Energy drinks have become the go-to choice for students pulling all-nighters, professionals powering through long days, and athletes seeking a quick boost. They promise focus, energy, and stamina in a can. But here’s the catch: what they give you in the short term may come with long-term consequences, especially for your kidneys. One area of concern is the connection between energy drinks and kidney stones. These drinks are usually loaded with sugar, caffeine, and acids, all of which can change how your body processes minerals and fluids. That mix may tip the balance toward the formation of kidney stones.
By Majd Isreb, MD, FACP, FASN, IFMCP
Sugar in Energy Drinks and Kidney Stones
If you’ve ever checked the label on an energy drink, you probably noticed the sugar content. Some have as much sugar as a soda, or more. That’s a big problem when it comes to kidney stones. Research shows that individuals who consume a high amount of sugar-sweetened beverages have a higher risk of developing kidney stones. Fructose, the type of sugar often used in these drinks, lowers urine pH and increases stone-forming substances like calcium and oxalate. In other words, sugar is creating the perfect recipe for kidney stones.
Caffeine in Energy Drinks and Kidney Stone Risk
Now let’s talk caffeine. In moderate amounts, caffeine from coffee or tea can actually be protective against stones. But when it comes to energy drinks and kidney stones, things get complicated. Energy drinks don’t just give you caffeine; they usually pair it with a big dose of sugar and sometimes sodium. Caffeine itself makes you pee more, which sounds like it would help, but if you don’t also drink plenty of water, it can leave your urine more concentrated. Combine that with the sugar hit, and the scales tip in the wrong direction.
Acid Content of Energy Drinks and Kidney Stones
Here’s something people don’t often think about: the type of acid in your drink matters. Many sodas and some energy drinks use phosphoric acid, which can reduce urinary citrate. Citrate is one of your body’s natural defenses against stones, so lowering it isn’t a good thing. On the flip side, drinks with citric acid might offer a bit of protection because citrate helps block stone formation. But when citric acid comes bundled with high sugar, that benefit doesn’t really get a chance to shine.
Practical Tips for Kidney Health
So, what can you do if you love your energy drinks but also want to protect your kidneys? The good news is you don’t have to swear off caffeine entirely. It’s really about making smarter choices:
- Cut back on sugar-sweetened energy drinks whenever you can.
- If you absolutely need one, reach for the zero-sugar versions.
- Always balance them with plenty of water; think of it as giving your kidneys a little back-up support.
- Try healthier alternatives for energy, like citrus-infused water, which not only hydrates but also adds citrate, a natural kidney stone fighter.
- If you’ve had stones before, ask your doctor about a 24-hour urine test to see how your diet and drinks are affecting your stone risk.
The Bottom Line on Energy Drinks and Kidney Stones
Energy drinks may give you that quick lift when you need it, but they’re not doing your kidneys any favors. Between the sugar, acid, and caffeine, the evidence points toward a higher risk of stones for regular drinkers. The pain and disruption of kidney stones are simply not worth the short-term buzz. The simple swap, trading energy drinks for water, or at least keeping them to an occasional treat, can make a big difference for your long-term kidney health.
