The Buzz on Energy Drinks
Energy drinks are a popular product that are marketed as a beverage to increase energy, enhance performance, and increase mental alertness. Energy drinks are most popular amongst 13-35 year olds with around 30% of teens consuming them regularly. Do energy drinks do what their label says they will? Let’s break it down.
What do energy drinks contain?
Energy drinks contain around 150 mg caffeine per 8 ounces. Most also have large amounts of sugar and other supplements like taurine, B vitamins, ginseng, yerba mate, creatine, and ginkgo biloba.
Benefits
Many people report an increase in alertness, improved memory, and improved mood. Consumption of energy drinks has been shown to increase aerobic endurance and performance; however, no changes were seen in muscle strength or power.
Risks
Regularly consuming energy drinks may result in an increased heart rate. The high amounts of caffeine can cause anxiety, insomnia, gastrointestinal upset, restlessness, and muscle twitching. It can also cause chronic headaches. Energy drinks have been shown to increase cortisol levels, which is the stress hormone.
Often the amount of sugar in energy drinks exceeds that of soda. The high sugar content in energy drinks has been attributed to obesity, type 2 diabetes, and cardiovascular disease.
Lack of regulation
The Food and Drug Administration (FDA) regulates the amount of caffeine in beverages, however, oftentimes energy drink companies will classify their products as a supplement, so regulation is not required. The FDA does not regulate any other ingredients in energy drinks, therefore there is a potential risk of adulteration and contamination.
Energy Drinks and Exercise
Due to the high amount of caffeine, energy drinks consumption should be avoided in hot environments with an extended duration of exercise. The caffeine content acts as a diuretic, causing fluid loss, and increases the risk of dehydration.
Mixing with Alcohol
A popular trend mixes energy drinks and alcohol. However, this combination can be incredibly dangerous as the energy drink increases a person’s level of alertness, which can easily mask symptoms of inebriation. Because of this, it was found that mixing energy drinks and alcohol can lead to an increased consumption of alcohol, with the potential for alcohol poisoning.
Should we drink them?
Water should always be the preferred beverage for individuals; however, energy drinks can be an option if a person chooses to consume caffeine. Along with caffeine, these beverages usually have high amounts of sugar, herbs, and vitamins that are not closely regulated and may not be necessary for the consumer. Those with health risks and conditions, like diabetes and cardiovascular disease, should avoid drinking energy drinks. There have been some benefits seen in aerobic performance, but there is lacking evidence to support the consumption of energy drinks impacts performance differently than other caffeinated beverages.
Resources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4682602/
https://www.nccih.nih.gov/health/energy-drinks
https://www.hsph.harvard.edu/nutritionsource/energy-drinks/
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-buzz-on-energy-drinks