The American College of Sports Medicine (ACSM) has issued a clear distinction between energy drinks like CELSIUS or C4 and traditional sports drinks such as Gatorade and Powerade. However, the lines between the two can often blur, particularly in marketing campaigns and social media posts featuring high-profile athletes.
For example, Chicago Bears quarterback Justin Fields endorsed C4 as a rookie, and CELSIUS recently signed NIL (name, image, and likeness) deals with six Heisman Trophy hopefuls, promoting its slogan, "live fit." While these endorsements may give energy drinks an athletic edge, health professionals warn athletes to proceed with caution.
Dr. Karan Rai, a sports medicine physician with OSF HealthCare who works with Illinois State University athletes, frequently discusses these drinks with his patients. He emphasizes that many energy drinks lack FDA approval, meaning their ingredients and potential effects are not always clear.
Both CELSIUS and C4 pack 200 milligrams of caffeine into a 16-ounce can. For comparison, a 12-ounce can of Pepsi contains just 38 milligrams, while an 8-ounce cup of coffee has 80-100 milligrams. Dr. Rai warns that excessive caffeine can lead to side effects like anxiety, jitteriness, and even impaired performance in some sports.
In addition to caffeine, other ingredients like green tea extract and guarana—often found in energy drinks—lack consistent data supporting their benefits for athletic performance.
When it comes to hydration, Dr. Rai recommends tailoring fluid intake to the activity. For activities lasting less than an hour, water is typically sufficient. For longer endurance efforts, electrolytes like sodium and potassium become essential.
Hydration levels can also be monitored by checking the color of one's urine, a simple method to gauge whether water intake is adequate or if additional electrolytes are needed.
Dr. Rai also issues a stern warning for certain groups: individuals with heart conditions, those under 18, or pregnant individuals should avoid energy drinks entirely. Ingredients like guarana and high levels of caffeine can exacerbate pre-existing conditions such as arrhythmias.
Traditional sports drinks, with their mix of sugar and electrolytes, remain relatively safe for most people, but the long-term effects of newer energy drinks like CELSIUS and Prime are not fully understood. Dr. Rai urges athletes to consult with their primary care provider or sports medicine physician to determine what's best for their specific needs.
Dr. Rai says that until they have more data, it's better to be cautious.
