Is 4 Energy Drinks a Week Bad for Your Health?

Drinking four energy drinks a week might seem harmless-after all, you’re not downing one every day. But when you look closer at what’s inside those cans, the picture changes. It’s not just about caffeine. It’s about sugar, artificial sweeteners, stimulants, and how your body reacts when you make this a regular habit.

What’s really in your energy drink?

Most popular energy drinks pack between 80 and 160 milligrams of caffeine per can. That’s about the same as a strong cup of coffee. But unlike coffee, energy drinks often contain 27 to 30 grams of sugar-nearly seven teaspoons-in a single serving. Even the "sugar-free" versions aren’t harmless. They replace sugar with artificial sweeteners like sucralose or acesulfame K, which studies link to changes in gut bacteria and insulin response over time.

Then there’s the cocktail of other ingredients: taurine, guarana, L-carnitine, B-vitamins, and sometimes even yohimbine or synephrine. These aren’t just flavor additives. Guarana alone can add another 20-40 mg of caffeine. And while your body can handle small amounts of these compounds, stacking them up four times a week adds up.

How your body responds to four energy drinks a week

Your heart doesn’t care if you drink one energy drink on Friday night or spread them out over the week. Each one triggers a spike in adrenaline and blood pressure. A 2023 study from the American Heart Association tracked over 2,000 healthy adults who consumed one to four energy drinks per week. Those who drank four or more had a 22% higher chance of experiencing palpitations, dizziness, or elevated resting heart rate compared to those who drank none.

Even if you don’t feel symptoms, your body is still reacting. Caffeine blocks adenosine, the chemical that tells your brain it’s time to rest. Over time, your brain adapts by making more adenosine receptors. That means you need more caffeine to get the same effect-and you’re more likely to crash harder when you skip it.

Sugar spikes are another issue. Four drinks a week means you’re getting 108-120 grams of sugar weekly from energy drinks alone. That’s over 30% of the recommended daily limit for added sugars, just from one source. The liver turns excess sugar into fat. Over months, that can lead to fatty liver, even in people who aren’t overweight.

Who’s at risk?

Not everyone reacts the same way. Teenagers, pregnant women, people with anxiety disorders, and those with heart conditions are at higher risk. But even healthy adults aren’t immune. A 32-year-old office worker in Brisbane I spoke with started drinking two energy drinks on weekdays to get through afternoon slumps. Within three months, she developed chronic headaches and trouble sleeping. She cut back to one per week-and her symptoms vanished.

People who mix energy drinks with alcohol are especially vulnerable. The caffeine masks how drunk you feel, leading to riskier behavior and higher alcohol consumption. The combination also puts extra stress on the heart. Emergency rooms see a spike in cases during weekends when this combo is common.

What’s the safe limit?

The FDA recommends no more than 400 mg of caffeine per day for healthy adults. That’s about two to three energy drinks, depending on the brand. But that’s total caffeine-from coffee, tea, soda, and supplements too. If you drink a cup of coffee in the morning and two energy drinks later, you’re already over the limit.

For sugar, the World Health Organization says adults should consume no more than 25 grams of added sugar per day. That means even one energy drink a day pushes you past the limit. Four a week might seem okay, but if you’re also having soda, yogurt, or dessert, you’re likely exceeding it.

There’s no official "safe" number of energy drinks per week. But experts agree: if you’re drinking more than two a week, you’re increasing your risk of long-term health issues-even if you feel fine now.

Alternatives that actually work

You don’t need a can of chemicals to feel energized. Real energy comes from sleep, hydration, and food. Here’s what works better:

• Drink a glass of water first thing in the morning and before meals. Dehydration is a major cause of afternoon fatigue.
• Swap one energy drink for a small handful of nuts and an apple. The natural sugars and healthy fats give steady energy without the crash.
• Try green tea. It has about 30 mg of caffeine plus L-theanine, which calms your nervous system while keeping you alert.
• Take a 10-minute walk outside. Sunlight and movement reset your circadian rhythm better than any stimulant.

Some people swear by electrolyte drinks like Nuun or LMNT. They have no caffeine, no sugar, and help with hydration-especially if you’re active. These aren’t energy boosters, but they prevent the fatigue that makes you reach for energy drinks in the first place.

When to cut back-or quit

If you notice any of these signs, it’s time to reduce your intake:

• You feel jittery or anxious after drinking one
• You need to drink more to feel the same effect
• You have trouble falling asleep even when you don’t drink after 2 p.m.
• You get headaches when you skip your usual drink
• Your heart races or feels like it’s skipping beats

Quitting cold turkey can cause withdrawal headaches and fatigue for a few days. A better approach: reduce by one drink every three days. Replace each skipped drink with water, herbal tea, or a protein snack. Within two weeks, your body will reset. Your sleep will improve. Your cravings will fade.

Bottom line

Four energy drinks a week isn’t an emergency-but it’s not harmless either. It’s a slow drip of sugar, caffeine, and stimulants that wear down your body over time. You might not feel it now, but your heart, liver, and brain are paying the price.

If you’re drinking energy drinks to get through the day, ask yourself: what’s really draining your energy? Is it lack of sleep? Poor nutrition? Too much screen time? Fix those, and you won’t need the can.

Energy drinks aren’t the enemy. But they’re not a solution either. They’re a shortcut-and shortcuts often lead to detours you didn’t plan for.