Energy drinks can have various negative impacts on health due to their high caffeine and added sugar content. Overconsumption can lead to even more severe health issues, and in some cases dependency.
Jason Krystofiak, MD, CAQSM, a Primary Care Sports Medicine physician and Medical Director of Sports Medicine at RWJBarnabas Health, shares the consequences these drinks in excess might be having on your body, and registered dietitian Renee Korczak, Ph.D., RDN, CSSD, LD, at the Barnabas Health Ambulatory Care Center suggests some alternatives you can try instead.
Some of these negative impacts that can be caused by energy drinks that Dr. Krystofiak informs us of include:
- Increased Heart Rate: Caffeine is a stimulant that can cause the heart to beat faster and may lead to palpitations or an irregular heartbeat, especially in individuals sensitive to caffeine or those who consume large amounts of caffeine in a short period of time. This can be accompanied by jitters and anxiety.
- Dehydration: Since caffeine is also a diuretic (increases urine production) it can lead to fluid loss if not balanced with adequate water intake. Combined with high sugar content often found in energy drinks, this diuretic effect can further contribute to dehydration.
- Elevated Blood Pressure: Caffeine can cause blood vessels to constrict, leading to the rise in blood pressure. For people with underlying hypertension or cardiovascular issues, this temporary spike in blood pressure could pose numerous risks.
- Disrupted Sleep Patterns: Consuming these beverages especially in the afternoon or evening, can interfere with the body’s natural sleep cycle. The caffeine content in these drinks can make it difficult to fall asleep or stay asleep throughout the night.
Instead of reaching for an energy drink, Dr. Korczak offers other options to try. These focus on practical and easy ways to support energy levels throughout the day, without turning to an energy drink that may contain caffeine plus added sugars in excess:
- Healthy Diet: Eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can provide sustained energy throughout the day.
- If you are a recreational or competitive athlete, eating well-balanced meals and snacks regularly throughout the course of the day can help maintain energy levels without causing unnecessary dips or fatigue.
- Consider eating breakfast, lunch, dinner and small snacks at mid-morning and mid-afternoon to maintain energy.
- Some healthy snack ideas involve combining protein with a carbohydrate, a few examples include: peanut butter on whole-grain bread and banana slices, a handful of trail mix with a piece of fresh fruit, a homemade smoothie with a blend of your favorite fruits, or vegetables and cow or plant-based milk.
- Exercise: Regular physical activity can increase energy levels and overall stamina.
- Stay Hydrated: Drinking enough water throughout the day is crucial for maintaining energy levels.
- Getting Enough Sleep: Prioritize quality sleep to ensure you’re well-rested and energized during the day.
- Manage Stress: Stress can drain your energy, practicing relaxation techniques like meditation or yoga can help.
If you do find yourself needing caffeine, Dr. Krystofiak and Dr. Korczak recommend moderating your intake by choosing sources like coffee or tea in controlled amounts.