The quest for the perfect tonic to boost energy and performance goes back to ancient civilisations, which used various foods and herbs to enhance focus, stamina, and overall vitality. Fast forward to today, and we’re faced with a wide choice of flavoured ‘energy drinks’, available in almost every shop.
Many farming roles involve long and unsociable hours, which can disrupt natural sleep patterns. In these situations, the promise of a quick energy boost from a colourful can is understandably enticing. However, regular consumption of energy drinks may come with hidden health costs.
Typically, energy drinks contain a high dose of caffeine, sugar, and sometimes vitamins or herbal extracts such as guarana, ginseng, and taurine. A medium-sized can of the UK’s most popular energy drink contains around 115mg of caffeine and over seven teaspoons of sugar. That’s quite a dose when compared to an average cup of tea, which provides about 50mg of caffeine, or a cup of instant coffee, which has around 70mg.
Current guidelines recommend that adults limit their caffeine intake to around 400 milligrams per day—and even less if you’re pregnant, breastfeeding, or have a heart condition. Caffeinated drinks are not recommended at all for children or young adults. If you’re also drinking coffee, tea, or fizzy drinks, it’s surprisingly easy to go over the recommended limit—especially during long workdays or night shifts.
The mix of caffeine and sugar in energy drinks can be particularly addictive. Over time, you may find yourself needing more just to feel the same boost. This can create a cycle of dependence, where skipping your usual “dose” leads to withdrawal symptoms like headaches, fatigue, and irritability.
It’s true that energy drinks can boost alertness in the short term, but when taken later in the day, caffeine can disrupt the ability to fall asleep, reduce sleep quality, and shorten total sleep time. Over time, poor sleep can affect mental wellbeing. One medical review reported a link between energy drink use and higher rates of anxiety, depression, and disturbed sleep—especially in working-age adults. Fatigue from poor sleep is particularly concerning in safety-critical roles, which almost all farming activities can be considered.
Many energy drinks are loaded with sugar, and regular consumption can contribute to weight gain, insulin resistance, and an increased risk of type 2 diabetes—not to mention their effect on dental health. Some studies suggest a higher risk of developing metabolic syndrome, a cluster of conditions including high blood pressure, elevated blood sugar, and increased abdominal fat. Even sugar-free options raise health concerns, as recent research suggests that artificial sweeteners may interfere with gut health and appetite regulation.
One of the most well-documented risks of energy drinks is their impact on heart health. Large doses of caffeine can raise blood pressure and, in some cases, disrupt the electrical signals that control the heartbeat. This can increase the risk of developing a dangerous heart rhythm. These effects can be seen in otherwise healthy individuals but may be more pronounced in people with existing heart conditions or when consumed alongside other substances such as nicotine or alcohol.
More research is needed to fully understand how energy drinks affect metabolic health and overall wellbeing. Over the past decade, there’s been a noticeable rise in health incidents related to their use—although many of these involve excessive intake or combinations with other substances. Recognising the risks, some countries have introduced restrictions on sales to young people and added warning labels to high-caffeine drinks.
A wee caffeine boost from time to time can have its place in daily life, and in moderation, may offer short-term benefits. However, if you find yourself relying on energy drinks to cope with long hours or fatigue, I urge you to read the label and consider these safer, more sustainable ways of fighting tiredness:
- Drink plenty of water – even mild dehydration can cause fatigue and reduce mental clarity.
- Eat regularly – ideally include some protein in each meal to provide steady energy and avoid sugar crashes.
- Try a short ‘power nap’ – set an alarm for 8–15 minutes and lie flat with your legs elevated.
- Keep caffeine intake moderate – and avoid it too late in the day to help protect your sleep.
- Prioritise sleep – where possible, aim for at least 7 hours of quality rest each night.
Dr Louise MacLarty has been a general practitioner and occupational health doctor in the Inverness and Dingwall area since 2007. Louise lives on a small farm in the Black Isle and helps to run the family forestry business. Louise is enjoying being part of the RSABI Health Hut team and promoting better health and wellbeing in the farming community.
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