Energy Drinks, Their Effects, and Safer Alternatives

Energy drinks have become a popular “quick fix” for people who feel tired, stressed, or overworked. Marketed as performance boosters, these drinks often contain high levels of caffeine, sugar, and other stimulants. While they may provide a short burst of energy, energy drinks can cause serious harm to the body—especially when used regularly or in large amounts. 

What’s Inside Energy Drinks?

High levels of caffeine 
Some energy drinks contain as much caffeine as several cups of coffee. Too much caffeine can cause:

• Rapid heart rate
• Increased blood pressure
• Anxiety and irritability
• Trouble sleeping

Teen bodies and brains are still developing, making them more sensitive to caffeine. Heavy use has been linked to heart rhythm problems and ER visits.

Large amounts of added sugar 
A single can may exceed the recommended daily sugar limit. Eating or drinking a large amount of sugar causes a quick spike in energy followed by a strong “crash.” Long-term risks include:

• Weight gain
• Type 2 diabetes
• Tooth decay

Sugar combined with caffeine places extra stress on the heart and nervous system.

How Energy Drinks Affect Sleep and Learning
Caffeine stays in the body for hours, even if consumed in the afternoon, and can lead to problems falling asleep at night, and poor sleep. Poor sleep can lead to:

• Difficulty focusing
• Memory problems
• Mood changes
• Lower academic performance

Lack of sleep often leads students to drink more energy drinks, creating an unhealthy cycle.

Safer Alternatives to Energy Drinks

Water

• Best option for hydration and overall body function.

Flavored water options

• Water with lemon, berries, or fruit slices
• Unsweetened herbal tea  

Moderate caffeine choices

• Small amounts of coffee or tea without added sugar (used sparingly).

Healthy lifestyle habits 

• 8–10 hours of sleep per night
• Regular physical activity  
• Balanced meals with:

• Fruits and vegetables
• Whole grains
• Protein  

These habits provide steady, natural energy without health risks.

Teachers, use this blog as a lesson resource for your students. Download an additional free guided worksheet here!

Use this lesson, the guided worksheet, and the questions below as:

• A bell ringer activity
• A substitute-friendly lesson
• A health literacy or decision making discussion

Pair with a brief class poll or think‑pair‑share for engagement. 

Before-Reading Short Answer Questions

1. When you feel tired during the day, what do you usually do to get more energy?
2. What do you already know or believe about energy drinks and how they affect the body?
3. Why might teenagers be especially interested in products that promise “instant energy” or “better performance”?

After-Reading Critical Thinking Questions

1. Based on what you read, why might energy drinks be especially risky for teenagers compared to adults? Use evidence from the text to support your answer.
2. How could relying on energy drinks create a cycle that actually makes someone feel more tired over time? Explain the steps in that cycle.
3. If you were designing a school campaign to reduce energy drink use, which safer alternatives and lifestyle habits from the article would you emphasize, and how would you convince students to try them?

How can we educate students on the facts about energy drinks?

G-W has published a new lesson about energy drinks as part of our regular lesson updates on current health topics. This lesson is available to G-W Health subscribers in the Online Instructor Resources. It dives much further into the topic and includes learning outcomes, key terms, an engaging infographic, a skills-based worksheet, and an answer key.

If you’re not a subscriber to G-W Health yet, register for a Free Preview to sample our materials for Middle School and High School. Your G-W Educational Consultant is happy to answer any questions you may have.

Let’s work together to build healthy lives!