Today's energy and sports drinks are popular among students, professionals, and athletes. Although these two drinks quench people's thirst, they are different.
Sports drinks aim to replenish the lost electrolytes, prevent dehydration, sustain endurance, and supply carbohydrates during exercise or physical activities. At the same time, energy drinks aim to increase alertness and energy.
Frequently, energy drinks contain stimulants such as caffeine, which is not found in sports drinks.
According to reports, the worldwide consumption of energy and sports drinks has increased rapidly over the past decade. This has been linked to our fast-paced world and the demands at home and work that each citizen must address immediately.
The community expects much from its citizens. Thus, they tend to work more than they can handle and abuse their bodies.
It seems that 24 hours is insufficient, so people resort to energy and sports drinks to prepare for the bulk of the work.
However, excessive energy use and sports drinks can pose potential health risks. This article explains more.
What are sports drinks and energy drinks?
Sports Drinks
Sports drinks are flavored beverages with electrolytes such as potassium, sodium, magnesium, vitamins like Vitamins B and C, and sugar/ carbohydrates like glucose-fructose, maltodextrin, and sucrose at about 5 grams to 14 grams per 240 mL of serving. Sports drinks also include sweeteners, fruit flavors (natural or artificial), and citric acid.
This drink replaces lost electrolytes and fluids when one sweats during exercise or other strenuous activities. It also delivers carbohydrates to other parts of the body.
Studies show that although sports drinks can specifically support athletes' hydration during sustained and vigorous activities, their use is unnecessary in daily physical activities. For average work, it is best to drink water instead of refueling.
Energy Drinks
Meanwhile, energy drinks aim to boost one’s energy, enhance concentration, and minimize tiredness during work.
It usually contains caffeine, herbal ingredients, and sugar, such as sucrose or glucose-fructose. Other ingredients include Ginkgo biloba, taurine, tyrosine, Vitamin B, alanine, ginseng, and L-carnitine.
Sugar is important in these drinks because it is a rapid energy source. Energy drinks contain between 1 gram and 43 grams of sugar per 237 mL serving, which is more than a sports drink.
Energy drinks are common among adolescents, such as students. According to a Canadian Pediatric Surveillance Program survey, students buy energy drinks to increase their alertness, improve their school or sports performance, and conform to peer pressures.
Highlighted Ingredients of Energy and Sports Drinks
Artificial Sweeteners
The majority of energy drinks have sugar-free versions, which include artificial sweeteners. The artificial sweeteners will help cover the bad taste of the other ingredients in energy drinks.
More studies are being conducted on the safety of artificial sweeteners compared to sugar-free drinks. However, on average, people who consume energy drinks in excessive amounts have bigger waistlines than those who don’t.
Some artificial sweeteners are Ace-k, Sucralose, Aspartame, and alcohol sugars.
There are debates regarding the adverse effects of artificial sweeteners, and some say they can cause cancer. However, studies show that the amount found in energy drinks is safe for consumers.
The long-term effect of artificial sweeteners is unclear, as most studies have focused on their short-term effects.
Caffeine
Caffeine has been the most popular drug since ancient times because of its stimulating effects. It is commonly found in coffee and tea, and manufacturers add it to sodas and energy drinks nowadays.
Today's energy drinks contain around 70 to 200 mg per bottle or can.
Caffeine is known to stimulate the central nervous system. It dilates the blood vessels and makes the body alive and alert, especially during loads of work ahead of you. Caffeine raises blood pressure and heart rate and hydrates the body.
When people consume more than 400 mg of caffeine in a day, they can experience side effects such as heart palpitations, nausea, headaches, sleeplessness, and jitters.
Creatine
Creatine can be derived from eating meat products, and the body can naturally produce it. However, energy drinks also contain creatine because they can help supply energy to the muscles.
This amino acid can support bodybuilders and athletes, especially during long gym workouts. However, too much creatine can cause kidney problems.
Ginkgo Biloba
Another ingredient found in energy drinks is the Gingko Biloba. It is named after a tree found in Asia and has been used since ancient times.
Ginkgo biloba is known to help in retaining memory, blood circulation, focus, and concentration. It is also popular as an antidepressant.
The standard supplementation dose of Ginkgo Biloba is 60 mg, but people can take up to 240 mg daily. However, medical experts advise checking the ingredients of energy drinks and ensuring that the Gingko Biloba content is moderate.
Ginseng
Another ingredient in energy drinks is Ginseng, which has been used as a medicinal herb since ancient times. It is known to increase energy levels, decrease feeling tired, relieve stress, and enhance one’s memory.
Ginseng also stimulates the pituitary and the hypothalamic glands, which can secrete the adrenal corticotropic hormone.
The chemicals in Ginseng can harm the body. Thus, it is recommended that it be consumed only in moderate amounts.
The recommended amount of ginseng in energy drinks is from 200 mg to 2,700 mg per day. Some of the side effects of an overdose of ginseng are an extreme headache plus diarrhea.
Inositol
Inositol was previously considered a vitamin B. However, it was removed from the roster since the body can produce its supply without supplementation.
Inositol is a type of carbohydrate which is made when the glucose breaks down.
Manufacturers include inositol in their products because it helps the modulation of serotonin and aids the nervous system. Doctors also give their patients who suffer from psychiatric problems with Inositol because it can help the nervous system.
