Over the past few decades, energy drinks have transformed from products meant for athletes to a beverage that is consumed by millions globally to help them with fatigue, focus, and performance.
Often sold in flashy cans with catchy slogans, these drinks may seem harmless, but when consumed in excess, they can shift from a quick boost to a serious health hazard.
“People claim they take energy drinks for a number of reasons. Some take them to boost their energy levels instantly, others for weight loss, increasing their mental alertness, or increasing physical performance, just to mention a few,” says Kepha Nanyumba, who is a consultant nutritionist in Nairobi.
You see, according to Kepha, the key ingredient is caffeine, which, if taken in excess, might result in a number of health risks.
The body's initial response to high caffeine intake is usually elevated alertness and reduced fatigue; however, excessive intake of this component may often lead to side effects such as rapid heartbeat, high blood pressure, and anxiety.
Other main ingredients found in these drinks include sugar, which accelerates and catalyses cravings for these drinks, and also artificial sweeteners, a combination of stimulants that can, in turn, trigger the caffeine to push the body beyond safe limits.
A typical 250 ml can of an energy drink contains between 80-100 mg of caffeine, which is equivalent to two cups of coffee. Some large energy drink cans are packed with more of this component, leading to dangerously high intake levels, especially if consumed repeatedly in a short period.
Excessive intake of energy drinks can have various effects on the body, including both short-term and long-term effects. “As a nutrition professional, I highly discourage the consumption of energy drinks,” Kepha said.
Some short-term effects of consuming excessive energy drinks include increased heart rate and blood pressure, anxiety, jitters, insomnia, stomach upset and nausea, while some long-term effects include type 2 diabetes, dental problems, kidney problems, obesity, and long-term heart conditions.
Furthermore, the excessive consumption of these drinks might lead to caffeine addiction, whereby the body adapts to high stimulant intake, meaning that over time, an individual might require more caffeine intake to feel alert, a factor that can result in headaches, irritability, and fatigue when they fail to drink.
“The effects depend on the frequency of consumption. Energy drinks are highly addictive, so the more you take them, the more the body needs, and hence, the negative health effects. It is unfortunate that most consumers are unaware of these negative effects,” Kepha states.
To avoid such risks, health experts recommend a daily intake of up to 400mg of caffeine from all sources, including energy drinks, which is equivalent to five 250ml cans.
Pregnant and breastfeeding women, on the other hand, are advised to limit their caffeine intake to 200mg per day. Children and adolescents are advised to avoid energy drinks altogether, as there is no proven safe dose of caffeine for them, according to health experts.
While energy drinks may temporarily boost energy and focus, experts encourage other healthier alternatives, such as green tea, coffee, or black tea, which are more natural.
Health experts also recommend staying hydrated, eating balanced meals, engaging in regular physical activity, and getting adequate sleep to improve energy levels naturally.
