Non-Alcoholic Energy Drinks: A Hazard to Your Health?

A healthy person over the age of 18 is unlikely to be harmed by consuming one serving of sweet energy drinks per week. However, regularly consuming energy drinks in excess increases the risk of developing cardiovascular disease, obesity, and type 2 diabetes.

Non-alcoholic energy drinks: What do they do?

Caffeine, which is the primary ingredient in energy drinks, interferes with the body’s system for signaling the brain that it’s time to sleep. Adenosine, a substance that accumulates in the body throughout the day, sends this signal. As a result, energy drinks have a strong tonic effect on the body, increasing efficiency, energy levels, and improving mood.

Adenosine receptors on cells slow down processes like heartbeat and digestion when adenosine accumulates in the body. This action of adenosine on nerve cells makes us feel sleepy.

When caffeine enters the bloodstream, it spreads quickly throughout the body and blocks adenosine receptors. As a result, the cells do not receive the signal to sleep, and the person stays awake until the body eliminates the substance. The amount of time it takes for caffeine to leave the body varies depending on the individual, but it usually takes around 10 hours.

Energy drinks typically contain 100-200 mg of caffeine per serving, but some can contain as much as 300 mg. Instant coffee has approximately 76 mg of caffeine per 230 ml cup, while brewed coffee contains 137 mg for the same amount. Because energy drinks contain two to three times more caffeine than coffee, it’s not surprising that they are more invigorating.

Energy drink manufacturers often add sugar to mask the bitter taste of caffeine. Since glucose is the primary source of energy in our body, the added sugar can also provide an extra source of power. However, if a sweetener is used instead of sugar, only caffeine will provide an energy boost.

Non-alcoholic energy drinks typically contain biologically active substances in addition to caffeine and sugar. Some examples of these substances include herbal supplements like guarana, ginseng, ginkgo, St. John’s wort, and mate, as well as oxidative-protective amino acids taurine and B vitamins, and the related substance carnitine, which is supposed to fuel cells. However, there is no evidence to suggest that any of these substances have a significant effect on the body.

In 2008, a study analyzed the ingredients in nine energy drinks, including Red Bull, Rockstar Energy, and Adrenaline Rush, and determined that there are not enough biologically active additives in the drinks to produce therapeutic effects or cause side effects.

In other words, taurine, ginseng, and vitamins found in energy drinks do not provide an increase in energy or improve overall well-being, but they also do not harm the body.

Energy drinks: why they are considered harmful

International medical organizations do not have a consensus on the safety of energy drinks. There is insufficient data to definitively classify energy drinks as either harmful or safe.

However, researchers express concerns about two ingredients commonly found in energy drinks – caffeine and added sugar. While caffeine in energy drinks is primarily deemed as potentially dangerous to children and adolescents, added sugar can be harmful to anyone.

Caffeine

A healthy non-pregnant person over 18 can safely consume up to 400 mg of caffeine per day without harming their body. The body quickly excretes caffeine when consumed in these amounts, so it does not pose any health risks. Therefore, drinking one or two cans of energy drinks cannot cause caffeine poisoning.

If an adult consumes more than three to eight energy drinks at once, the body will be unable to rapidly neutralize the caffeine. As a result, the person may experience unpleasant side effects.

When energy drink poisoning occurs, it causes strong excitement, a rise in body temperature, shaking hands, and rapid heartbeat.

Energy drink poisoning affects people differently, and some may be more susceptible than others. From 2004 to 2010, 297 Australians sought medical attention due to energy drink poisoning. Among them, 21 were hospitalized with symptoms such as hallucinations, seizures, and arrhythmias. Arrhythmia is a dangerous condition characterized by irregular heartbeats that disrupt the heart’s rhythm and sequence.

Effect of caffeine on kids and teenagers

Children and teenagers are more susceptible to caffeine poisoning than adults due to their lighter body weight. A child between the ages of 6 and 12 years old, with an average weight of 30 kg, can only process up to 75 mg of caffeine per day. A teenager with an average weight of 55 kg can process up to 137.5 mg of caffeine per day.

When children and many teenagers consume a single can of energy drink, they may experience unpleasant symptoms due to the high caffeine content. Each serving typically contains two to three times more caffeine than their bodies can handle, leading to overexcitation and sleep problems. Some children may even require medical attention due to severe symptoms.

Little is known about the effects of regular high doses of caffeine from energy drinks on teenagers and young adults. However, recent evidence suggests that frequent consumption of energy drinks can be harmful.

Research on teenagers

In 2019, researchers in Israel conducted a study that included 81 volunteers between the ages of 16 and 18. Half of the participants consumed energy drinks at least twice a week, while the other half never consumed them.

The group of teens who consumed energy drinks were given one 250ml XL Energy drink containing approximately 80mg of caffeine. In contrast, the other group received water instead of energy drinks. The researchers measured the participants’ blood pressure four times during the study: before drinking the beverage, half an hour after drinking, one hour after drinking, and two hours after drinking.

The study revealed that participants who regularly consumed energy drinks, even before the experiment, had an average systolic pressure that was 10 mmHg higher than those who did not consume energy drinks. Within half an hour of consuming the energy drink, their blood pressure increased by an additional 10 mmHg, bringing the total difference to 20 mmHg. The increased blood pressure persisted for the following two hours.

