The main aim of energy drinks is to boost physical performance, stamina and mental performance. These drinks can be very useful in major life events when someone needs to keep going and has no chance to rest for example on long car journeys. However they seriously interfere with the body’s metabolism and regular consumption of large quantities may be very harmful.

The problem seems that it’s a common believe that while one drink can lift you up a little many drinks could get you going nicely throughout a very busy day. The maximum recommended consumption is two drinks per day although daily consumption is not advised.

Alarmingly the sales rates of energy drinks are rocketing which indicates not only more people consume energy drinks but also that individual consumption is on the increase. By now there are more than 200 brands to choose from in over 140 countries and worryingly ever younger people use these drinks more and more frequently.Most energy drinks offer performance enhancement through large amounts of caffeine, which acts to relief fatigue and improve performance.

The content of caffeine per millilitre varies widely, some contain 80mg and other may provide as much as 300mg per 250ml can. The newest brands contain as much as 120mg per 60ml and may encourage consumption of ever more caffeine per day. For a comparison a cup of tea (8fl oz) only contains 48mg – 175mg caffeine and the same size cup of brewed coffee 134mg – 240mg.
 
Further performance enhancing ingredients commonly found in energy drinks are guarana, taurine, gingseng and some B-vitamins. These ingredients are added to enhance the effects of caffeine. Guarana in particular increases the effects of caffeine as 1g guarana is nearly equal to 40mg caffeine. Many energy drinks furthermore contain large amounts of carbohydrates which offer some short term performance increase but are thought to lead to a sudden energy crash as soon as glucose has been fully utilised by the body.

The caffeine content appears to define energy drinks and caffeine consumption in excess of 400mg per day have been show to have side effects such as nervousness, irritability, sleeplessness, increased urination, abnormal heart rhythms, decreased bone levels, and stomach upset.

Many brands furthermore add many unusual ingredients not commonly found in high concentrations in other foods although there is occasionally evidence for some of the claimed effects for many of these additional ingredients insufficient research has been done to establish safe intake levels and this may further highlight the potential dangers of unlimited energy drink consumption.

Finally studies investigating the interactions of alcohol and energy drinks suggest people consuming both are more likely to misjudge alcohol intoxication and overestimate their motor coordination and reaction time. Alcohol and caffeine both work as diuretics leading to excessive water losses through the kidneys which can lead in serious cases to adverse cardiovascular effects. Therefore health care professional’s advice people not to mix alcohol and energy drinks, yet many bar menus highlight these recommendations are not taken seriously. 

So the next time if you think you need an extra energy boost think twice whether there are no other ways of regaining physical and mental energy levels. In case you still decide an energy drink will do the trick make sure you read the label to get to know about the caffeine content and any other added ingredients, so you can make at least the best choice in the broad array of energy boosting drinks.

Andrea Zick – Esteem Fintess Nutritionist London

Esteem Fitness- Personal Training London and the South East