Energy Drinks & Caffeine

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Caffeine is a kind of stimulant that is known for making you feel more awake. It's the most popular drug consumed globally, and is found in products like energy drinks, coffee, and tea. Caffeine doesn't only come in drinks; you can also find it in some energy bars and snacks.

Health Canada recommends that people 18 years and older consume no more than 400mg of caffeine a day, while youth are recommended to stick to 2.5mg per 1kg of body weight. For a teenager who weighs 150 pounds, their recommended limit is just 170mg of caffeine. It doesn't take a lot to reach this limit; just one can of some energy drinks is enough.

Energy drinks are not harmful for most people, but it's important to understand what's in them to consume them safely. Groups of people that should avoid energy drinks include:

  • Those under 14
  • Pregnant or breast/chest feeding people
  • Anyone sensitive to caffeine

Some people are more likely to face side effects from caffeine than others. Energy drinks can be riskier for youth with:

  • Heart, kidney, or liver issues
  • Diabetes
  • Seizures
  • Mood or behavioural disorders

For more information and resources on energy drinks and caffeine, visit the links below.

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In Canada, energy drink packaging must include:

  • The amount of caffeine in one serving. Resealable cans (those with lids) may have multiple servings.
    • This amount of caffeine is the total from all sources or ingredients in the drink. This includes caffeine that the energy drink companies supplement the drinks with, as well as the caffeine naturally found in common ingredients such as guarana or yerba mate.
  • A “supplemented” caution symbol
    • This caution symbol means that this food or drink has added ingredients such as vitamins, minerals or caffeine that can be harmful to some people or if you have too much.
  • A warning about:
    • The maximum recommended amount of servings per day. One can might have more than one serving; read the label to know how many servings you’re actually drinking.
    • Consuming other foods or supplements with the same added ingredients (such as vitamins, minerals, herbal products or caffeine) on the same day.
    • Who should avoid them:
      • Those under 14
      • Pregnant or breast/chest feeding people
      • Anyone sensitive to caffeine

Ever read the ingredient list and think, what even is this stuff? Let’s break it down.

The Usual Recipe

Energy drinks often include:

  • Water
  • Sugar or sugar substitutes
  • Caffeine sources – natural and/or artificial
  • Flavourings & preservatives
  • Small amounts of protein
  • Added vitamins, minerals & herbal products like ginseng

Ingredient Decoder

Here’s what some of those mystery ingredients actually are:

  • Inositol – a form of sugar your body already makes
  • Taurine, Carnitine – proteins your body can make
  • Niacin, Pantothenic Acid, Riboflavin – vitamins found in everyday foods
  • Ginseng – a root herb
  • Citric Acid, Sodium Citrate, Sodium Benzoate – preservatives & flavour boosters
  • Guarana, Yerba Mate – plants with caffeine
    • The amount of caffeine listed per serving of energy drink is the total from all sources of caffeine, including these ingredients.
  • Erythritol, Sucralose, Acesulfame Potassium – artificial sweeteners

The Good News

All ingredients must be approved by Health Canada, and many have strict limits.

The Not-So-Good News

Even approved ingredients might not work well for you personally, or can add up especially if you’re also taking:

  • Supplements like natural health products, vitamins, minerals or using supplemented foods
  • Medications
  • Vitamins or minerals
  • Other caffeinated products

Too much of any ingredient can pose risks.

What You Can Do

If you take any meds or supplements, check in with a pharmacist or doctor before using energy drinks. It’s all about keeping things safe for you.

Whether you consume energy drinks often or not at all, knowing the facts helps you make well-informed decisions about what you’re consuming.

Pros

  • Quick boost: if used within safe limits, caffeine can temporarily help with alertness and tiredness.

Cons

  • Sleep struggles: energy drinks can mess with sleep, potentially making you feel tired. If you’re tired, you might want another energy drink, which could continue messing with your sleep, creating a cycle.
  • Limits: there are caffeine limits. Check the label for the caffeine amount and to help you stay within a safe limit.
  • Mixing with alcohol is risky: it can mask how drunk you feel, which might lead to drinking more and more risks like drinking and driving, passing out, or other types of alcohol related injuries.
  • Not for workouts: not recommended for exercise, can lead to dehydration or overuse.
  • Possible interactions: ingredients can interact with medications and other supplements.
  • Not for everyone: energy drinks are not recommended for people sensitive to caffeine, under 14 years of age, or those who are pregnant or breast/chest feeding. People with anxiety disorders or heart problems shouldn’t use large amounts of caffeine because it can make their condition worse.
  • Side effects: the caffeine in energy drinks can make your heart rate or blood pressure go up, make you use the bathroom more, make you feel nervous or jittery, cause headaches, flushed face, upset your stomach, and affect your sleep if taken close to bedtime.
  • Rare, but serious reactions (especially with large amounts of caffeine): very fast and/or irregular heartbeat, very high blood pressure, convulsions (uncontrollable shaking) or confusion. It is rare, but it is possible to die from having very high amounts of caffeine in a very short amount of time. People born with heart problems have died from drinking large amounts of energy drinks that contain caffeine and herbal stimulants.

Energy drinks are not harmful for most people, but what matters is knowing if they are right for you and how to use them safely.

Whether you’re ready to make a change, or you’re just curious, here are some tips:

  • Boost energy naturally
    • Sleep: even 30 extra minutes can help.
    • Food: are you eating when you’re hungry?
    • Move: a quick walk or stretch can wake you up.
    • Hydrate: drink water first. Dehydration can feel like being tired.
    • Fresh air: step outside for a few minutes.
    • A short break or a nap: take 10-20 minutes to recharge.
  • Know your limit. Check the label. Stay within recommended servings.
  • Cut back slowly. Reduce gradually to avoid headaches or other side effects.
  • Find a swap. Instead of another caffeinated drink, try:
    • Infused water – add mint, berries, or lemon to water
    • Sparking water
    • A smoothie
    • Herbal tea (caffeine-free)
  • Keep them off your mind. Keep energy drinks out of easy reach or out of sight. Avoid stocking up or walking by energy drinks while shopping.

Energy drink companies are pros at getting your attention and keeping it. They want you to buy their product again and again. Knowing their moves helps you stay in control.

  • Sponsorship and events: providing free tickets to extreme sports or gaming events, or sponsoring your favourite competitions. It’s all about linking their brand to excitement and performance.
  • Media: ads pop up on your socials, in games, on TV, and in stores, wherever you spend time.
  • The “wow” factor: celebs, athletes, and influencers in advertisements lead viewers to associate energy drinks with success, hype, and fun.
  • Eye-catching packaging: bright colours, wild flavours, and cool cans are designed to grab your attention.
  • Deals and subscriptions: bundles, points, and subscriptions are meant to keep you coming back for more.

Energy drinks are trying to sell a feeling, not facts. That “wow” moment you see in ads? It’s acting. You don’t need a drink to feel energized, confident, or cool.