The American Heart Association states that if systolic blood pressure increases by 20 mmHg in adulthood, the risk of death from coronary heart disease or stroke doubles. The researchers noted that the teenagers who regularly consumed energy drinks had higher blood pressure levels than their peers, even when they were not currently consuming the drinks. This suggests that the use of energy drinks may increase the risk of heart and vascular problems in the future for these individuals.

Coffeine and alcohol

In addition to the previously mentioned risks, there is another issue associated with energy drinks that may not be immediately apparent. Many young people who frequently consume energy drinks believe that caffeine can counteract the effects of alcohol. However, while large amounts of caffeine can mask some of the symptoms of intoxication, such as lethargy and drowsiness, the toxic effects of ethyl alcohol on the body still remain.

Studies have shown that young people who regularly consume energy drinks tend to consume more alcohol than they would if they did not consume these drinks. This increased alcohol consumption puts them at a higher risk of engaging in physical altercations, experiencing injuries, being involved in accidents, and suffering from alcohol poisoning compared to their peers who consume only alcohol or do not drink at all.

Sweetened Extras

An average 330ml can of energy drink contains around 30g of added sugar, which is equivalent to approximately four heaping teaspoons of sugar. This amount of sugar is comparable to that found in the same portion of Coca-Cola.

According to dietary guidelines, adult women can safely consume up to 24 grams of added sugar per day, while adult men can consume up to 36 grams. However, consuming just one serving of an energy drink can already exceed the recommended daily limit for added sugar.

According to the American Heart Association, drinking one 330 ml can of sweet soda per week is not likely to harm one’s health. However, those who consume sugary soda more frequently or in larger quantities are at greater risk of developing obesity and type 2 diabetes.

When a person drinks a sugary beverage, such as an energy drink or soda, the glucose in the drink enters the bloodstream much more quickly than glucose from other foods. This rapid increase in blood sugar levels can cause the pancreas to release a large amount of insulin to handle the excess glucose. As a result, the cells absorb the sugar, causing blood glucose levels to drop below their pre-drink levels.

The brain actively regulates glucose levels in the blood as it is the body’s primary energy source. When the blood glucose level drops below optimal, the brain sends out hunger signals, even if the body has excess energy. Thus, drinking sugary soda can unknowingly cause overeating and weight gain.

Introducing an excess of insulin into the bloodstream on a regular basis causes cells to become unresponsive to its signals, leading to a buildup of glucose in the blood known as insulin resistance.

For individuals with insulin resistance, regularly consuming sugary drinks and overly sweet foods can result in the accumulation of excess glucose in the blood, causing harm to cells, blood vessels, and kidneys. This condition is identified as type 2 diabetes.

There is a lack of research on how energy drinks and obesity contribute to the development of type 2 diabetes. However, it is widely recognized that regularly consuming such sugary drinks can have adverse effects on the body, similar to the consumption of sugary sodas. According to the World Health Organization, soda is among the primary causes of obesity worldwide.

What is the maximum amount of energy drinks you can consume without harming your health

The safe dosage levels for energy drinks remain unclear, as there is limited understanding of their effects. However, it is possible to make informed decisions based on existing knowledge of the impacts of sugar and caffeine on health, as well as guidelines established by international organizations.

Consuming one can of sugary energy drink per week should not have any adverse effects on a healthy individual over the age of 18 who is not pregnant.

There is limited information available on the safety of unsweetened energy drinks, but since their only active ingredient is caffeine, they can be consumed more frequently. However, it is important to avoid drinking them on the same day as coffee or taking medications that contain caffeine, such as Coldrex, a combination cold remedy. It is also crucial not to exceed two servings of unsweetened energy drinks per day to prevent caffeine poisoning.

Due to the ability of caffeine to cross the placenta and enter breast milk, pregnant and lactating women are advised to limit their caffeine consumption to 200 milligrams per day, which is equivalent to one cup of brewed coffee.

Pregnant and lactating women should avoid consuming both sugary and unsweetened energy drinks due to the possibility of these beverages containing higher levels of caffeine than indicated on the label.

Organizations such as the American Academy of Pediatrics, the International Society for Sports Nutrition, and the American Medical Association recommend that individuals under 18 years old refrain from consuming both sugary and unsweetened energy drinks in the interest of safety.

Sources:

• Bulletin of the US Department of Disease Prevention and Health Promotion: “What are Energy Drinks?”
• Journal of Molecular Medicine: Why We Get Tired
• Caffeine’s Uplifting Effect – Stat Pearls online textbook for medical students
• Taurine – Why You Need It – Molecular Review
• Nutrient Metabolism book: Why You Need Carnitine
• Journal of the American Pharmaceutical Association: Energy drinks are low in taurine, ginseng, and guarana
• It takes five doses of an energy drink to cause serious poisoning – Australian Medical Journal
• How much caffeine can children and teens consume – Canadian Department of Health Bulletin
• Too much caffeine makes teens sleepless – The Journal of Adolescent Health
• European Journal of Pediatrics: Energy drinks in children and adolescents
• Sugary drinks such as Coca-Cola increase metabolic disease risk – Medicine Magazine
• The Daily Added Sugar Rate in Healthy Adults – Harvard Medical School Bulletin
• Children should not drink more than one can of soda a day – Bulletin of the American Heart Association
• Review of the latest data regarding sugars, insulin resistance, and diabetes – European Journal of Nutrition
• Women who are pregnant can take 200 mg of caffeine per day – American College of Obstetricians and Gynecologists