What exactly is an energy drink?
Beverage aisles are increasingly crowded with all kinds of functional drinks, including prebiotic sodas and adaptogenic drinks featuring herbal ingredients like CBD and ginseng. Energy drinks are not new to this category, but they are one of the most popular. According to Statista, energy drink sales in the United States in 2023 were approximately $18.5 billion.
These drinks, which include brands such as Monster, Bang, Rockstar and Red Bull, often come in cans with sleek, impressive packaging, and are often loaded with caffeine and other stimulants. there is. Sports drinks, on the other hand, look similarly stylish and brightly colored, but are often bottled and designed to appeal to more active consumers, containing ingredients that promote hydration and replace electrolytes. I am.
Under the U.S. Food and Drug Administration’s (FDA) classification system, sports drinks are classified as “foods” with other beverages and are subject to strict labeling laws, whereas energy drinks are considered supplements and are subject to labeling and safety regulations. is looser. But according to the U.S. Anti-Doping Agency, the FDA leaves it up to manufacturers to decide whether a product is a sports drink or an energy drink. There are also no formal review procedures for these labeling practices, leaving shelves full of products that may contain questionable ingredients or unsafe amounts of ingredients.
According to NCCIH, energy drinks are sold in 12-ounce or 16-ounce (ounce) cans or bottles, like sodas, and also in 2-ounce or 2.5-ounce sizes, commonly referred to as energy shots. These smaller products are more concentrated and often contain the same amount of caffeine as a full-sized drink.
What’s in an energy drink?
Energy drinks are all formulated differently, so the ingredients and amounts vary widely between brands, but they all provide an energy boost through some type of stimulant (usually caffeine). Amounts can vary widely. For example, an 8-ounce cup of coffee typically contains 100 milligrams (mg) of caffeine, while a 16-ounce energy drink can contain 70 to 240 mg of caffeine, NCCIH reports. I am. (A 12-ounce can of caffeinated soda contains 35 mg.)
Many energy drinks, including those labeled “natural,” contain additional stimulants, but that doesn’t necessarily mean they’re good for your health. Guarana, one of the common ingredients in energy drinks, is a plant extract that has been used as a stimulant and contains caffeine, which can cause tremors, nervousness, and excitement when ingested in large amounts, according to the National Library. , it has also been associated with confusion, high blood pressure, and dehydration. of medicine. Yohimbe is also a common ingredient added to energy drinks. According to the NCCIH, it comes from an evergreen tree found in west and central Africa and has been reported to improve athletic performance, weight loss, blood pressure, and more, although there is limited research into the truth of the claims.
Energy drinks also tend to be high in sugar, and according to a report from Harvard University’s T.H. Chan School of Public Health, sugar is often the second most listed ingredient after water. For example, the original Green Monster energy drink contains 160 mg of caffeine and 54 grams (g) of sugar in a 16-ounce can. This amount is far higher than the American Heart Association’s recommendation of no more than 36 grams or 9 teaspoons (teaspoons) of sugar per day for men and 25 grams or 6 teaspoons per day for women.
Sugar is a source of energy, but it’s not the healthiest kind. Too much sugar can have negative health effects, leading to heart disease, obesity, fatty liver disease, and more, according to the results of a comprehensive review published in . BMJ The results also show that consuming sugar from soda, energy drinks, or refined carbohydrates increases glucose in the bloodstream, which spikes energy before leading to a crash, which is why Meaning sugar is not a sustainable energy boost.
nutritional disadvantages
All added sugars in energy drinks are known to be problematic for a healthy diet. However, sugar-free energy drinks are also not a good solution.Research published in BMJ In 2022, artificial sweeteners such as aspartame, acesulfame potassium, and sucralose were linked to an increased risk of cardiovascular disease. In 2023, the World Health Organization issued an official recommendation against the use of non-nutritive sweeteners, citing a lack of evidence to support their use for weight loss and reducing the risk of chronic disease. It even suggested possible undesirable health effects. Long term use. Despite this evidence, the FDA maintains that sugar substitutes are safe.
