads to a decrease in the blood vessel’s ability to dilate. When our blood vessels constrict and narrow, our blood pressure goes up. At a minimum, too much caffeine can lead to dehydration and cardiac stress. Ultimately, if blood vessels are constricted and blood can’t get through in adequate amounts it can cause heart attacks, strokes and damage to vital organs. 

One study on firefighter health and safety measured cardiac related vital signs and intracellular hydration related to consumption of energy drinks. The study found those who consumed energy drinks had an increased urinary output and intracellular fluid loss through urination along with an increase in blood pressure and heart rate. Firefighters under physical stress and heat stress from working an active scene are at additional risk to their health from these physical changes.

A study on law enforcement officers consuming energy drinks showed officers were less accurate with their firearm at a distance of only 12 feet compared to the group that consumed a placebo drink.

The American Heart Association has said that energy drinks can impair the heart’s electrical pattern, which can be dangerous or fatal. One of the heart’s electrical patterns is the QT pattern. This is the length of time it takes for the ventricles of the heart to prepare to beat again. Energy drink consumption led to a higher QT interval up to 4 hours later. QT intervals that are too long or too short can cause life-threatening heart arrhythmias. The previously mentioned increase in blood pressure can cause additional heart problems. We know first responders are at risk for cardiac events so it is critically important to mitigate the risks we can control. Avoiding energy drinks or excessive caffeine consumption is one easy way to manage a risk. 

The occasional consumption of an energy drink may not be harmful to you, like many things the key is in knowledge of what you’re taking into your body and being aware of the amount and timing. 

At Responder Health, we want all first responders to be healthy and understand how they can take preventative measures to be healthy and well. The energy drink benefits don’t outweigh the risks of gut microbiome disruptions, excess sugar and caffeine, exposure to artificial sweeteners and chemicals, dehydration or cardiac risks.

If you or a family member are having any issues with mental health or relationships, please reach out for help. Responder Health (responderhealth.com) is an organization that offers resources specifically for first responders and their families. Responder Health provides confidential and full-service solutions that support first responders through stress and traumatic events, and provides them with the education, resources, and community they need to live healthy, happy lives. Our peer advocate hotline (206)459-3020 offers a confidential 24-hour crisis referral service for all public safety employees, all emergency services personnel, and their family members nationwide.