As a pre-workout energy booster or when you are feeling sleepy and lethargic but have loads to do, the easy way out is to grab an energy drink for an instant recharge. But how wise is that? Energy drinks commonly available in the market have very high amounts of caffeine and sugar as the main ingredients. Caffeine is a chemical compound which works as a stimulant/activating agent for the central nervous system. It is a highly addictive substance and is found in coffee, tea, soft drinks, chocolates and energy drinks. Among these, energy drinks have a very high caffeine content, along with sugar, sodium and potassium (salts) and some nutrients, and that is why one should use discretion while consuming such beverages, point out doctors and nutritionists. Caffeine consumption should be limited to 300 to 400 milligrams per day. Speaking about energy drinks as a pre-workout beverage, nutritionist and lifestyle educator Karishma Chawla says, “These drinks can be consumed for more intense runs and maybe very high intensity outdoor workouts where you tend to lose a lot of electrolytes.” She advises against having commonly available energy drinks for other situations. “Rather, I advocate energy drinks such as BCAA (branched chain amino acids). These can be had during the day when you feel an energy dip and also along with any kind of workout,” she says, adding, “however, these should not be taken as a meal replacement.”
THE FLIP SIDE
Listing the negative effects of energy drinks on the body, Hyderabad-based general physician Dr P Saketha Reddy says, “Once the revitalizing effect of energy drinks wears off, it may cause headache, insomnia or sleeplessness, anxiety, irritability, muscle tremors, dehydration, diarrhoea, nausea and vomit- ing. These drinks are also diuretic, making one pass urine frequently, and the high sugar content can lead to obesity or unhealthy weight gain. Some take energy drinks on an empty stomach, which can lead to gastritis, and when one exercises after consuming energy drinks on an almost empty stomach, it will increase the heart rate and can even cause death in extreme cases.
A STRICT ‘NO’ FOR KIDS
“Caffeine-containing energy drinks are not at all recommended for children below 12 years of age and should be limited to 100 mg per day for those aged between 12 and18 years. Brain development in growing children can be affected by consumption of caffeinated products. Consuming caffeine not only interferes with achieving regular development mile- stones such as emotional and social skills, but also makes children distracted, affects their mood, worsens anxiety and disturbs their sleep. Moreover, the high sugar content in the caffeinated drinks or energy drinks puts them at risk of obesity and diabetes. It can have long-term side effects on the child’s body including causing high blood pressure and chronic kidney diseases,” explains Dr Reddy. Even given the energy and alertness spike these beverages can provide, is it worthwhile to consume them? “If one eats a balanced meal with adequate hydration, one doesn’t need to rely on such drinks. Even the sugar-free options will have aspartame, which is neurotoxic to the brain. I would rather recommend a healthy lifestyle that consists of eating a rainbow plate, adequate hydration, sunshine, workout, good quality sleep and a dash of spirituality. The power must be you and not a drink,” avers Karishma.
HEALTHY ALTERNATIVES
Experts suggest some healthy and home-made alternatives for instant energy. “Instead of energy drinks, one can take green tea, which has very little caffeine and is rich in antioxidants. Freshly squeezed fruit juice made at home, especially from lime, oranges, mosambi and other citrus fruits, is a wonderful replacement for energy drinks. Try not to add sugar to it. Other energizing alternatives include dark chocolates, and chikki made of jaggery and peanuts and dry fruits. Those actively engaged in sports and physical workouts can eat energy bars and protein shakes instead of these strong caffeinated beverages. Even a 10-15-minute power nap can help rejuvenate the body and mind,” says Dr Reddy. “Lime water with pink salt and jaggery, coconut water and coconut kefir – a super probiotic — are other healthy alternatives. Probiotics improve your gut health and leave you feeling energized,” adds Karishma.