Studies show that Inositol has no known side effects and is generally safe. It is also found in many foods, such as nuts, beans, grains, and fruits.
L-Carnitine
L-carnitine, an amino acid produced naturally by the kidneys and liver, is also incorporated into some energy drinks nowadays. It can help speed up one’s metabolism and increase energy levels.
It is also thermogenic and helps increase endurance, especially during extreme exercise.
The recommended amount of L-carnitine in energy drinks is only 2 to 6 grams.
Sugar
Apart from artificial sweeteners, energy drinks contain sugar, too. Sugar is the body’s preferred fuel, a type of carbohydrate made when glucose breaks down.
One should consume a good dose of carbohydrates to sustain exercise. However, too much sugar can be linked to diabetes and obesity. It can also spike insulin levels, and one may feel a ‘crash’ after one hour.
For example, one energy drink can have at least 63 grams of sugar, the same amount as eating two regular-sized candy bars.
Taurine
Taurine is another acid that the body naturally produces. However, companies manufacture It, and it is found in energy drinks.
Taurine helps the heart have a regular beat. It also helps with muscle contractions and sustained energy levels.
According to some theories, when the body is under stressful conditions like extreme physical activities, injury, or illness, the body will not create Taurine; thus, supplements such as energy drinks can help.
Consumption of Energy and Sports Drinks
The consumption of energy and sports drinks has been increasing. For example, teenagers' average daily caffeine intake in America is 60 to 70 mg, but it can be as high as 700 mg.
According to this data, about one-third of American teenagers and ½ of college students regularly consume energy drinks. Indeed, many caffeinated products are deliberately marketed to teenagers.
According to US Market Trends and Opportunities, the sale of energy and sports drinks reached almost $25 billion in 2016. Surprisingly, millennials, especially men, use these products more often than other consumers.
Concerns about Energy and Sports Drinks
There are various concerns about why energy and sports drinks are not advised to be taken excessively. Here are some of it:
Additional Sodium Content
Apart from being an ineffective option for hydrating the body, sports drinks' high sodium content can harm drinkers.
The food available nowadays has sodium in it, and adding it more through sports drinks can raise blood pressure and put your body at risk of heart disease and stroke.
Can Cause Hyponatremia
Hyponatremia is a serious condition in which the blood sodium level is low. It can be caused by dehydration or overhydration.
According to studies done by Harvard University, it has been found out that at least 13% of marathon runners have hyponatremia due to excessive drinking of sports drinks than runners who only drink water.
Erosion of the Teeth
Sports drinks contain more acid that can cause erosion of the teeth than sodas. And if your teeth are affected, the damage is irreversible. According to studies done and published by General Dentistry, after five days of consuming sports drinks, the acid starts destroying tooth enamel. People will have problems getting back the natural beauty of their teeth.
Ingredients with Little Research
Other energy drinks contain unknown ingredients, and little research has been done about them. Examples of these are guarana and kola nut. With this, you can’t be sure of its effects on the body.
Limited Regulation
In the United States, energy drinks are classified as dietary supplements, and unlike foods, there are no strict regulations. For example, the US Food and Drug Administration (FDA) can regulate caffeine in sodas but not energy drinks.
Slows Down Hydration
Big companies claim that sports drinks can better prevent athletes from dehydrating due to vigorous exercise than water. However, this claim is false. Water is still the best liquid to drink. Studies prove that sports drinks with high sugar content can even slow down hydration.
Sports Drinks do not Contain proteins and Electrolytes.
The majority of sports drinks available nowadays have zero grams of protein. Proteins are essential in muscle-building, and athletes cannot gain such nutrients even if they drink excessively sports.
It also does not contain enough electrolytes because its sugar content often cancels its benefits. You can only replenish the electrolytes lost when you eat healthy foods after exercising.
Sugar
Energy drinks contain massive amounts of sugar, which adds calories. When used excessively, this can lead to weight gain.
It is also common knowledge that sugar can pose various health risks which could become fatal if not addressed immediately.
Too Much Caffeine Content
Energy drinks contain caffeine and other ingredients. Some products do not disclose the amount of caffeine included, making it difficult to determine what kind of drink you consume.
In general, energy drinks can contain 500 mg of caffeine or more, equivalent to 14 soda cans with the same amount of caffeine.
Caffeine can cause palpitations in drinkers, cold sweats, and other negative effects. It can also cause difficulty sleeping, especially for adults. Caffeine can cause addiction, and withdrawal can be problematic, especially when your body gets used to a lot of caffeine.
Withdrawing from energy drinks can have adverse effects like feeling grumpy and tired and headaches.
Will not Quench your Thirst.
Sports drinks will not quench your thirst, unlike what is advertised. You think it will keep you hydrated more than water because it will make you drink more.
According to the Journal of Applied Physiology, the taste of sports drinks with salt plus other ingredients will cause people to drink more. As such, you may think you are keeping yourself hydrated, but you are consuming more calories than you intend to have.
Conclusion
In summary, energy and sports drinks are not bad for the body but can have adverse effects if consumed excessively.
It is designed to aid the body recover during stress and other strenuous activities, but it is still best to drink lots of water and eat the right food to replenish the energy lost.
Finally, if you wish to drink energy and sports drinks regularly, it is advisable to seek the help of doctors, especially if you are experiencing health problems now.
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