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Concerns about the dangers of energy drinks occasionally surface as some people question the wisdom of reaching for their afternoon pick-me-up in cans to deal with the stress of modern-day life.
Despite their promise of enhanced mental and physical performance, energy drinks conceal health risks that can lead to significant harm. This underscores the importance of considering healthier alternatives.
[su_quote]The flashy marketing and sweet flavors of energy drinks can be deceiving. Behind the promised energy surge lies a complex mix of ingredients that could have negative health consequences. This article dives deeper into the science behind energy drinks and explores why a more mindful approach to boosting your energy is crucial.[/su_quote]
It’s crucial to exercise caution and be fully aware of the potential dangers associated with energy drinks.
This awareness can empower you to make informed decisions about your health and take responsibility for your well-being.
Click here to check out a healthier alternative to energy drinks and a safer, longer-lasting energy boost to coffee.
Decoded Ingredients: What’s Really in Your Energy Drink?
Popular energy drinks contain additives like caffeine and sugar, as well as legal stimulants such as L-carnitine, guarana, and taurine.
These stimulants increase alertness, attention, and energy.
However, they can also raise blood pressure, heart and breathing rates and contribute to dehydration, insomnia, and anxiety.
Research suggests that energy drinks can negatively affect blood vessel function, potentially leading to more severe cardiovascular problems. 1
In a study at McGovern Medical School at UTHealth in Houston, a renowned institution for health research, researchers conducted a controlled experiment on 44 students to observe the effects of energy drink consumption.
They found that 90 minutes after consuming a large energy drink, the students’ blood vessels narrowed to nearly half their original size.
Narrower blood vessels make it harder for the heart to pump blood to the lungs, brain, and other body parts. This phenomenon can lead to chest pain, shortness of breath, or even a heart attack.
Researchers believe these adverse effects result from combining caffeine, taurine, sugar, and herbal ingredients in energy drinks.
Mixed Messages: Why the Numbers Don’t Tell the Whole Story
You will see the often-cited statistics:
In the U.S., in 2011 alone, 1,499 adolescents aged 12 to 17 were rushed to the hospital for energy drink-related emergencies.
There was a doubling of energy drink-related ER visits from 2007 to 2011, from 10,068 to 20,783.
The data comes from the DAWN Report of that year.
However, the issue with the report is that it only included part of the picture. It did not mention whether people consumed energy drinks by themselves or if they mixed them with alcohol or even drugs.
This exclusion is important to highlight because of the controversy surrounding the popularity of Four Loko, a highly caffeinated malt beverage that existed during the study’s life.
The drink became linked to a series of dangerous binge-drinking incidents, particularly among teenagers and college students.
Several factors contributed to this problem, one of which was the drink’s high alcohol content & appealing packaging.
The drink boasted a potent 12% ABV (alcohol by volume), making it surprisingly strong. Yet, its sweet and fruity flavors, low price, and easy availability masked this potency.
This combination likely appealed to younger consumers, who underestimated the alcohol content.
On top of the alcohol, the caffeine in Four Loko could have been particularly dangerous as it masked the effects of intoxication, leading to overconsumption and potential alcohol poisoning.
While it’s crucial to be aware of the potential side effects of caffeinated energy drinks, it’s equally important to take a more nuanced approach to reporting on their effects on hospitalizations.
People must pay more attention to the health risks that arise from combining energy drinks with other stimulants or depressants. Understanding these risks can help you make more informed choices about your health.
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How Energy Drinks Travel Through The Body
A. 10 Minutes
After consuming an energy drink, caffeine takes about 10 minutes to enter your bloodstream. Your heart rate and blood pressure will begin to increase.
B. 15–45 Minutes
The caffeine level in your bloodstream peaks. As it affects you, you will feel more alert, improving your concentration and overall alertness.
C. 30–50 Minutes
Caffeine gets absorbed, triggering your liver to release more sugar into the blood.
