Are you someone who prefers having energy drinks over water? Does it make you feel refreshed and more alert after a tiring workout or an exhausting day at work? If that’s the case, and if you’re consuming it on a daily basis, then it is time to reconsider your choices.
For a long time, many health experts have warned against the excess consumption of energy drinks, highlighting the impact it may have on your overall well-being. In an interaction with the OnlyMyHealth team, Deepti Lokeshappa, Senior Consultant-Nutritionist and Dietitian, Motherhood Hospital, Indiranagar, Bengaluru, discussed the role of energy drinks and explained why they may not be suitable for regular intake.
Also Read: Do You Know The Pros And Cons Of Energy Drinks? If Not, Read Here
Do Energy Drinks Help Boost Energy?
The US Centers for Disease Control and Prevention (CDC) suggest that energy drinks can increase alertness, attention, and boost energy, along with an increase in blood pressure, heart rate, and breathing. This is primarily because the beverage contains large amounts of caffeine, added sugars, and other additives, the health body shared.
According to the Harvard T.H. Chan School of Public Health, several energy drinks contain 200 mg of caffeine, which is equal to the caffeine amount in two cups of brewed coffee.
As per Lokeshappa, caffeine acts as a stimulant by blocking adenosine, a chemical that makes you sleepy. This leads to feeling more alert and boosts the release of other brain chemicals like dopamine and norepinephrine, impacting focus, learning, memory, and reward.
However, it's important to remember that caffeine doesn't create more energy but rather masks fatigue, the nutritionist warned, adding that overuse can actually deplete your body's natural energy stores, leading to crashes and potentially disrupting sleep.
The CDC reported that in 2007, 1,145 adolescents aged 12–17 were rushed to the emergency room for an energy drink-related emergency. Unfortunately, in 2011, the number jumped to 1,499.
Should You Consume Energy Drinks Regularly?
Consuming energy drinks on a regular basis can have several adverse effects on the body. Some of the most common side effects include the following:
- Dehydration
- Anxiety
- Insomnia
More severe complications of excess energy drink consumption include heart problems. A study published in the American Journal of Cardiology examined cases where energy drink (ED) consumption was linked to heart issues.
Researchers searched for reports published between 1980 and 2013, finding 17 cases of people who experienced heart rhythm issues, heart attacks, or other heart problems after drinking energy drinks.
Most of these people were young and healthy, and many consumed large amounts of the beverage or mixed it with alcohol or drugs. Although the study could not prove that energy drinks directly caused heart problems, it suggests a strong link.
Also Read: Why You Should Not Consume Energy Drinks
Additionally, regular consumption of energy drinks can also cause digestive issues and dental problems, said Lokeshappa, adding that beverages with a high sugar content (54 to 62 grams) usually contribute to weight gain and nutrient deficiencies.
Things To Keep In Mind While Choosing An Energy Drink
While it is best to cut down your consumption, there are a few conscious choices you can make while choosing an energy drink:
- Look for options with lower caffeine levels, especially if you’re sensitive or have health concerns.
- Opt for sugar-free versions or those with natural sweeteners like stevia.
- Limit brands with artificial colours, flavours, or preservatives.
- Watch out for guarana, ginseng, and other stimulants that can amplify caffeine’s effects.
Energy Drink Alternatives
Some of the best alternatives to energy drinks are:
- Water
- Green tea
- Herbal tea
- Natural smoothies with fruits, nuts, and vegetables
- Coconut water
- Natural fruit juices
Conclusion
While energy drinks can provide a quick boost in energy due to their high caffeine and sugar content, it is important to consume them in moderation. Drinking them in excess can lead to adverse effects such as increased heart rate, sleep disturbances, and potential long-term risks. Therefore, prioritise healthier alternatives like water, balanced nutrition, and sufficient rest for higher energy levels without compromising overall well-being.