Should you drink an energy drink during a workout?

October 15, 2025 •

3 min read

According to the American College of Sports Medicine, energy drinks are fundamentally different from sports drinks and are not recommended for exercise due to their high levels of caffeine and sugar. So, should you drink an energy drink during a workout? The answer is more complex than a simple yes or no, hinging on your health, workout intensity, and the specific drink's composition.

Quick Summary

Energy drinks are generally not recommended for consumption during a workout due to high levels of caffeine, sugar, and other stimulants. This can lead to dehydration, cardiovascular strain, and energy crashes, potentially hindering performance. Opting for water or specific sports drinks designed for hydration and electrolyte balance is often a safer and more effective strategy for most exercise routines.

Key Points

Risks outweigh benefits: For most people and most workouts, the high-caffeine, high-sugar content in energy drinks poses greater risks than rewards, potentially hindering performance and causing health issues.
Dehydration is a key danger: Due to their high caffeine content, energy drinks act as a diuretic, increasing urination and risking dehydration, which is counterproductive during exercise when you need to rehydrate effectively.
Cardiovascular strain is a serious concern: The potent stimulants can elevate heart rate and blood pressure, placing extra strain on the heart, especially when combined with the physical stress of a workout.
Avoid the sugar crash: The rapid energy spike from high sugar content is followed by a crash that can leave you feeling more fatigued and sluggish than before, undermining your workout goals.
Opt for safer alternatives: Water is the best option for most workouts, while sports drinks are specifically formulated to provide proper hydration, electrolytes, and sustained energy for intense, prolonged activity.
Proper fuel is key: Natural energy boosters like bananas, oats, or a small cup of coffee can provide more sustained energy without the negative side effects of energy drinks.

Energy Drinks vs. Sports Drinks: Understanding the Difference

Energy drinks and sports drinks serve different purposes and have distinct compositions. Sports drinks are designed to replace fluids, carbohydrates, and electrolytes lost during exercise, particularly beneficial for intense activities over an hour. Energy drinks, conversely, provide a quick stimulant boost, not hydration.

The Composition Breakdown

Energy drinks typically contain high levels of caffeine, excessive sugar or artificial sweeteners, herbal stimulants like guarana, ginseng, and taurine, and added vitamins. Sports drinks are primarily water with electrolytes (sodium and potassium) and carbohydrates for energy and hydration.

The Potential Risks of Consuming Energy Drinks During Exercise

For most individuals and exercise types, the risks associated with energy drinks during a workout outweigh potential benefits.

Cardiovascular Strain

High stimulant levels in energy drinks can increase blood pressure and heart rate, stressing the cardiovascular system, especially during exercise. This risk is heightened for those with heart conditions.

Dehydration and Diuretic Effects

Caffeine's diuretic properties can exacerbate fluid loss during sweating, leading to dehydration. Energy drinks do not effectively replace fluids and electrolytes, making them poor hydration choices.

The Sugar Crash

The high sugar content in many energy drinks causes a rapid blood sugar spike followed by a crash, leading to fatigue and hindering sustained energy during a workout.

Digestive Discomfort

Carbonation, high sugar, and stimulants in energy drinks can cause gastrointestinal issues like nausea, bloating, and stomach upset during exercise.

Jitters and Anxiety

Excessive caffeine can lead to jitters, restlessness, anxiety, and sleep disturbances, negatively impacting focus and performance.

When Energy Drinks Might Offer a Performance Boost

Some elite athletes may see performance benefits from energy drinks consumed 10-60 minutes before exercise, particularly in focus and endurance, attributed to caffeine. Studies suggest modest improvements for endurance and team sports athletes using specific caffeine dosages (3-6 mg/kg body weight), often exceeded by standard energy drinks.

Healthier and Safer Alternatives to Energy Drinks

Safer options exist for fueling and hydrating workouts.

Optimal Pre-Workout Nutrition

Focus on balanced meals with carbohydrates and protein.

1-3 hours before: Small meal (oatmeal, Greek yogurt).
30-60 minutes before: Small snack (banana, energy bar).
Stay hydrated: Drink 16-20 ounces of water 2-3 hours prior and sip regularly.

Natural Hydration and Electrolytes

Prioritize hydration during exercise, especially intense or long sessions.

Water: Best for most workouts under an hour.
Sports drinks: For longer/more intense sessions, providing electrolytes and carbs.
Coconut water: Natural electrolyte source.
Beetroot juice: Can improve blood flow and endurance.
Coffee or tea: Controlled caffeine boost without high sugar.

The Verdict: Should You Drink an Energy Drink During Your Workout?

For most individuals, it is not recommended due to risks like dehydration, heart strain, and energy crashes. Water is suitable for moderate workouts, while sports drinks are better for intense or prolonged exercise to provide hydration, electrolytes, and sustained energy. Prioritize long-term health over quick fixes.


Feature	Energy Drinks	Sports Drinks
Primary Goal	Instant energy and alertness	Rehydration and electrolyte replenishment
Key Ingredients	High caffeine, high sugar/sweeteners, herbal stimulants	Water, electrolytes (sodium, potassium), carbohydrates
Hydration Impact	Poor; caffeine's diuretic effect can cause dehydration	Excellent; formulated to aid in fluid absorption
Cardiovascular Risk	High; increases heart rate and blood pressure	Low; designed to support bodily function
Energy Profile	Quick spike followed by a crash	Steady, sustained energy from carbohydrates
Best Use	Generally not recommended for exercise; pre-workout boost for some elite athletes	Long-duration or high-intensity exercise
Digestive Issues	Can cause nausea and stomach upset due to carbonation, sugar, and stimulants	Low risk of digestive issues when used properly

For more information on the dangers of energy drink consumption during exercise, see the guidelines from the American College of Sports Medicine.

Frequently Asked Questions

An energy drink contains high levels of caffeine, sugar, and stimulants for a quick boost of alertness, but can cause dehydration and heart strain during exercise. A sports drink is formulated with water, electrolytes, and a balanced amount of carbohydrates for rehydration and sustained energy during physical activity.

Yes. The high levels of sugar in most energy drinks cause a rapid spike in blood glucose, which is followed by a sharp crash. This drop in energy can leave you feeling more fatigued and lethargic than you were before, ultimately harming your workout performance.

No. The high caffeine content in energy drinks is a diuretic, which increases urination and can lead to dehydration during a workout. They do not effectively replenish the fluids and electrolytes lost through sweat, unlike a sports drink or water.

The high amounts of caffeine and other stimulants can increase heart rate and blood pressure, placing extra stress on your cardiovascular system. For people with pre-existing heart conditions, this can be particularly dangerous and may increase the risk of adverse cardiac events.

Instead of an energy drink, consider alternatives like a cup of black coffee for caffeine without the added sugar, or a small snack like a banana for natural carbohydrates and potassium. Proper hydration with water is also critical.

While zero-calorie versions eliminate the sugar crash, they still contain high doses of caffeine and other stimulants that can cause heart strain, jitters, and anxiety. The core issue of using potent stimulants for exercise remains, and they do not provide optimal hydration.

For exercise lasting more than 60 minutes or of high intensity, a sports drink is recommended. These are specifically designed to provide a balanced amount of electrolytes and carbohydrates to maintain fluid balance and energy levels.