Energy and Sports Drinks

EALTHHINTS Texas Cooperative Extension Texas A&M University System Editors: Janet M. Pollard, MPH; Carol A. Rice, Ph.D., RN; Jenna Anding, Ph.D., RD, LD HFebruary/March 2006 Vol. 10 No. 2 Energy & Sports Drinks Energy Drinks Hydration and health concerns Arouse or a ruse? A boost or a bust? eed a boost in your day? Need to ou may have heard the claims of energy optimize your workout? What about drink manufacturers: increased energy, N a can of Red Bull, Snapple Fire, Power Ymetabolism, stamina, mental alertness, etc. House, Atomic Energy, or another energy drink? Energy drinks include such brands as Red Bull, What about Gatorade, Powerade, Allsport, or SoBe Adrenaline Rush, Snapple Fire, Blue Ox, another sports drink? Can any of these help? Do Power House, Atomic Energy, and others. People these products really do what they claim? Or consume energy drinks before workouts, when should I just drink water? dancing all night (often mixing them with alcohol), or just as an afternoon pick-me-up.1 This issue of HealthHints will take a look at what’s inside of these beverages and how they can help “Energy drinks are meant to supply mental and and/or harm. We will use the term “energy physical stimulation for a short time.”2 The drink” to represent highly caffeinated drinks that primary ingredients are usually: may also contain other stimulants, amino acids, • caffeine, vitamins, minerals, and herbs and claim to • taurine (an amino acid, one of the building increase mental and physical stamina and alert- blocks of protein), and ness, such as Red Bull. We will use the term • glucuronolactone (a carbohydrate).2 “sports drink” to represent drinks that contain carbohydrates and electrolytes and claim to Energy drinks may also contain: replenish the body’s fluid and electrolyte needs • guarana, a South African plant that supplies a after physical activity, such as Gatorade. caffeine-like substance; • other stimulants, like ginseng; and • various other amino acids, vitamins, minerals, I N S I D E and herbs.1 H E A L T H H I N T S . Energy & sports drinks ....................................... 1 The question is, do Energy drinks ....................................................... 1 energy drinks do what Caffeine & performance ..................................... 4 they purport? And why Sports drinks......................................................... 4 have Canada and some Want a sports drink without the price? ........... 5 European countries How much fluid is enough? ............................... 6 banned some or all energy References .............................................................. 7 drinks? Here’s what we know. 1 Caffeine is a well-known stimulant, so in refer- tion (if at all) for the safety of themselves and ence to stimulating the central nervous system, their child.4 energy drinks do have the ability to do this— giving your brain and body a boost for a period Alcohol of time. Caffeine peaks in the system 1–2 hours Mixing energy drinks with alcohol further after consumption. So, just like a cup of coffee, increases the risk of heart rhythm problems.1 an energy drink can perk you up for a while and The combination of effects could be dangerous then the effect drops off. since energy drinks are stimulants, and alcohol is a depressant. “The stimulant effects can mask The problem is, there are downsides to the use how intoxicated you are and prevent you from of energy drinks and potential dangers if these realizing how much alcohol you have consumed. types of drinks are used improperly (overused or Fatigue is one of the ways the body normally misused). That’s why these products have been tells someone that they’ve had enough to drink. banned in some countries. Consuming too many The stimulant effect can give the person the energy drinks, mixing them with alcohol, and impression they aren’t impaired. No matter how using them as sports drinks are of prime con- alert you feel, your blood alcohol concentration cern. (BAC) is the same as it would be without the energy drink. Once the stimulant effect wears Problems may include: off, the depressant effects of the alcohol will • heart irregularities, remain and could cause vomiting in your sleep • nausea and vomiting, and or respiratory depression.”5 • electrolyte disturbances.2 Taurine At least one death has been Aside from caffeine, most energy drinks reported among young contain healthful-sounding ingredients, athletes consuming energy like the amino acid taurine. Taurine drinks, notably Red Bull.1,3 is produced by the body on its The high levels of caffeine in own and is found in high these drinks are not suitable concentrations in the heart. The for children.1 Children who increase problem is, we do not know 6 their daily intake of caffeine with energy exactly what it does. There is a drinks could experience increased arousal, lack of scientific evidence to irritability, nervousness, or anxiety.4 support the safety of taurine present in energy drinks at concentrations that