You probably already know energy drinks aren’t exactly “health food.” But the real issue isn’t just caffeine, it’s the other components that contain energy drinks. Let’s break it down. How Energy Drinks Trigger Kidney Stones Energy drinks can be a hidden trigger for kidney stones because of their high content of added sugars, caffeine, and …
You probably already know energy drinks aren’t exactly “health food.” But the real issue isn’t just caffeine, it’s the other components that contain energy drinks. Let’s break it down.
How Energy Drinks Trigger Kidney Stones
Energy drinks can be a hidden trigger for kidney stones because of their high content of added sugars, caffeine, and sodium. One 16-ounce can may pack over 50 grams of sugar, mostly in the form of fructose. A 2023 review from South Dakota State University found that excessive fructose intake can change how your kidneys process minerals, making you more prone to forming stones. This happens because fructose increases calcium, oxalate, and uric acid excretion in your urine, three key players in kidney stone development.
Just like energy drinks, even beverages like coffee can contribute to dehydration and stone risk when overconsumed, as explained in this article on coffee and kidney stones. The takeaway is that caffeine isn’t the enemy, but dose and hydration matter more than most people realize.
Caffeine Isn’t Innocent
Caffeine acts as a diuretic. That means you lose more fluids, which can lead to dehydration. Less water in your body means more concentrated urine, an ideal environment for kidney stones to form. A dehydrated system also limits the kidneys’ ability to effectively flush out excess calcium or oxalates.
Added Sodium Makes It Worse
Most energy drinks also contain sodium, which can raise calcium levels in the urine. More calcium in your urine = higher risk of forming calcium oxalate stones. This is especially problematic if you’re already on a high-salt diet or not drinking enough water.
Overloading on Vitamin C and Animal Protein
Some energy drinks are fortified with ascorbic acid (vitamin C) and amino acids from animal protein extracts. Both can increase oxalate production in your body. That’s a fast track to kidney stones, especially if you’re already susceptible.
B Vitamins in Energy Drinks
B vitamins, particularly B6, are often marketed as a benefit in energy drinks. But here’s the catch: excessive intake can burden the kidneys if not balanced properly. That’s why it’s smarter to get B6 in a controlled form, like in Beelith magnesium tablets, which support kidney health, especially for people prone to stone formation.
Magnesium for kidney stones
Magnesium balances calcium and oxalate levels in your urine. A deficiency here can tilt that balance the wrong way, making you more prone to stones. Plus, magnesium helps reduce inflammation in kidney tissues, which supports long-term kidney function for those experiencing ongoing issues due to alcohol-related magnesium loss. Learn more about how alcohol can affect magnesium levels.
If You’re Already at Risk, Energy Drinks Aren’t Worth It
If you’ve ever had a kidney stone or have a family history, energy drinks aren’t just empty calories, they are a risk. Other conditions like urolithiasis, diabetes, or even stress-related deficiencies make things worse by depleting your magnesium and hydration levels. That’s why staying hydrated and using preventive tools like magnesium supplements matter.
Good Substitutes for Energy Drinks That Won’t Harm Your Kidneys
If you’re turning to energy drinks for a quick pick-me-up, you’re not alone, but your kidneys might not appreciate it. Instead of flooding your system with sugar, caffeine, and sodium, you can get a natural boost from healthier alternatives that support hydration and energy without increasing your risk for kidney stones. Try these safer swaps:
Unsweetened green tea: It contains just enough caffeine to improve focus and alertness, along with antioxidants like EGCG that may protect your kidneys from oxidative stress. Plus, it’s hydrating when served without sugar.
Electrolyte-infused water (no added sugar): These are especially helpful if you’re active or sweat a lot. Look for ones with magnesium, potassium, and calcium. These are the key minerals that support electrolyte balance and kidney health.
Coconut water(in moderation): Naturally low in sugar and packed with potassium, coconut water can help keep you hydrated. Just make sure to choose an unsweetened version, and don’t overdo it if you’re prone to high potassium levels.
B vitamin drinks (no sugar added): If you’re looking for that energy drink vibe without the crash, opt for drinks with B-complex vitamins, especially B6, which plays a role in reducing oxalate levels. Just double-check the label to make sure they’re not loaded with hidden sugars.
