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Healthy Eating & Physical Activity Categories
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Active for Health
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Age and Stage
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Infants, Children and Youth
- Child Who Is Overweight: Evaluating Nutrition and Activity Patterns
- Child Who Is Overweight: Medical Evaluation
- Eczema and Food Allergy in Babies and Young Children
- Feeding Your Baby: Sample Meals for Babies 6 to 12 Months of Age
- Food Allergy Testing
- HealthLink BC Eating and Activity Program for Kids
- Healthy Eating for Children
- Healthy Eating Guidelines for Your Vegetarian Baby: 6-12 months
- Healthy Eating Guidelines for Your Vegetarian Toddler: 1-3 years
- Helping Your Child Who Is Overweight
- Interactive Tool: What Is Your Child's BMI?
- Iron-Fortified Infant Cereal Recipes: Finger Foods For Babies and Toddlers
- Mealtime and Your Toddler
- Parenting Babies (0-12 months)
- Reducing Risk of Food Allergy in Your Baby
- Snack Ideas for Preschoolers
- Your Toddler: Nutritious Meals for Picky Eaters
- Physical Activity for Infants, Children and Youth
- Older Adults
- Pregnancy
- Menopause and Perimenopause
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Infants, Children and Youth
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Being Active
- Health Benefits of Physical Activity
- SMART Goal Setting
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Getting Started
- Getting Started: Adding More Physical Activity to Your Life
- Quick Tips: Fitting Physical Activity Into Your Day
- Quick Tips: Getting Active as a Family
- Fitness: Adding More Activity To Your Life
- Getting Started With Flexibility and Exercise
- Fitness Machines
- Fitness Clothing and Gear
- The Three Types of Physical Activity
- Overcoming Barriers: Adding More Physical Activity to your Life
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Choosing Your Activity
- How to Choose Safe Equipment
- Exercising While Sitting Down
- Fitness DVDs and Videos
- Tips for Picking the Right Activities
- Quick Tips: Getting in Shape Without Spending Money
- Fitness: Walking for Wellness
- Walk Your Way To Health
- Tai Chi and Qi Gong
- Water Exercise
- Yoga
- Bob's Story: Biking for Health
- Exercise and Physical Activity Ideas
- Fitness: Choosing Activities That Are Right for You
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Staying Active
- Fitness: Getting and Staying Active
- Fitness: Making It a Habit
- Quick Tips: Having Enough Energy to Stay Active
- Quick Tips: Staying Active at Home
- Quick Tips: Staying Active When You Travel
- Physical Activity in Winter
- Quick Tips: Staying Active in Cold Weather
- Quick Tips: Staying Active in Hot Weather
- Injury Prevention and Recovery
- Fitness and Exercise Learning Centre
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Conditions
- Diabetes and Hypoglycemia
- Eating Disorders
- Healthy Eating for Disease Prevention
- Eating Right When You Have More Than One Health Problem
- Being Active When You Have Health Problems
- Physical Activity and Disease Prevention
- Anemia
- Arthritis and Osteoporosis
- Physiotherapy for Low Back Pain
- Low Back Pain: Exercises to Reduce Pain
- Cancer
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Digestive
- Managing Constipation in Adults
- Healthy Eating Guidelines for People with Diverticular Disease
- Fibre and Your Health
- Lower Fibre Food Choices
- Eating Guidelines For Gallbladder Disease
- Healthy Eating Guidelines for Irritable Bowel Syndrome
- Lactose Intolerance
- Healthy Eating Guidelines for People with Peptic Ulcers
- Bowel Disease: Changing Your Diet
- Celiac Disease: Eating a Gluten-Free Diet
- GERD: Controlling Heartburn by Changing Your Habits
- Irritable Bowel Syndrome: Controlling Symptoms with Diet
- Food Allergies
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Heart
- Cardiac Rehabilitation
- Coronary Artery Disease: Exercising for a Healthy Heart
- DASH Diet Sample Menu
- Healthy Eating Guidelines for People Taking Warfarin Anticoagulants
- Healthy Eating to Lower High Blood Pressure
- Exercising to Prevent a Stroke
