Tidbit Tuesday - Energy Drinks
Hello,
Welcome to another Tidbit Tuesday where we aim to teach you something new about health, nutrition, lifestyle, training, and so much more, every week!
Today we are going to continue our conversation from the previous discussions about sugar and pop, today we will take a deeper dive into Energy Drinks.
Not everyone drinks them, but those who do usually swear by them!
Energy Drinks are beverages, commonly in replacement of coffee, that contain ingredients claiming to increase energy and mental performance.
Who wouldn't want that?!
Nearly all of them contain caffeine as the stimulant, as well as containing taurine or
L-carnitine which is supposed to stimulate your metabolism.
Other common ingredients include sugar, B vitamins, amino acid derivatives, and herbal extracts.
The National Centre for Complementary and Integrative Health states the following:
Consuming energy drinks raises important safety concerns.
Between 2007 and 2011, the number of energy drink-related visits to emergency departments doubled. In 2011, 1 in 10 of these visits resulted in hospitalization.
About 25 percent of college students consume alcohol with energy drinks, and they binge-drink significantly more often than students who don’t mix them.
The CDC reports that drinkers aged 15 to 23 who mix alcohol with energy drinks are four times more likely to binge drink at high intensity (i.e., consume six or more drinks per binge episode) than drinkers who do not mix alcohol with energy drinks.
Drinkers who mix alcohol with energy drinks are more likely than drinkers who do not mix alcohol with energy drinks to report unwanted or unprotected sex, driving drunk or riding with a driver who was intoxicated, or sustaining alcohol-related injuries.
In 2011, 42 percent of all energy drink-related emergency department visits involved combining these beverages with alcohol or drugs (such as marijuana or over-the-counter or prescription medicines).
A growing body of scientific evidence shows that energy drinks can have serious health effects, particularly in children, teenagers, and young adults.
This is seriously troubling because approximately one third of teens aged 12 to 17 report to consume energy drinks on a regular basis.
Several of the ingredients, in most energy drinks, can have addictive qualities creating a slippery slope when consumed by someone whose brain is still developing.
The average Energy Drink contains the equivalent amount of caffeine as 1 to 3 cups of coffee.
Teens don't need a cup of coffee first thing in the morning, yet they will consume an Energy Drink or two. Plus, the actual caffeine content may not be easy to identify.
Some energy drinks are marketed as beverages and others as dietary supplements. There is no requirement to declare the amount of caffeine on the label of either type of product.
Guarana, commonly included in Energy Drinks, contains caffeine. Therefore, the addition of guarana increases the drink’s total caffeine content.
Excessive energy drink consumption may disrupt teens’ sleep patterns and may be associated with increased risk-taking behavior.
To top that off, caffeine use may also be associated with anxiety, sleep problems, digestive problems, and dehydration.
So if you or your teen are consuming Energy Drinks on a regular basis, even one a day, and you are displaying any of the symptoms mentioned above, try cutting out energy drinks - or caffeine all together - and see how it improves your quality of life!
While plain water is the best hydrating beverage for most people, sports and energy drinks are advertised to appeal to those who exercise or need a boost of energy to get through the day.
Does it actually improve mental or physical performance though?
Science does show some support for this in several studies. Energy Drinks have been found to improve physical endurance, but there’s less evidence of any effect on muscle strength or power.
Energy Drinks may also enhance alertness and improve reaction time, but they also reduce steadiness of the hands.
However, the majority of studies done show an association with negative health effects including increased stress, aggressive behaviors like fighting, alcohol/cigarette abuse, increased blood pressure, increased risk of obesity and type 2 diabetes, poor sleep quality, and stomach irritation.
These negative health effects are amplified in adolescents!
A whole other cluster of issues comes into play when we mix Energy Drinks with alcohol, a common trend with young and underage drinkers. Mixing alcohol with Energy Drinks greatly increases the risk factors of both the alcohol and the Energy Drink.
Studies suggest that drinking this type of cocktail leads to a greater alcohol intake than if just drinking alcohol alone. This may be because energy drinks increase alertness that masks the signs of inebriation, leading one to believe they can consume even more alcohol.
Energy Drinks, especially when mixed with alcohol, has been linked to adverse cardiovascular, psychological, and neurologic events, including fatal events.
The American Academy of Pediatrics’ Committee on Nutrition and the Council on Sports Medicine and Fitness encourage pediatric health care providers to discourage the use of and discuss potential health risks of stimulant ingredients in energy drinks with youth and parents, and to limit or avoid sugar-sweetened beverages of any kind in youth due to risk of excessive calorie intake and weight gain, as well as dental erosion.
Water, which is calorie-free and accessible without cost to most people, is the beverage of choice taken with and between meals.
Energy drinks are a source of caffeine that people may choose as an alternative to coffee or tea. However, they also contain high amounts of sugar, vitamins, and herbs that may not be necessary for the average person.
Adults who choose to consume energy drinks should check the label for caffeine content and avoid high consumption (over 200 mg of caffeine per drink); consumption in combination with alcohol should be avoided.
Despite how popular energy drinks are, the term “healthy energy drink” is still an oxymoron. Make the switch from these insidious canned beverages to water, especially if you're trying to lose weight or have any health concerns and be amazed at the changes in your overall health!
Stay hydrated!
Your friend in Health & Fitness,
Coach Sean
