Effects of Daily Energy Drink Consumption on the Body
Energy drink manufacturers range from well-known names like Red Bull, Monster, and 5-Hour Energy to up-and-comers Celsius and Prime. The business is increasing to the point where some supermarkets have to dedicate virtually an entire aisle to it.
According to the most recent predictions from Gitnux Market Data, more than 3 in 10 young adults (32.5%) routinely consume energy drinks, and between 2021 and 2028, global sales are predicted to increase by 7%. We couldn't help but question, "But are they healthy?" with the growing popularity of—and access to—a variety of energy drinks.
At EatingWell, we firmly believe that every food and beverage you enjoy (and aren't allergic or intolerant to) can be a part of a well-balanced eating pattern. However, some foods and beverages are better viewed as "sometimes" choices rather than regular habits.
But many consumers of energy drinks perceive them to be a substitute for coffee since they need the caffeine boost so badly. We'll explain what happens if you choose an energy drink over a cup of coffee below. Here are 5 verifiable health advantages of coffee (ICYMI).
How Do Energy Drinks Work?
It's difficult to generalize about energy drinks because, as we previously noted, there are hundreds of different brands, each with a variety of flavors and formulas. Energy drinks, whether they are marketed as "Watermelon Wave," "Razzle Berry," or "Rainbow Unicorn," are typically alcoholic beverages with high levels of caffeine from ingredients including guarana, ginseng, taurine, and carnitine.
The amount of caffeine in energy drinks per can varies from roughly 80 to 200 mg. For comparison, a 2-ounce espresso shot contains 127 milligrams, an 8-ounce serving of ordinary coffee contains 92, and a cup of cold-brewed coffee contains 283 milligrams.
The majority of energy drinks are sweetened with sugar or an artificial sweetener, according to Caroline Thomason, RD, CDCES, a registered dietitian in the greater Washington, D.C. area who helps women stop dieting and find confidence with food. Some energy drinks are supplemented with nutrients, vitamins, minerals, antioxidants, adaptogens, and/or amino acids.
According to Roxana Ehsani, M.S., RD, CSSD, a board-certified sports dietitian with a practice in Miami, "energy drinks are not regulated by the FDA, so it's hard to know for certain if the ingredients listed on the label in their quantities are actually in that product." (However, the amounts of calories and macronutrients should be comparable to those in other drinks.)
What Takes Place in Your Body When You Drink Energy Drinks Daily (Or Almost Daily)
Although every person is unique, the following is what you can encounter if you frequently use energy drinks.
Possible Increase in Alertness and Athleticism
According to Ehsani, several studies have connected the caffeine in energy drinks to increased physical endurance, heightened mood, and greater alertness.
"For this reason, they may be popular amongst active people or anyone looking for a brain boost to get them through a long day or energy boost before going out to train or workout," she explains.
The effects of caffeine vary greatly depending on the individual and their tolerance to it, as well as how much you've already consumed and how sensitive you are to it, claims Frances Largeman-Roth, RDN, a dietitian with a practice in Dobbs Ferry.
You'll Probably Make Your Nervous System Go Crazy
Energy drinks may be hazardous, especially those that contain significant amounts of caffeine (or if you sip on several in a short period of time), despite the fact that they may look like innocent, seductively advertised alternatives to the sodas, coffees, and kombuchas that share shelf space with.
According to research that was published in the American Heart Association Journal in May 2019, "large amounts of caffeine and other stimulants in energy drinks may be harmful to the nervous system, such as increasing blood pressure, heart rate, and breathing,"
Additionally, they may cause nervousness, anxiety, or difficulty falling asleep. (And we all understand how crucial it is to make an effort to get enough sleep!)
You'll be consuming an unknown amount of caffeine, and you could develop an addiction to it.
After learning about the potential side effects of excessive caffeine use, it's crucial to remember that "the FDA does not regulate the amount of caffeine in beverages, so the actual amount of caffeine in the beverage may be higher or lower than what's on the label," according to Bannan.
True, a small amount of caffeine can aid to increase mental clarity, energy, and mood, but there is such a thing as too much of a good thing. Regularly ingesting large amounts of caffeine can lead to dehydration (because caffeine is a diuretic), stomach issues, or even trigger withdrawal headaches.
If you find yourself reaching for energy drinks frequently, you may be developing a dependency on them to maintain your energy levels. You can discover that you require more energy drinks to keep awake and aware and don't respond to moderate sources of caffeine like a cup of coffee, adds Thomason.
Bannan advises reducing your dosage gradually to lessen your dependence on it if you experience these kinds of effects.
