Energy drinks: Beware of instant energy crutch

The long, dark days that winter brings, doesn’t necessarily makes one want to jump for joy in the morning. “Just one more cup of coffee, then I will face the traffic, the endless meetings, and the mountain of work that awaits,” many will say. And in order to blitz through a monster day like a formidable Formula 1 racecar driver, more and more people rely on energy drinks as a crutch for instant energy.

Although energy drinks often promise a sharper mind, increased energy levels, improved physical performance and even weight loss, experts warn that this short-term boost can quickly stop you in your health tracks.

Highway to the Danger Zone

Influencers and sportsmen parading colorful cans full of promises and bright white smiles on social media play a big role in luring young people in particular into the trap of these potentially addictive sugar and caffeine-laden drinks – something that makes health experts see red.

According to the research group Statista, approximately $193 billion (more than R3,64 trillion) worth of sports and energy drinks were sold worldwide in 2023. This figure is expected to rise to $240 billion (about R5,1 trillion) by 2027. The size of the South African market is estimated at $98,2 million (nearly R1,85 billion), and the ,Growth prospects for the local market are almost 10% per year between 2024 and 2028.

Dr Dirk Lombard, a medical practitioner from Kempton Park, believes there is enough evidence that energy drinks pose serious health risks, especially for children, teenagers and young adults. Yet children with energy drinks in hand are an increasingly and frighteningly common phenomenon.

Lurking behind the scenes

“Although caffeine is one of the main ingredients, most energy drinks also contain guarana, a stimulant; taurine, an amino acid; ginseng, a herbal supplement; as well as added sugars.”

According to Lombard, the high caffeine and sugar content is particularly worrying. “Teenagers between the ages of 12 and 18 should not drink more than one cup of coffee per day (and younger children none at all!), but the caffeine content of many energy drinks exceeds this limit.”

Some energy drinks contain between 80 mg and 300 mg of caffeine (compared to between 50 mg and 100 mg per cup of coffee), reports, The Independent, and up to 60 g of sugar, or 12 teaspoons of sugar! Experts recommend limiting our, sugar intake to 5% (about 25 g) of our daily energy intake to prevent health conditions such as obesity, diabetes, heart disease, stroke, high blood pressure, liver disease and even some types of cancer. Despite the increase in sugar-free energy drinks on the market, the other potentially dangerous ingredients should make you think twice before drinking them.

Serious consequences

“High concentrations of caffeine can cause, among other things, serious cardiovascular problems. These include heart rhythm disturbances, an increased pulse rate, palpitations, and increased blood pressure. Anxiety, digestive problems such as nausea and vomiting, dehydration, headaches, and caffeine withdrawal symptoms are also common,” says Lombard.

He believes that healthy food, not energy drinks, should be our primary source of sustainable energy. “Most energy drinks have a high glycemic index (GI), which means that glucose enters the bloodstream very quickly. The pancreas must secrete this insulin to remove the glucose. This can lead to insulin resistance, which in turn leads to obesity and, type 2-diabetes.,

“In our busy lives, we also eat more processed food and fast food. That is why one constantly feels hungry and tired, especially in winter times,” he says.

Research by the British Dietetic Association (BDA) also shows that the combination of poor eating habits and energy drinks can contribute to allergies, hyperactivity and attention deficit in children, while a weakened immunity, sleep pattern disturbances, as well as an increased incidence of alcohol use and high-risk behaviour can occur in adults.

Consider these, healthy alternatives

• Water wise: Drink at least six to eight glasses of water a day. It remains the best medicine for cellular energy. Add lemon slices or mint leaves to the water or make your own iced tea.
• Food for thought: Eat food that will boost your memory, such as eggs, berries, green vegetables, fruit, nuts and seeds, avocado, and fish such as salmon.
• More and less: Eat smaller meals and more often to ensure that your energy levels remain stable throughout the day. The bigger the meal, the greater the need for a nap.
• Sleep smart: To promote brain functioning, you need to get six to eight hours of sleep. Your brain has to reboot like a computer. Much-needed recovery functions in the body also take place when you sleep.
• Move it: Exercise is beneficial for brain activity because it promotes blood flow through the body and to the brain. The endorphins released by exercise boost brain functioning, especially if you struggle to concentrate. Instead of turning into a couch potato this winter, hit the road, Jack!