Energy drinks
In this info sheet
What should we be thinking about teens’ energy drink consumption? These beverages are readily available and placed near juices and soft drinks at the store. They may seem harmless, but they contain a large amount of sugar and caffeine, which can negatively affect the health of teens. Let’s take a look at just what these energy drinks are!
To better understand
So what are energy drinks anyways?
Energy drinks are sweetened beverages that contain a large amount of sugar and caffeine. These beverages may also contain vitamins, minerals or “natural” ingredients or stimulants. This may give the impression that they are a good choice to improve health. However, they can pose health risks, especially for teens. And the risk increases when they are mixed with alcohol.
A regular 473 ml energy drink may contain:
- 14 teaspoons of sugar
- 180 mg of caffeine, the equivalent of 2 cups of filtered coffee
A few examples of energy drink brands: Red Bull, Guru, Prime, Monster and Rockstar.
Why should I be concerned about my teen drinking energy drinks?
- Energy drinks contain a lot of sugar.
Energy drinks are sweetened beverages, like juice, fruit cocktails and flavoured milk, soft drinks and sports drinks. Consuming a large amount of sweetened beverages can have several negative effects on your teen’s health:
- Type 2 diabetes;
- Heart disease;
- Dental cavities.
To learn more about sweetened beverages, watch this En mode ado video.
- Teens are more sensitive to the effects of caffeine contained in energy drinks.
Possible effects of drinking a large amount of caffeine include:
- Difficulty sleeping;
- Agitation, irritability and nervousness;
- A rapid or abnormal heart rate;
- Dehydration.
Regular caffeine consumption can also cause a dependency. When you stop consuming it, you may feel symptoms such as drowsiness, depressed mood and headaches.
Calculation of maximum caffeine intake:
For young people 18 years of age and under, it is recommended not to exceed 2.5 mg of caffeine per kilogram of body weight per day. For a teen weighing 55 kg, that means 138 mg of caffeine. The amount of caffeine in just one energy drink may therefore exceed the daily limit for young people. It is also important to know that other foods contain caffeine, for example, chocolate, cola soft drinks and, of course, coffee and tea.
Are energy drinks a good choice for an energy boost?
No, not in the long-term. Caffeine is a nervous system stimulant. It may reduce the feeling of fatigue. However, this effect is temporary and short-lived. In the long term, these drinks will leave you feeling even more tired and you’ll continue to feel the need to drink caffeine to regain your energy. The best way to have energy is to move every day, eat well, and sleep!
Are energy drinks designed to meet the body’s needs during physical activity?
No. Energy drink brands often sponsor athletes or sports events. However, several sports associations and experts advise against using energy drinks before, during and after practising a sport. Mixing energy drinks with playing a sport can cause cardiovascular problems in certain people. This can also hinder rehydration and cause nausea, diarrhea and bloating.
Sometimes energy drinks get confused with sports drinks. Sports drinks, like Gatorade or Powerade, do not contain caffeine. They contain water, sugar and minerals. They are used to replace the minerals eliminated by perspiring during an intense sports activity. However, drinking water is still the best choice!
Are there any risks when energy drinks and alcohol are mixed?
Yes. Energy drinks can temporarily mask feeling inebriated or the fatigue associated with alcohol consumption. This may cause teens to drink more alcohol, while they’re blood alcohol hasn’t decreased. It may also cause them to take more risks (impaired driving, having unprotected sex, etc.).
To better support
Communication
- If your teen drinks energy drinks, show an interest in what they drink. Ask them questions to understand why they drink it.
- If necessary, dispel certain myths about how energy drinks affect their health.
- Give your teen the real information, without dramatizing or trivializing!
- Talk to your teen about the risks that come with mixing energy drinks and alcohol.
Supervision/Guidance
If you have any concerns about your teen’s energy drink consumption:
- Calculate the recommended caffeine limit for your teen based on their weight (see the box “Calculation of maximum caffeine intake” above).
- Evaluate your teen’s caffeine consumption with them. To find out the amount of caffeine contained in other foods, click here.
- Together, look for ways to not exceed the maximum caffeine intake recommended.
Support
- Ask your teen questions about their energy drink consumption and their friends consumption. Help your teen think about how their consumption of these drinks is influenced by their friends and marketing.
- When an ad for energy drinks comes up, take the opportunity to start a discussion about them with your teen.
- Have a conversation with your teen about alternatives to using energy drinks. For example, if your teen uses energy drinks while playing sports, replacing them with water and a snack they like (fruit and nuts, smoothie, vegetables and humus or cheese, granola bar and yogurt, etc.).
At home
- Be a role model for your teen. Evaluate your own caffeine consumption (coffee, tea, energy drinks, etc.).
- Make sure there’s always a pitcher of water at meals, reusable water bottles available for everyone in the family and make water the preferred beverage in your home!
Resources and practical tools
For support
General resources
If you are concerned about a situation, do not hesitate to reach out to a support worker or a healthcare professional:
Specialized resources
Certain addiction prevention organizations in the Montérégie (OPDM) offer workshops related to youth and energy drink consumption. See the map of the territory to identify which OPDM is located in your sector.
To learn more
See this file developed by the Collectif Vital on energy drink marketing targeting youth to help you start a conversation about this with your teen.
References
Association pour la santé publique du Québec. (s.d). Boissons énergisantes et sucrées.
Collectif vital (s.d.). Boissons dites énergisantes.
Dubé, P.-A., Plamondon, L. et Tremblay, P.-Y. (2010). Boissons énergisantes : risques liés à la santé et perspectives de santé publique (publication no 1167). Institut national de santé publique du Québec.
Institut national de santé publique du Québec. (2017, avril). Boissons sucrées : tendances des achats au Québec, impacts sur la santé et pistes d’action. TOPO no 14.
Pound, C. M. et Blair, B. (2017). Les boissons pour sportifs et les boissons énergisantes chez les enfants et les adolescents. Document de principes de la Société canadienne de pédiatrie. Paediatrics and Child Health, 22(7), 411-415.
This info sheet has been produced with the financial support of the ministère de la Santé et des Services sociaux and has been written in collaboration with:
- Victoria Dubé and Marie-Christine Bombardier, addiction prevention workers, Actions dépendances
- Mélissa Leroux, addiction prevention educator, Liberté de choisir
- Lydia Lefebvre-Fortin, director of the addiction prevention program, La maison de Jonathan
- Satellite, addiction prevention organization
- Isabelle Tremblay, Dt.p.,CISSS de la Montérégie-Est
Latest updates : august 2024
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