Energy drinks are everywhere; sold in cans, bottles, and tiny “energy shots,” all promising a quick boost in energy, focus, and physical performance. Next to multivitamins, they’re the most popular dietary supplement among American teens and young adults. These drinks come in two main forms: standard-size beverages similar to a 16-oz. soda, and small, highly concentrated 2 to 2½ oz. energy shots.

While energy drinks may seem like a non-threatening pick-me-up, they pose real risks, especially for people in recovery from substance use or mental health disorders. 

This blog tackles how the high levels of caffeine and other stimulants found in these drinks can disrupt healing, increase relapse risk, and harm both physical and emotional health.

The Hidden Risks Behind Popular Energy Drinks

Research shows these drinks might come with hidden dangers, especially for those who are trying to stay healthy or recover from past substance use.

A study in the Journal of Addiction Medicine looked at how common energy drink use is among students. Here’s what it found:

• About 30% of students said they had energy drinks or shots.
  
• Over 40% drank regular soft drinks every day, and
  
• Around 20% drank diet soft drinks daily.

So, those who drank energy drinks were much more likely to say they had also used alcohol, cigarettes, or illegal drugs in the past 30 days. This link was stronger than the one between regular or diet sodas and substance use.

This doesn’t mean energy drinks directly cause drug use, but it shows a clear pattern: teens and young adults who use energy drinks may also be at higher risk for using other substances.

The Caffeine-Stimulant Trap in Recovery

Caffeine is a major ingredient in energy drinks and shots. A 16-ounce drink may contain 70–240 mg of caffeine, while small energy shots have 113–200 mg. For comparison, a 12-ounce cola has about 35 mg, and an 8-ounce coffee has around 100 mg.

In addition to caffeine, these drinks include stimulants like sugar, taurine, and guarana. These ingredients impact the heart and nervous system, often in ways that are not immediately obvious.

Energy drinks can raise your heart rate, increase blood pressure, and affect heart rhythm. While one drink might seem harmless, it becomes risky for those with underlying or undiagnosed heart conditions.

The Mayo Clinic Health System, citing the FDA, states that healthy adults should limit caffeine to 400 mg daily—roughly two to three cups of coffee. Pregnant or breastfeeding individuals should stay under 200 mg.

For kids and teens, there’s no set safe limit. That’s why pediatricians strongly recommend avoiding energy drinks altogether.

To understand how quickly caffeine adds up:

• One energy drink can contain 100–300 mg.
• Drinking more than one a day can exceed safe limits fast.

Too much caffeine can lead to:

• Nausea and vomiting
• High blood pressure
• Irregular heartbeat
• Anxiety or hallucinations

Emergency rooms are treating more cases of caffeine toxicity, especially in young people. This occurs when caffeine levels spike dangerously in a short time.

In recovery, your body is healing. Stimulants like caffeine add unnecessary stress to your heart, brain, and nervous system.

What feels like a boost can quickly become a setback—or a medical emergency. During recovery, your body needs calm, not chaos.

What the Research and Experts Say

Experts warn us: these energy drinks are stimulants that put your body and choices at risk.

• Emergency rooms have seen more energy drink cases. Between 2007 and 2011, visits doubled from about 10,000 to over 20,000 a year, and around 1 in 10 led to hospital stays.¹
• Teen caffeine overdoses are rising today. Emergency visits for caffeine toxicity among teens have nearly doubled in recent years as energy drink popularity grows. ²
• College students are especially affected. About 25% mix energy drinks with alcohol. These students binge-drink more often than those who don’t.³
• Binge-drink odds jump by four times. The Centers for Disease Control and Prevention (CDC) reports that drinkers aged 15–23 who mix alcohol and energy drinks are four times more likely to binge drink hard (6+ drinks per session).⁴
• Alcohol or drug mix-ups are common. In 2011, alcohol or drug mixing was involved in 42% of energy drink–related ER visits.⁵
• Severe cases documented. Some adults have faced dangerous heart events, like cardiac arrest and heart attacks, after energy drink use.⁶
• Drinking more, feeling less drunk. Caffeine masks alcohol’s effects, so people drink more, take bigger risks, and may not realize they’re impaired. 

