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Everything You Need to Know About Sports and Energy Drinks

February 2025
Heather Mayer Irvine

If you believe the ads, you might think an ice-cold sports or energy drink will quench your thirst while giving you a boost to power through your day. What the ads don’t tell you: Most of these drinks may as well be liquid desserts, thanks to how much sugar they have. And many of them also contain crazy-high levels of caffeine. A lot of these drinks are advertised as healthy ways to hydrate or focus, but you’re usually better off with plain water. Consuming too much sugar and caffeine can negatively affect your health. Read on for the lowdown on these sugary beverages.

True or False?

Take this quiz to find out.

1

True or False? Energy drinks can be harmful to your health. 

True! Energy drinks often contain high levels of caffeine. Too much caffeine can cause health problems, including increased heart rate, anxiety, sleep issues, and digestive issues (so gross!). 
2

True or False? You need a sports drink whenever you exercise.

False! If you’re sweating a lot, your body might benefit from the electrolytes (essential minerals that help your muscles function) in sports drinks. But for a moderate workout, you’re fine drinking plenty of water.
Take the quiz again

Energy drinks can contain as much as 300 milligrams of caffeine. That’s the same as drinking:

  • Six 12-ounce caffeinated sodas
  • Four 6-ounce cups of black tea
  • Three 6-ounce cups of coffee

Make Your Own Flavored Drink

Jazz up your water with natural flavorings. Wash a piece of fruit (try strawberries, watermelon, oranges, cucumbers), slice it, and then add to cold water. You can also add fresh herbs like mint or basil. Not only will your water get a flavor boost, you’ll get some electrolytes and vitamin C without any added sugar or caffeine.

Double-Check the Label

Sure, you’re drinking just one bottle of a sports or energy drink, but that bottle might contain two or more servings. Read the label before you chug the whole thing.

What’s the Diff?

According to the Food and Drug Administration, which controls how foods are labeled, there are no rules about what can be a called an energy drink or a sports drink, or what these drinks contain. But this chart is a general guide to the difference between the two.

Contain Sugar: Both

Contain Electrolytes: Sports Drinks

Contain Caffeine: Energy Drinks

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Personal Health
Nutrition

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