Lemon water: It’s simple, cheap, and helps prevent kidney stones by raising citrate levels in your urine, which reduces stone formation. It also makes staying hydrated a little more enjoyable.
Herbal teas (like ginger or hibiscus): These are naturally caffeine-free and hydrating. Some, like hibiscus, may even support kidney function while delivering a rich antioxidant profile.
The key is staying away from anything loaded with fructose, artificial sweeteners, or high levels of caffeine, all common in commercial energy drinks. Hydration and natural nutrient support go a long way, especially if you’re trying to avoid or recover from kidney stones.
Smart Habits to Help You Avoid Kidney Stones
Instead of cutting out everything, focus on adding better habits:
Hydrate often: Aim for 11 to 13 cups of water daily, especially if you’re physically active or live in a hot climate. Proper hydration helps dilute your urine, which reduces the concentration of stone-forming minerals like calcium, oxalate, and uric acid. If your urine is pale yellow or nearly clear, that’s a good sign you’re staying on track.
Balance your calcium intake: Many people think they should cut out calcium to avoid stones, but that’s a common mistake. Low calcium intake can actually lead to higher oxalate absorption in your gut, which increases kidney stone risk. Instead of avoiding calcium, get it from natural food sources like leafy greens and dairy, not supplements, unless advised by your doctor.
Cut down on added sugars and sodium: Added fructose and high sodium levels (often found in processed snacks and energy drinks) are two of the biggest diet-related causes of kidney stones. Fructose increases uric acid and oxalate in urine, while sodium increases calcium excretion. Check labels for both, and aim to stay below 2,300 mg of sodium per day for better kidney health.
Don’t go overboard with protein: Diets heavy in animal-based protein (red meat, poultry, eggs) raise the acidity of your urine and boost calcium and uric acid levels. These conditions can lead to kidney stone formation. You don’t have to go vegetarian, but keeping your portions in check and mixing in plant-based proteins like legumes can ease the burden on your kidneys.
Key Takeaways
Energy drinks can increase your risk of kidney stones due to high levels of fructose, sodium, caffeine, and ascorbic acid.
They alter urine chemistry by increasing calcium, oxalate, and uric acid levels.
Caffeine causes dehydration, a known trigger for stone formation.
B vitamins in energy drinks are not always beneficial when unbalanced or overused.
Magnesium helps prevent kidney stones, especially when paired with vitamin B6, as in Beelith’s magnesium tablets.
FAQ
Can drinking energy drinks cause kidney damage beyond stones?
Yes. Regular intake can strain kidney function, especially in people with high blood pressure or pre-existing kidney conditions.
Are sugar-free energy drinks safer for your kidneys?
Not entirely. Even sugar-free versions can contain caffeine, sodium, and additives that impact kidney stone risk.
How many energy drinks per week is “safe”?
There’s no clear threshold, but even moderate intake (2–3 per week) can increase stone risk, especially with poor hydration.
What’s a better alternative for energy without harming kidneys?
Stay hydrated, eat a protein-balanced breakfast, and use magnesium-based supplements to support metabolism and energy without the risk.
Can kidney stones be caused by stress alone?
Yes. Chronic stress affects hormone levels, magnesium status, and hydration—all contributors to kidney stone risk.
Steve Jenkins is an accomplished leader in the pharmaceutical industry. He’s the Executive Chairman of Beach Pharmaceuticals, a role he’s been flourishing in since January 2017. Jenkins brings a solid scientific foundation to his work, holding a Bachelor of Science degree in Chemistry from the University of Florida. His strong background and many years of experience in the industry give him unique insights and a deep understanding of the field.
Can You Get Kidney Stones From Energy Drinks?
You probably already know energy drinks aren’t exactly “health food.” But the real issue isn’t just caffeine, it’s the other components that contain energy drinks. Let’s break it down. How Energy Drinks Trigger Kidney Stones Energy drinks can be a hidden trigger for kidney stones because of their high content of added sugars, caffeine, and …
You probably already know energy drinks aren’t exactly “health food.” But the real issue isn’t just caffeine, it’s the other components that contain energy drinks. Let’s break it down.