400 mg of caffeine per day is the suggested upper limit, or about 4 cups of coffee. Many energy drinks include this amount, and if you consume more than one each day, you might go over it.
You'll Probably Increase Your Daily allowed of Added Sugar
"The daily allowed for added sugar is 24 grams for women and 36 grams for males. The majority of energy drinks either surpass or reach the daily recommended allowance, according to Thomason.
This may cause your blood sugar to surge and then drop quickly, making you feel more exhausted than you did before you drank the first glass. Says Largeman-Rothwhich is the complete opposite of what most users of energy drinks want to achieve.
"Looking for sugar-free options can help keep added sugars in check here," says Thomason.
Just remember that sugar replacements can change flavor and have their own unique set of health risks.
Energy Drinks Should Be Avoided if You Are:
-A Child or Adolescent
-You are nursing a baby or pregnant.
-You're having a drink. ("Mixed beverages with alcohol and energy drinks are often associated with binge-drinking behavior, which increases the risks of harmful behaviors such as drunk driving and alcohol-related injuries," Bannan claims, citing research from the CDC).
Finding the Healthiest Energy Drink
Ehsani advises doing research on the beverage you're drinking if you're still motivated to open a can. Look at the ingredients list and choose something that has a moderate amount of added sugars and has a caffeine content that is in line with your tolerance level. Since you might also be consuming some caffeine from other sources including coffee, tea, soda, and chocolate, it is ideal for the energy drink's caffeine concentration to be much lower than the recommended maximum of 400 milligrams.
If you're undecided, ask a licensed dietitian nutritionist for guidance on your preferred beverage. They can assist in determining whether the beverage you select is safe to consume and the recommended serving size," Ehsani continues. It actually depends on the individual because everyone has a varied tolerance for caffeine and energy drinks.
To balance the pee-inducing effects of caffeine and achieve your daily hydration objectives, Largeman-Roth advises always consuming an equal amount of water along with your preferred energy drink. (In other words, even the healthiest energy drink shouldn't be used as a substitute for regular water.)
Healthy Alternatives to Energy Drinks
There are several less obvious possibilities that can also energise you, even though we are aware that the word "energy" appears in the name of the beverage category.
Instead of using energy drinks every day, Bannan advises "focusing on other ways to improve energy, such as ways to optimize sleep, move your body throughout the day, hydrate and eat foods that support your physical and mental well-being."
Our choice of the six finest beverages for an energy boost includes water, coffee, matcha tea (including Largeman-Roth's favorite, Cure Energizing Green Tea Mix), smoothies, and fresh fruit and vegetable juices (Ehsani enjoys POM Wonderful 100% pomegranate juice).
Here are 6 additional methods for a sustained energy boost:
-Step outdoors. Science demonstrates that spending only 20 minutes outside can help lower cortisol levels and lessen energy-draining stress.
-Inhale deeply. Deep belly breathing, also known as diaphragmatic breathing, can help to calm the nervous system and lessen the stress reaction. Place a hand on your abdomen and concentrate on deepening your breath the next time you feel tension zapping your vitality, advises Bannan.
-Shift it. Your blood flow can be increased by doing anything from 20 jumping jacks to a vigorous kickboxing session to a quick walk around the block.
-Putting sleep first. There isn't an energy drink potent enough to "fix" your exhaustion if you don't sleep well or long enough on a regular basis. Try some of the tactics from our article on "what I did for a week to get better sleep" instead.
-Consume adequate food. "Some of my clients who rely on energy drinks forgo eating regular meals out of convenience, then try to rely on an energy drink in its place," adds Thomason. The healthier option is to give your body enough calories, which will help keep your energy levels stable and reduce your desire for caffeine. (Spoiler alert: this will help you figure out how many calories you need each day.)
-Employ your nose. Both lemon and mint are exciting to the senses. Both or either can be added to a glass of water to make an all-natural "energy drink."
Conclusion
Even though the market for energy drinks is worth billions of dollars and many of them are branded as "healthy energy drinks," Bannan says that claim can often be exaggerated.
I would not consider energy drinks healthy in and of themselves, and for most individuals the advantages do not outweigh the hazards, she continues. "While certain energy drinks in moderation may fit into a healthy diet for some people," she says.
The caffeine in energy drinks, which increases alertness, is the key health benefit. If you occasionally like an energy drink as a pick-me-up and can fit the drink into your daily caffeine and total added sugar allowances, it's definitely okay to include it in your lifestyle. Dietitians we spoke to concurred that if you find yourself relying on these bottled jolts of energy on a regular basis or in particular situations, such as before a workout or while navigating traffic on your daily commute, you may want to consider why you do so.