- Healthy Diet Guidelines for a Healthy Heart
- Heart Arrhythmias and Exercise
- Heart Failure: Eating a Healthy Diet
- Heart Failure: Track Your Weight, Food and Sodium
- Heart-Healthy Eating
- Heart-Healthy Eating: Fish and Fish Oil
- Heart-Healthy Lifestyle
- High Blood Pressure: Nutrition Tips
- High Cholesterol: How a Dietitian Can Help
- Modify Recipes for a Heart-Healthy Diet
- Plant-based Diet Guidelines
- Peripheral Arterial Disease and Exercise
- Physical Activity Helps Prevent a Heart Attack and Stroke
- High Blood Pressure: Using the DASH Diet
- Healthy Eating: Eating Heart-Healthy Foods
- Heart Health: Walking for a Healthy Heart
- Izzy's Story: Living with the DASH Diet
- Exercise and Fibromyalgia
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Kidney and Liver
- Healthy Eating Guidelines for People with Early Chronic Kidney Disease (CKD) Stages 1 and 2
- Healthy Eating Guidelines for Prevention of Recurrent Kidney Stones
- Healthy Eating for Chronic Hepatitis
- Kidney Disease: Changing Your Diet
- Kidney Stones: Preventing Kidney Stones Through Diet
- Non-Alcoholic Steatohepatitis (NASH)
- Lupus: Healthy Eating
- Mutiple Sclerosis
- Parkinson's Disease and Exercise
- Sally's Story: Avoiding Metabolic Syndrome
- Spinal Cord
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Food and Nutrition
- About Healthy Eating
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Eating Habits
- Developing a Plan for Healthy Eating
- Drinking Enough Water
- Eating Journal
- Emotional Eating
- Food Journaling: How to Keep Track of What You Eat
- Healthy Eating: Changing Your Eating Habits
- Healthy Eating: Getting Support When Changing Your Eating Habits
- Healthy Eating: Making Healthy Choices When You Eat Out
- Healthy Eating: Making Healthy Choices When You Shop
- Healthy Eating: Overcoming Barriers to Change
- Healthy Eating: Starting a Plan for Change
- Healthy Eating: Staying With Your Plan
- Healthy Eating to Decrease Stress
- Jaci's Story: Changing her Life With Small Steps
- Jeremy's Story: Focusing on Eating Habits
- Loralie's Story: It's Never Too Late
- Maggie Morries: Plan Ahead When You Eat Out
- Plant-based Foods
- Sugary Drinks and Other Beverages
- Sodium
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Nutrients
- Added Sugars
- Antioxidants
- Antioxidants and Your Diet
- Carbohydrate Foods
- Carbohydrate, Proteins, Fats and Blood Sugar
- Choosing a Vitamin and Mineral Supplements
- Cholesterol and Triglycerides: Eating Fish and Fish Oil
- Comparing Sugar Substitute
- Dietary Fats and Your Health
- Dietary Guidelines for Good Health
- Dietary Reference Intake
- Eating Protein
- Calcium and Your Health
- Food Sources of Vitamin K
- Getting Enough Calcium and Vitamin D
- Getting Enough Fibre
- Getting Enough Folic Acid
- Getting Enough Iron
- Getting Enough Potassium
- Healthy Eating: Cutting Unhealthy Fats From Your Diet
- Healthy Eating: Taking Calcium and Vitamin D
- High Potassium Eating
- High Potassium Foods
- Iron and Your Health
- Iron in Foods
- Low-Potassium Foods
- Major Nutrients in Food
- Minerals: Their Functions and Sources
- Non-Milk Sources of Calcium
- Quick Nutrition Check for Protein
- Quick Nutrition Check for Protein: Sample Menus
- Quick Nutrition Check for Vitamin B12
- Types of Fats
- Vitamin and Mineral Supplements for Adults
- Vitamins: Their Functions and Sources
- Food Labels
- Plan, Shop and Prepare
- Food, Water and Beverage Safety
- Canada's Food Guide FAQs
- Food Security
- Vegetarian Diets
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Healthy Weights
- About Healthy Weights
- Genetic Influences on Weight
- Screening for Weight Problems
- Unplanned Weight Loss
- Quick Tips: Cutting Calories
- Physical Activity for Weight Loss
- Weight Loss by Limiting Calories
- Tips for Maintaining Weight Loss
- Choosing a Weight-Loss Program
- Boosting Your Metabolism
- Exercise Helps Maggie Stay at a Healthy Weight
- Healthy Eating: Recognizing Your Hunger Signals
- Hunger, Fullness, and Appetite Signals
- Weight Management
- Weight Management: Stop Negative Thoughts
- Maggie's Strategies for Eating Healthy
- Maggie: Making Room for Worth-It Foods
- Maggie's Story: Making Changes for Her Health