D. 1 Hour
As the caffeine’s effects wane, your body starts to experience a sugar crash. You begin to feel tired and low on energy.
E. 5–6 Hours
Around this time, your body has metabolized and eliminated half of your caffeine. Its effects, like alertness, are significantly reduced.
F. 12 Hours
All of the caffeine is likely out of your system. Various factors, such as age and activity levels, determine the rate at which it leaves your body.
G. 12–24 Hours
Bear in mind that caffeine is a drug, so those who consume it regularly may experience withdrawal symptoms such as headaches, irritability, and constipation 12–24 hours after the last dose.
H. 7–12 Days or Longer
According to some studies, it takes seven to twelve days for your body to tolerate regular caffeine consumption. This means you’ll get used to it and won’t feel the effects as strongly.
Power Up Naturally: Healthier Alternatives to Energy Drinks
1. Coffee:
Rich in antioxidants, coffee can improve alertness and energy levels without the added sugar in energy drinks. Moderate consumption is linked to reduced risks of cognitive decline and specific cancers. 2 3
2. Green Tea:
Green tea is known for its natural energy-boosting properties and high antioxidant levels. It provides sustained energy without the jitters. It also supports bone health and lowers cholesterol.
3. Kombucha:
This fermented tea drink is rich in probiotics and B vitamins. It offers a gentle energy lift while supporting gut health. It contains minimal caffeine and no added sugars.
4. Coconut Water:
Coconut water is a natural source of electrolytes and helps rehydrate and replenish energy levels. It is loaded with minerals and antioxidants, making it a refreshing option, especially after a workout.
5. Protein Shakes:
These provide lasting energy and aid in muscle recovery. Compared to sugary energy drinks, they are a much better post-workout option.
Recharge from the Inside Out: Natural Habits for Lasting Energy
To naturally boost your energy levels, try these tips:
a. Get More Sleep: Aim for at least 7 hours per night to support overall health and energy levels. Reducing screen time before bed can improve sleep quality.
b. Avoid Caffeine for at least six hours before bedtime so it doesn’t interfere with sleep.
c. Reduce Stress: High levels of stress can drain your energy. Techniques like mindfulness, meditation, yoga, and regular exercise can help manage stress and boost energy.
d. Stay Hydrated: Dehydration can cause fatigue. Drinking enough water throughout the day can keep your energy levels up.
e. Eat Balanced Meals: Consuming a mix of protein and carbohydrates can provide sustained energy. Nuts, fresh fruits, and whole grains are excellent choices.
f. Exercise Regularly: Physical activity increases oxygen-rich blood flow to your heart, muscles, and brain, boosting energy levels.
Finding Your Sweet Spot: How to Use Caffeine Wisely
Are you thinking of using caffeine for a specific event?
Try it a day or before an event or occasion to find the right amount of caffeine that provides optimal focus without causing adverse side effects.
Caffeine may help performance, but you might not need it.
Avoid mixing highly caffeinated energy drinks with alcohol, as this can be a dangerous combination. You may be better off avoiding the two beverages altogether and consuming a healthier alternative: green tea.
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References
1.Cappelletti, S., Piacentino, D., Sani, G., & Aromatario, M. (2015). Caffeine: cognitive and physical performance enhancer or psychoactive drug? Current Neuropharmacology, 13(1), 71-88. https://doi.org/10.2174/1570159X13666141210215655
2.Fortunato, I. M., Giuliani, A., & Rizzo, P. (2018). Coffee and caffeine effects on cognitive function in healthy adults: A review of human behavioral studies. Psychopharmacology, 235(3), 573-592. https://pubmed.ncbi.nlm.nih.gov/20182035/
3.Loft, S., Jensen, A., Poulsen, H. E., & Nielsen, J. N. (2012). Coffee and cancer risk: a critical review of recent meta-analyses. British Journal of Cancer, 108(8), 1670-1679. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5036059/
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