Consuming too much caffeine and other stimulants found in energy drinks can have negative health effects. According to the NCCIH, many energy drinks contain high levels of caffeine or are combined with various stimulants and don’t require exact amounts to be labeled so you know how much you’re consuming. It can be difficult to know exactly. The FDA advises against consuming more than 400 mg of caffeine per day, so one energy drink would give him more than half of his recommended daily limit.
How much is it safe to drink?
Energy drinks are not something to drink regularly because they contain high amounts of caffeine and other stimulants. “Although I don’t really recommend it, occasional consumption of energy drinks in moderation is generally considered okay for most people,” Schleiger says. She says that “sometimes” is subjective; some people see her once a week, while others only see her a few times a month.
It is important to know if there are any health conditions that contraindicate excessive amounts of caffeine. “High blood pressure, insomnia, anxiety, and depression can all be harmed by too much caffeine,” says Sylvia Klinger, founder of Hispanic Food Communications in Hinsdale, Illinois. (registered dietitian) says.
If you suffer from insomnia, avoid reaching for energy drinks as a way to stay alert. “People with insomnia or other sleep disorders should avoid consuming energy drinks, especially in the late afternoon or evening, to prevent further disruption of sleep patterns,” Schleiger says.
She points out that the effects of energy drinks can vary from person to person, and people with certain health concerns may be more prone to side effects. If you have a health condition and are unsure whether consuming energy drinks is good for you, please consult your health care professional first. It is also recommended that you avoid energy drinks if you are pregnant or breastfeeding, or if you are sensitive to caffeine.
Even if you don’t have any underlying health conditions, drinking too many energy drinks can cause health problems. “Consuming too many energy drinks can have negative health effects, including increased heart rate, high blood pressure, insomnia, anxiety, and digestive problems,” Schleiger says. “Some people are more sensitive to caffeine and may experience these effects at lower doses.”
Like other caffeinated beverages, energy drinks are not recommended for children under 12, and teens should also avoid them, according to the American Academy of Pediatrics. Despite these warnings, many energy drinks are marketed to exactly these age groups. The Prime Energy brand came under fire for targeting children, NBC News reported.
“Children and teens with certain health conditions, such as heart disease or anxiety disorders, may be more susceptible to the negative effects of energy drinks,” Schleiger says. “Parents should consult their health care provider to determine whether such beverages are safe for their children.”
Nutritionist-approved ways to boost your energy
If you’re looking to beat the afternoon slump, there’s a way to pick yourself up that doesn’t rely on cans or bottles. Klinger recommends these natural ways to loosen up.
- rest She says nothing recharges your body like a good night’s sleep. “Rest helps your body recover and repair any damage done to it during the day,” she says.
- exercise Exercise is good for your body and mind, and it’s also a great way to boost your energy levels. “The benefits of exercise are huge, and one of those benefits is improved energy levels,” Klinger says. “There are many activities you can do that don’t require expensive equipment and don’t require you to leave the house. Jumping rope in the garage, walking to run errands, or even playing with your kids are some of the activities recommended every day. According to the Harvard T.H. Chan School of Public Health, exercise helps circulate oxygen throughout the body, allowing the body to use energy more efficiently.
- hydration “Eating enough water-rich fluids and foods can boost your energy, help you stay focused, and increase your alertness,” says Klinger. According to the Harvard T.H. Chan School of Public Health, fruits, vegetables, and soups with a high water content are great for increasing your fluid intake, which helps maintain your energy levels. “Start drinking a glass of water as soon as you wake up in the morning, and continue drinking about 8 ounces of water every hour until before dinner,” she says.
summary
Now you know why energy drinks are not a healthy drink option to consume on a regular basis. There are better, more natural ways to boost your energy and manage chronic fatigue than reaching for this caffeinated beverage.