- Weight Management Centre
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Policies and Guidelines
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Guidelines for Food and Beverage Sales in BC Schools
- Guidelines for Food and Beverage Sales: Making Bake Sales Delicious and Nutritious
- Guidelines for Food and Beverage Sales: Boosting the Sales of Nutritious Food in Schools
- Guidelines for Food and Beverage Sales: Food Fundraiser Ideas for Schools
- Guidelines for Food and Beverage Sales: Involving Everyone in Implementing the Guidelines
- Guidelines for Food and Beverage Sales: Selling Food and Beverages at School Sporting Events
- Guidelines for Food and Beverage Sales: Planning Healthy Cafeteria Menus
- Healthier Choices in Vending Machines
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Guidelines for Food and Beverage Sales in BC Schools
- Provincial Nutrition Resource Inventory
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Forms and Tools
- Walking Log
- Exercise Planning Form
- Physical Activity Log
- Par-Q+ and ePARmed-X+
- Target Heart Rate
- Interactive Tool: What is Your Target Heart Rate
- Borg-Rating of Perceived Exertion Scale
- Rating of Perceived Exertion (RPE)
- Overview of BC Provincial and Federal Nutrition Benefits Programs
- Body Mass Index (BMI)
- Body Mass Index (BMI) for Adults
- Interactive Tool: Do Your BMI and Waist Size Increase Your Health Risks?
- Measuring Your Waist
- Body Fat Testing
- Fitness: Using a Pedometer, Step Counter, or Wearable Device
- Email a HealthLinkBC Dietitian
- Email a Qualified Exercise Professional
British Columbia Specific Information
For information on energy drinks, see HealthLinkBC File #109 Caffeinated Energy Drinks. You may also call 8-1-1 to speak to a registered dietitian, Monday to Friday 9:00 a.m. to 5:00 p.m., or you can Email a HealthLinkBC Dietitian.
Topic Contents
Overview
What are energy drinks?
Energy drinks are drinks that claim to improve energy. Their main ingredient is caffeine. They usually contain sugar, which adds calories. They also may contain guarana plant extract (which is similar to caffeine), taurine (an amino acid), and vitamins.
Are energy drinks safe for adults?
The main ingredient in energy drinks is caffeine. Consuming moderate amounts of caffeine (less than 400 mg a day) is considered safe for adults. There is about 150 mg of caffeine in 1 cup (250 mL) of brewed coffee. A single energy drink can have as much as 180 mg of caffeine per serving. Caffeine increases energy in adults and fights tiredness. But too much caffeine can make you feel nervous or grouchy. And it can cause an upset stomach, diarrhea, and headaches.
Alcohol
Drinking energy drinks and alcohol together may be unsafe. The caffeine in these drinks can make the effects of alcohol harder to notice. People may feel they are not as intoxicated as they really are. Mixing caffeine with alcohol may cause you to drink more. That's because the caffeine may keep you awake longer.
Pregnancy
In small amounts, caffeine is considered safe for the developing baby. But if you're pregnant, it's a good idea to keep your caffeine intake below 300 mg (about 2 cups of coffee) a day.footnote 1
The total caffeine in an energy drink may be more than the recommended amount.
Are energy drinks safe for children and teens?
Experts recommend that children and teens not drink energy drinks.footnote 2, footnote 3
One reason to avoid them is that the main ingredient is caffeine. It can cause problems in children and teens, including:
- Higher blood pressure.
- Sleep problems.
Energy drinks may make existing problems worse in children and teens. For example, energy drinks can:
- Make high blood pressure and abnormal heartbeats more likely in those who have heart problems.
- Increase blood sugar in those who have diabetes.
The best way for children and teens to improve energy is to eat a balanced diet and get enough sleep.
What are some concerns about energy drinks?
Concerns about energy drinks include the amounts of caffeine and sugar they contain and other issues.
- Too much caffeine.
- Energy drinks contain caffeine and other ingredients. A single energy drink can have as much as 180 mg of caffeine per serving.
