Energy drinks have become a common part of daily life, especially among young adults, students, and shift workers looking for a quick boost. Marketed as performance enhancers that claim to improve focus, alertness and stamina, these drinks often deliver short-term results — but the potential long-term effects are frequently misunderstood or overlooked.
A Quick High with a Cost
One of the biggest concerns surrounding energy drinks is their sugar content. A single 500ml energy drink can contain between 20g and 55g of sugar, depending on the brand. This is equivalent to roughly 4 to 12 teaspoons of sugar in one can.
That means just one energy drink may already meet — or exceed — the recommended daily sugar intake. According to the World Health Organization (WHO), adults should limit added sugar intake to 25g per day, which is about five teaspoons.
Common energy drink sugar levels (500ml):
- Monster Energy – ±55g (≈12 teaspoons)
- Red Bull – ±51g (≈11 teaspoons)
- Powerade – ±23g (≈5 teaspoons)
- Dragon Energy – ±55g (≈12 teaspoons)
- Switch – ±20g (≈5 teaspoons)
- Coke – ±55g (≈12 teaspoons)
While sugar-free versions do exist, they are not always a risk-free alternative. Many rely on artificial sweeteners, which remain controversial and may affect appetite regulation and gut health when consumed frequently or in large quantities.
Caffeine: More Than Just Strong Coffee
Caffeine is the primary stimulant found in energy drinks and is often underestimated by consumers. Health authorities generally recommend no more than 400mg of caffeine per day for healthy adults — roughly the equivalent of four cups of coffee.
Approximate caffeine content per 500ml:
- Coca-Cola – ±48mg
- Monster Energy – ±160mg
- Switch Energy – ±160mg
- Red Bull – ±160mg
- Dragon Energy – ±150mg
Unlike coffee, energy drinks are often consumed quickly and repeatedly, sometimes several cans in a short period. This makes it easy to exceed safe caffeine limits without realising it. Excessive intake has been linked to heart complications, anxiety, sleep disruption and strain on the liver, particularly when energy drinks are used daily.
The Bottom Line
Energy drinks are not inherently dangerous when used occasionally and responsibly. However, regular or excessive consumption, especially in large volumes, carries real health risks that are often overlooked.
Understanding what’s in the can — particularly sugar and caffeine levels — is essential. Moderation, awareness, and informed choices remain the safest approach for consumers.