are Caffeine several-fold higher than usually obtained from 4 “Individual responses to caffeine vary, and these the rest of the diet. So, the addition of taurine to drinks should be treated carefully because of these products has unknown effects, if any. how powerful they are.”5 Energy drinks may contain as much as 80 mg of caffeine (the Vitamins, minerals, & herbs equivalent of an average-strength cup of coffee). Energy drinks may contain various other com- This compares to 37 mg in Mountain Dew and pounds. A long list of vitamins, minerals, and 23 mg in Coca-Cola Classic. If caffeine makes herbs in a product does not ensure a healthful you “jittery,” the drinks may actually impair product. While these vitamins, minerals, and performance. High levels of caffeine can boost herbs are usually in such small amounts that heart rate and blood pressure, causing palpita- they are unlikely to have any noticeable effect on 8 tions. If we assume that energy drinks replace performance, it is important to note that “exces- consumption of other sources of caffeine among sive consumption of particular vitamins or non-pregnant adults, then safety concerns about minerals may reduce the bioavailability of other caffeine consumption are minimal. However, nutrients. Minerals like calcium, iron, and zinc adding large amounts of caffeine to current are a good example, where excessive consump- levels consumed could be of concern,4 consider- tion of one can reduce the absorption of the ing it could cause increased blood pressure and others. Nutrients interact with each other, and heart irregularities. Pregnant women should use good nutrition relies on a balance of all nutrients. any source of caffeine cautiously and in modera- This balance is difficult, if not impossible, to 2 achieve with excessive supplementation. Check- To minimize health risks: ing your intake against the recommended daily • Limit your consumption of energy drinks to intake (RDI) is a good way to gauge how much no more than 500 mL, or two cans per day. extra you are taking in supplement form.7 Some • Don’t mix energy drinks with alcohol. herbs and vitamins also react negatively with • Rehydrate your system with water or an medications. If you are taking prescription appropriately formulated sports drink after medications, always talk with your doctor before exercise or intense physical activity. using any product with such compounds. • If you have an adverse reaction to an energy drink, report it to your health care provider Carbohydrates or a health care organization.9 The final common ingredient in energy drinks is carbohydrates (starches and sugars). Energy For an extensive list of energy drinks and their drinks typically contain glucuronolactone—a ingredients, see the article “Energy drinks: Help, carbohydrate found in plant gums, red wine, harm, or hype?” at http://www.gssiweb.com/ and sugar. reflib/refs/310/ENERGY_DRINKS_3-12-02.cfm. We think of carbohydrates in association with fueling muscle energy and balancing body chemistry after endurance exercise. Unlike sports drinks, which are formulated to supply optimal amounts of carbohydrates for endurance exercise, most energy drinks provide far beyond the carbohydrate level recommended for exercisers. Consuming large quantities of carbohydrates, especially in hot weather, can compromise hydration by slowing the rate at which fluid is absorbed into the bloodstream; it can also be tough on the stomach, causing gastrointestinal distress or digestive difficulties.6, 8 Do not use energy drinks for exercise hydration. In addition to large amounts of carbohydrates, it would likely take the average “weekend war- rior” exerciser 15–20 minutes just to burn off the 110 calories of a single can of Red Bull.6 Wise consumers While energy drinks may not be harmful if used in moderation, they should not be thought of as a “natural alternative” to a cup of coffee, soft drink, or sports drink. Claims of improved performance and concentration may be mislead- ing. If you think of energy drinks as highly caffeinated beverages, you probably have a more accurate picture of these products.5 We don’t know how all the ingredients may act together, so consider what you are drinking, read the labeling, and be your own wise consumer when it comes to energy drinks. 3 Caffeine and Performance In the past, researchers and nutrition experts cautioned against the ingestion of caffeine-containing beverages when engaging in physical activity because it was believed that the caffeine would have a diuretic or laxative effect. This would keep individuals from maintaining an ad- equate hydration status during bouts of physical activity and could lead to dehydration. More recent research, however, suggests that this may not be true for all individuals since some individuals seem to develop a tolerance for caffeine.10 For those individuals who tolerate caffeine without problems, drinking caffeine-containing drinks may not be a serious concern.

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