Between Celsius, Prime, and Panera’s Charged Lemonade, caffeinated drinks are everywhere, and not always for the best reasons.
After multiple lawsuits claiming it caused health problems and even death, Panera announced it would be pulling the bevs from stores in May (Panera denied the allegations in the lawsuits, saying the decision was part of a “menu transformation.” )
Additionally, a U.S. senator called for Prime to be investigated by the FDA in 2023, and the drink was recalled in Canada due to its high caffeine content. Celsius, which contains the same amount of caffeine as Prime and almost six times the amount of a can of Coca Cola, has not faced the same criticism.
This may be because Prime calls itself an energy drink, but Celsius is advertised as a lifestyle and fitness drink, intended to help you get a better workout, boost your metabolism, and burn body fat (these claims are supported by short-term studies in small samples which are usually financed by Celsius or related parties). It’s also popular with women, who share videos of themselves drinking it at the gym.
There’s just one problem: Celsius, like many other energy drinks, contains a lot of caffeine, but you might not even know it. The brand’s sleek packaging with images of fruit on the can and hard-to-find caffeine content label fooled even Dakota Johnson, who said Variety she didn’t realize that when she drank several cans a day, she was “overdosing on caffeine.”
Meet the expert: Amy Stephens, RDN, is a dietitian specializing in sports nutrition.
“It looks natural, but it’s not,” says Amy Stephens, RDN, a dietitian specializing in sports medicine. (For example, the drink contains sugar substitute sucralose, which the WHO warned could be linked to systemic inflammation and metabolic diseases, a review in To live.)
When it comes to caffeine, the self-proclaimed fitness drink contains 200 milligrams. While caffeine may have *some* benefits before a workout, you should be careful about when, how much, and how often you consume it, says Stephens, and you certainly wouldn’t want to consume multiple cans in a day. (Women’s health contacted Celsius and Prime for comment, but they did not respond.)
Here’s what you need to know about incorporating caffeine and energy drinks into your fitness routine.
Can Caffeine Really Help You Get a Better Workout?
That is sometimes possible. Caffeine has benefits when it comes to getting active, whether you’re running a race or lifting weights. It can delay the feeling of fatigue, make workouts easier, improve alertness and focus, increase your endurance and reduce your perceived exertion, says Stephens. It does this by inhibiting adenosine receptors and stimulating adrenaline secretion, resulting in increased mental arousal and pain and fatigue tolerance, according to a 2022 study in Nutrients. In short, that extra energy makes a workout feel a little easier.
According to a 2021 review, caffeine could be most beneficial for endurance athletes The Journal of the International Society of Sports Nutrition. Endurance durations in athletes who consumed moderate amounts of caffeine (about three to six milligrams per kilogram of body weight) before testing were increased by 3 to 15 percent compared to a placebo group, the review found. For strength trainers, the science is more mixed on caffeine’s ability to improve muscle endurance and strength, but it likely delays muscle fatigue, researchers wrote.
It sounds great, but it’s not that useful if you use it every day. “Chronic, daily use actually makes it less effective” because your body builds up a tolerance, says Stephens, and it can also lead to dependence, something that former drinkers of high-caffeine energy drinks post about online. And when would you want to use caffeine for a boost? One day you’ll need extra energy – or before a marathon, she says.
There are also downsides to using too much caffeine in general, and everyone has different tolerance levels. For some, drinking a high-caffeine beverage can make them anxious, make their heart race, cause gastrointestinal problems or increase blood pressure, Stephens says. These are especially risks if you have not eaten enough beforehand. Because of these side effects, people with high blood pressure, gastrointestinal problems, anxiety or ADHD, and women who experience heart palpitations during menopause, may want to avoid energy drinks with high caffeine content, Stephens says. But if you don’t have any of these problems, are not sensitive to caffeine, And If you haven’t consumed, say, a cup of coffee, right beforehand, it’s okay to consume a caffeinated pre-workout drink even if you’re on your way to a HIIT class, says Stephens.
Another important thing caffeine affects: your sleep. You wouldn’t want to drink caffeine before an afternoon or evening workout because it could disrupt your shuteye, hindering your recovery, says Stephens.
How much caffeine can you safely drink before exercising?
According to the FDA, most adults should stick to a daily caffeine limit of 400 milligrams, which means a drink like Celsius consumed before a workout will put you halfway to the recommended maximum dose. (A cup of coffee contains about 100 milligrams, for reference.) So, assuming you don’t experience the above side effects, consuming one energy drink or pre-workout mix before exercise is okay according to the daily consumption limit. Three to six milligrams of caffeine per kilogram of body weight, taken an hour before a sweat session, hits the sweet spot for athletes, says Stephens. So for a 150-pound person, that’s 200 milligrams on the low side and 400 milligrams on the high side.
You also have to consider where else you’re getting caffeine throughout the day, which can be tricky when it’s not always so clear exactly how much is in the things you consume. Things like coffee, tea, soda and chocolate all contain caffeine. “It’s okay to have a cup of coffee or a cup of tea,” says Stephens. “The question is: do you first drink a cup of coffee and then a Celsius?”
Alternative pre-workout drinks
When it comes to getting caffeine before a workout, there’s not much difference between something like Prime, Celsius or a pre-workout powder, says Stephens. “It’s all packaging,” she says. The same guidelines apply: pay attention to how much caffeine is in a serving and limit yourself to staying under that daily guideline. You don’t have to have a full 12 oz can either, says Stephens. Try drinking half and see how you feel.
You can also keep it simple if you’re looking for some extra energy during a workout, but don’t want the high levels that come with energy drinks. Eat a simple carbohydrate snack like fruit or drink green or black tea, says Stephens.
Olivia Luppino is an editorial assistant at Women’s Health, where she covers health and fitness. She previously wrote for The Cut, POPSUGAR, and Salon and has written about everything from New York Fashion Week to dating app trends to the U.S. women’s soccer team (aka her heroes). When she’s not writing, Olivia is probably catching up on Bravo shows or being late for barre class.