- Other ingredients.
- Energy drinks may contain other ingredients, such as kola nut or guarana. There has been little research on how these ingredients may affect the body.
- Sugar.
- Energy drinks usually contain sugars, which add to the calories. This could lead to weight gain. The sugars can also lead to dental problems.
- Withdrawal.
- When your body gets used to a lot of caffeine and then you stop using it, you can get symptoms such as headaches, feeling tired, having trouble concentrating, and feeling grouchy.
- Sleep.
- The caffeine in energy drinks may make it harder to sleep. Some people may feel they need less sleep, due to the stimulation they get from the caffeine. This can lead to not getting enough sleep (sleep deprivation).
What are sports drinks?
Sports drinks help replace water (rehydrate) and electrolytes that your body loses through sweating after activity. Electrolytes are minerals, such as potassium, calcium, sodium, and magnesium, that keep the body's balance of fluids at the proper level. Sports drinks can also restore carbohydrate that the body uses during activity.
Sports drinks often contain carbohydrate in the form of sugar. They may also contain electrolytes and minerals and sometimes protein, vitamins, or caffeine. They come in different flavours.
Examples of sports drinks include Accelerade, Gatorade, and Powerade.
How are sports drinks useful?
Water is usually the best choice before, during, and after physical activity. But a sports drink may be useful if you sweat a lot during activities that are intense or last a long time. For example, a runner or cyclist in a long-distance event could use a sports drink to hydrate and replace electrolytes.
Sports drinks may contain sugars but have little nutritional value. They add calories. So if you're not exercising long or hard, sports drinks could lead to weight gain. The sugars in these drinks can also lead to dental problems.
How are sports drinks useful for children and teens?
Water is usually the best choice before, during, and after physical activity. But a sports drink may be useful if children and teens have exercised intensely or for a long period of time. It can help hydrate them and replace electrolytes.
Children and teens use carbohydrate for energy. A balanced diet gives them the carbohydrates and electrolytes they need. They don't need extra carbohydrates and electrolytes from sports drinks, even after brief physical activity or exercise.
If your child takes part in intense or long-lasting activities or exercises, talk to your doctor or a registered dietitian. They can tell you how to best use sports drinks.
Related Information
References
Citations
- Health Canada (2013). Health Canada reminds Canadians to manage their caffeine consumption. Available online: https://healthycanadians.gc.ca/recall-alert-rappel-avis/hc-sc/2013/34021a-eng.php
- American Academy of Pediatrics (2011). Clinical Report—Sports drinks and energy drinks for children and adolescents: Are they appropriate? Pediatrics, 127(6): 1182–1189.
- Canadian Paediatric Society (2017). Energy and sports drinks in children and adolescents. Available online: https://cps.ca/en/documents/position/energy-and-sports-drinks. Accessed November 10, 2021.
Credits
Current as of: March 1, 2023
Author: Healthwise Staff
Medical Review:
E. Gregory Thompson MD - Internal Medicine
Adam Husney MD - Family Medicine
Kathleen Romito MD - Family Medicine
Heather Chambliss PhD - Exercise Science
Current as of: March 1, 2023
Author: Healthwise Staff
Medical Review:E. Gregory Thompson MD - Internal Medicine & Adam Husney MD - Family Medicine & Kathleen Romito MD - Family Medicine & Heather Chambliss PhD - Exercise Science
This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use and Privacy Policy. Learn how we develop our content.
Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.
Contact Physical Activity Services
If you have questions about physical activity or exercise, call 8-1-1 (or 7-1-1 for the deaf and hard of hearing) toll-free in B.C. Our qualified exercise professionals are available Monday to Friday from 9am to 5pm Pacific Time. You can also leave a message after hours.
Translation services are available in more than 130 languages.
HealthLinkBC’s qualified exercise professionals can also answer your questions by email.
Contact a Dietitian
If you have any questions about healthy eating, food, or nutrition, call 8-1-1 (or 7-1-1 for the deaf and hard of hearing) toll-free in B.C. You can speak to a health service navigator who can connect you with one of our registered dietitians, who are available 9am to 5pm Monday to Friday. You can also leave a message after hours.
Translations services are available in more than 130 languages.
HealthLinkBC Dietitians can also answer your questions by email.