These findings make it clear: energy drinks aren’t just a quick way to stay awake. It’s important to be aware of what you’re putting into your body, because even everyday choices like what you drink can impact your mental and physical health. The more you know, the better you can protect your progress.

Practical Tips to Cut Back or Quit Energy Drinks

If you’re in recovery, taking care of your mind and body is a big part of healing.  Here are some simple, real-life tips to help you cut back or stop drinking them altogether:

1. Start Slow

You don’t have to quit all at once. Try drinking smaller amounts or cutting down to one can a day, then every other day.

2. Switch to Healthier Options

Replace energy drinks with:

• Water with lemon or fruit slices
  
• Herbal teas (like peppermint or ginger)
  
• Low-sugar electrolyte drinks
  
• Coffee or green tea (in moderation)

These can still give you a little boost, without the heavy caffeine or chemicals.

3. Eat Regularly

Low energy often comes from hunger or low blood sugar. Try to eat balanced meals and snacks with protein, healthy fats, and carbs throughout the day.

4. Sleep Better

Lack of sleep is a big reason people reach for energy drinks. Try to:

• Go to bed and wake up at the same time every day
  
• Limit screen time before bed
  
• Make your room dark and quiet

Good sleep helps your body heal and gives you natural energy.

5. Track How You Feel

Write down how you feel before and after drinking energy drinks. Are you more anxious, shaky, or tired later? Seeing the patterns can help you decide to quit.

6. Talk to Someone

If energy drinks feel like a crutch or coping tool, talk to a counselor, sponsor, or support group. They can help you find healthier ways to stay focused or manage stress.

7. Have a Plan for Cravings

Cravings will come, so plan accordingly:

• Keep a bottle of water or a healthy snack nearby
  
• Take a short walk or stretch when you feel tired
  
• Remind yourself why you’re cutting back, since your recovery matters

You don’t have to give up energy drinks in a day, but each small step helps protect your health and recovery. Choose what works for you, and take it one day at a time.

At OceanRock Health and South Coast Counseling, we understand how even everyday habits can affect your healing journey.

Our team offers personalized support, mental health counseling, and addiction recovery programs that look at the whole person, not just the substance. Whether you’re dealing with caffeine dependence, anxiety, or just feeling stuck, we’re here to help you take the next step toward lasting wellness.

Reach out today and let’s move forward together.

Sources:

1. Mattson, M. E. (2013). Update on Emergency Department Visits Involving Energy Drinks: A Continuing Public Health Concern. PubMed; Substance Abuse and Mental Health Services Administration (US). https://pubmed.ncbi.nlm.nih.gov/27606410/
2. ‌de Sanctis, V., Soliman, N., T Soliman, A., Elsedfy, H., Di Maio, S., El Kholy, M., & Fiscina, B. (2017). Caffeinated energy drink consumption among adolescents and potential health consequences associated with their use: a significant public health hazard. Acta Bio Medica : Atenei Parmensis, 88(2), 222–231. https://doi.org/10.23750/abm.v88i2.6664
3. ‌Energy Drinks and Traumatic Brain Injury Are Linked in Teens. (2015, September 16). Time. https://time.com/4035872/energy-drinks-traumatic-brain-injury/
4. ‌CDC. (2024, May 23). Effects of Mixing Alcohol and Caffeine. Alcohol Use. https://www.cdc.gov/alcohol/about-alcohol-use/alcohol-caffeine.html
5. ‌Mattson, M. E. (2013). Update on Emergency Department Visits Involving Energy Drinks: A Continuing Public Health Concern. PubMed; Substance Abuse and Mental Health Services Administration (US). https://pubmed.ncbi.nlm.nih.gov/27606410/
6. ‌Chami, M., & Sébastien Di Primio. (2024). Energy drink consumption can induce cardiovascular events, two case reports and a literature review. Toxicologie Analytique et Clinique/Annales de Toxicologie Analytique, 36(1), 43–61. https://doi.org/10.1016/j.toxac.2023.09.005