Energy drinks
Image by Adriano Gadini from Pixabay
While energy drinks are marketed as trendy ‘pick-me-up’, what effects do they have on our health?
Energy drinks are big business and sales continue to increase around the globe, especially amongst teenagers and young people. While energy drinks are advertised as beverages which are able to increase our alertness and energy levels, they also contain contain significant amounts of both caffeine and sugar.
Sugar and energy drinks
While you don’t need to avoid sugar altogether, the Ministry of Health recommends that you choose foods and drinks with little or no added (free) sugar. Energy drinks contain approximately 15tsp of sugar in a 600ml bottle, which adds additional energy (kJs or cal) to our diets, with providing little in the way of health-promoting vitamins and minerals. For this reason, sugary drinks are often referred to as providing ‘empty calories’. Because they usually don’t contain any fibre or protein, they also don’t tend to fill us up - meaning we can drink lots of ‘energy’ in a single sitting.
Filling up on sugary drinks can also replace more nutritious foods and drinks in the diet, which may lead to someone not getting all the nutrients they need for their health. Additionally, research also indicates that sugary drinks carry a far greater risk of causing harmful metabolic changes that lead to chronic illnesses such as diabetes.
Energy drinks and caffeine
Most energy drinks contain a large dose of caffeine. Caffeine is a well-known stimulant, which has been shown to increase alertness and energy. By law, energy drinks cannot contain more than 32mg of caffeine per 100ml. However, there is still a very real danger that people may have more caffeine than recommended; especially as some energy drinks are sold in 500ml cans. Too much caffeine, resulting in caffeine toxicity, may result in the following:
anxiety or panic attacks
fast resting heart rate
irregular heartbeat
vomiting
seizures
death
At the ‘milder’ end of the spectrum, low doses of caffeine can lead to decreased appetite, increased urination and difficulty sleeping . According to a 2012 review, the adverse health effects of energy drinks may be particularly severe in teenagers and young adults.
How much caffeine is in your favourite drink and foods?
Image by farisshidqi from Pixabay
Milk chocolate (50g) - 10mg
Cola (375ml can) - 36mg
Cup medium strength tea (220ml) - 50mg
Mountain Dew (375ml can) - 54mg
Espresso shot (30ml) - 60 - 80mg
V energy drink (250ml can) - 78mg
Cup of instant coffee (250ml) - 80mg
Red Bull (250ml) - 80mg
Monster energy drinks (250ml) -80mg
Percolated coffee (180ml) - 105mg
Espresso (50ml) - 145mg
Demon energy drink (500ml) - 160mg
Monster energy drink (500ml) - 160mg
How much caffeine can I have a day?
Children and young people are advised to limit their intake of foods and drinks containing caffeine. A FSANZ Expert Working Group (2000) reviewed the evidence and concluded that there was increased anxiety levels in children at doses of about 3 mg of caffeine per kilogram of bodyweight per day. This equates to a caffeine dose of 95 mg per day from all food and drink sources, approximately two cans of cola, for children aged 5-12 years.
Over 18 year of age, a reasonable amount of caffeine to consume from all sources is 400mg per day, with a maximum of 200mg in one sitting (the equivalent over just over one 500ml energy drink). For pregnant and breastfeeding women this reduces to only 200mg per day from all sources. Caffeine readily crosses the placenta to your baby. Caffeine intake during pregnancy is associated with an increased risk of foetal growth restriction.
Can children have energy drinks?
The NZ Ministry of Health states that energy drinks and energy shots are not recommended for children or young people. Findings suggest that the developing brain is uniquely sensitive to caffeine’s effects through early adulthood.
“You wouldn’t give your child an espresso shot to drink and nor should you give them an energy drink.”
Energy drinks and teeth
It is well-known that sugary foods and drinks increase the risk of tooth decay. Tooth decay occurs when bacteria in the mouth breakdown the sugars, thereby creating an acid environment. These acids, then break down and destroy the tooth enamel which protects your teeth, leading to decay. In addition to the high sugar content of colas, they are also acidic beverages. This means they can destroy the enamel even further - once your enamel is gone, it is gone for good!
What are the best drinks for my health?
The New Zealand Ministry of Health recommends that best drink to support your health and to keep you hydrated is water. If you find plain water too boring, herbal teas, water flavoured with a slice of lemon, cucumber or berries can help to make water more appealing. Plain unsweetened low-fat milk, tea, coffee are also good choices.