How Energy Drinks Trigger Kidney Stones
Energy drinks can be a hidden trigger for kidney stones because of their high content of added sugars, caffeine, and sodium. One 16-ounce can may pack over 50 grams of sugar, mostly in the form of fructose. A 2023 review from South Dakota State University found that excessive fructose intake can change how your kidneys process minerals, making you more prone to forming stones. This happens because fructose increases calcium, oxalate, and uric acid excretion in your urine, three key players in kidney stone development.
Just like energy drinks, even beverages like coffee can contribute to dehydration and stone risk when overconsumed, as explained in this article on coffee and kidney stones. The takeaway is that caffeine isn’t the enemy, but dose and hydration matter more than most people realize.
Caffeine Isn’t Innocent
Caffeine acts as a diuretic. That means you lose more fluids, which can lead to dehydration. Less water in your body means more concentrated urine, an ideal environment for kidney stones to form. A dehydrated system also limits the kidneys’ ability to effectively flush out excess calcium or oxalates.
Added Sodium Makes It Worse
Most energy drinks also contain sodium, which can raise calcium levels in the urine. More calcium in your urine = higher risk of forming calcium oxalate stones. This is especially problematic if you’re already on a high-salt diet or not drinking enough water.
Overloading on Vitamin C and Animal Protein
Some energy drinks are fortified with ascorbic acid (vitamin C) and amino acids from animal protein extracts. Both can increase oxalate production in your body. That’s a fast track to kidney stones, especially if you’re already susceptible.
B Vitamins in Energy Drinks
B vitamins, particularly B6, are often marketed as a benefit in energy drinks. But here’s the catch: excessive intake can burden the kidneys if not balanced properly. That’s why it’s smarter to get B6 in a controlled form, like in Beelith magnesium tablets, which support kidney health, especially for people prone to stone formation.
Magnesium for kidney stones
Magnesium balances calcium and oxalate levels in your urine. A deficiency here can tilt that balance the wrong way, making you more prone to stones. Plus, magnesium helps reduce inflammation in kidney tissues, which supports long-term kidney function for those experiencing ongoing issues due to alcohol-related magnesium loss. Learn more about how alcohol can affect magnesium levels.
If You’re Already at Risk, Energy Drinks Aren’t Worth It
If you’ve ever had a kidney stone or have a family history, energy drinks aren’t just empty calories, they are a risk. Other conditions like urolithiasis, diabetes, or even stress-related deficiencies make things worse by depleting your magnesium and hydration levels. That’s why staying hydrated and using preventive tools like magnesium supplements matter.
Good Substitutes for Energy Drinks That Won’t Harm Your Kidneys
If you’re turning to energy drinks for a quick pick-me-up, you’re not alone, but your kidneys might not appreciate it. Instead of flooding your system with sugar, caffeine, and sodium, you can get a natural boost from healthier alternatives that support hydration and energy without increasing your risk for kidney stones. Try these safer swaps:
The key is staying away from anything loaded with fructose, artificial sweeteners, or high levels of caffeine, all common in commercial energy drinks. Hydration and natural nutrient support go a long way, especially if you’re trying to avoid or recover from kidney stones.
Smart Habits to Help You Avoid Kidney Stones
Instead of cutting out everything, focus on adding better habits:
Key Takeaways
FAQ
Yes. Regular intake can strain kidney function, especially in people with high blood pressure or pre-existing kidney conditions.
Not entirely. Even sugar-free versions can contain caffeine, sodium, and additives that impact kidney stone risk.
There’s no clear threshold, but even moderate intake (2–3 per week) can increase stone risk, especially with poor hydration.
Stay hydrated, eat a protein-balanced breakfast, and use magnesium-based supplements to support metabolism and energy without the risk.
Yes. Chronic stress affects hormone levels, magnesium status, and hydration—all contributors to kidney stone risk.
Article by Steve JenkinsSteve Jenkins is an accomplished leader in the pharmaceutical industry. He’s the Executive Chairman of Beach Pharmaceuticals, a role he’s been flourishing in since January 2017. Jenkins brings a solid scientific foundation to his work, holding a Bachelor of Science degree in Chemistry from the University of Florida. His strong background and many years of experience in the industry give him unique insights and a deep understanding of the field.