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Consumption of energy drinks by young people - What is the evidence?

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Energy drinks are hugely popular among young people, with an estimated 50% of weekly consumption coming from children and teenagers. Last year, the energy drink industry was valued at $61 billion, with a future projection of $100 billion by 2027. However, regular consumption is linked to serious health effects.

It is vital that children and young people have a balanced and nutritious diet, as well as enjoying regular physical activity, in order to flourish mentally, physically and socially. The importance of diet and exercise for young people's mental and physical health will be no surprise to those working in the physical activity sector, however, I want to highlight in particular the negative consequences caused by regular consumption of energy drinks.
Inside energy drinks
Energy drinks are marketed as a means to increase alertness, stamina, and energy levels. These drinks are often aggressively marketed towards adolescents to increase sports prowess, concentration when studying, and boost energy if tired.

Some beverages purport to include vitamins, herbs and nutrients such as ginseng, guarana, and taurine. However, the two most significant ingredients are caffeine and sugar. The majority contain approximately 200mg of caffeine - around two cups of strong coffee - and equal sugar to a can of fizzy drink.

There is a severe lack of regulation towards the ingredients of these beverages, as caffeine, sugar, guarana, and taurine are all 'active' ingredients which can cause harm. For example:

Caffeine - Increased anxiety, elevated blood pressure, cardiovascular issues and the risk of seizure and heart failure.

Sugar - Stress, dental issues, obesity, and type two diabetes.

Vitamin B - Skin conditions, liver toxicity, blurred vision and nerve damage.

Stimulants including guarana and taurine - sleep problems, anxiety, restlessness, upset stomach, and quickened heartbeat.

Numerous studies show an association between regular consumption of these drinks and various adverse health effects, including:

Stress

Aggression

High blood pressure

Increased obesity

Type 2 diabetes

Poor sleep

Nausea and stomach irritation

Headaches and eye strain

Dental erosion

Mental health issues.

Caffeine overdose
Some energy drinks contain as much as 500mg, equivalent to fourteen cans of cola.

The American Academy of Paediatrics recommends a daily limit of less than 100 mg of caffeine for young people aged 12 to 18-years-old. There is no recommended safe limit for children under the age of 12.

Caffeine and other stimulants can cause dangerous changes in heart function and blood pressure, as it stimulates the release of norepinephrine. Norepinephrine is a stress hormone which increases heart rate.

Consuming too much caffeine can cause a caffeine overdose. More than approximately 150-200mg of caffeine per kilogram of body weight is considered lethal. Overdosing on caffeine can cause vomiting, palpitations, high blood pressure, seizures and, potentially, fatality.

The amount consumed to trigger overdose varies, with children and teenagers more susceptible than adults. In 2017, a 16-year-old boy from South Carolina in America, died from a caffeine overdose which triggered a heart arrhythmia after drinking one soda, one latte and an energy drink. Greater education and legislation around energy drinks can help to avoid future cases of caffeine overdose and protect the lives of young people.
Mental health
An important study published earlier this year evidenced the adverse mental health effects of regular energy drink consumption on young people. The study demonstrated that children and teenagers who drank energy drinks each week were likely to have decreased overall wellbeing.

Evidence demonstrated consistent associations between energy drinks and:

Anxiety and depression

Self-harm and suicide

Hyperactivity

Decreased academic performance

Headaches

Irritability and aggression

Alcohol use and smoking

Sleep problems

This study found that boys are more likely to consume greater quantities of energy drinks than girls, as were those from lower socio-economic groups.
Healthy alternatives
Encourage your children and teenagers to try one of the below healthy alternatives the next time they are looking for a natural boost:

Smoothies - fruit and vegetable smoothies are an excellent choice as long as you do not add extra sugars. Berries, citrus, spinach, kale, and parsley are particularly good at boosting energy levels and providing your body and brain with essential vitamins.

Green tea - for those over the age of 12, green tea can provide many health benefits. Green tea is widely reported to have numerous positive effects on metabolism, heart function, and the brain, and still contains 25-40mg of caffeine.

Coconut water - packed full of potassium, magnesium, phosphorus, and calcium, coconut water is a healthy and refreshing alternative to energy drinks.

Water - when dehydrated, our metabolism slows down and we feel tired, drained, and sluggish. Rehydrating with water acts quickly and boosts our energy levels, improves concentration, and elevates our mood. Try adding some fresh fruit to your water for extra vitamins and minerals to provide even more energy.

Want to find out how to help your clients kick sugar cravings for good? Join me for the How to Help Your Client Kick Sugar to the Curb webinar at 11am (BST) on Thursday 23 June.

The Food Addiction Coach is a member of the ukactive Strategic Partner Group - find out more here.
Disclaimer: Any views or opinions expressed are solely those of the author and do not necessarily represent those of ukactive.

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By Dr Bunmi Aboaba, Creator of the Food Addiction Coach Accelerator Program Energy drinks are hugely popular among young people, with an estimated 50% of...

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In 2007, 1,145 adolescents aged 12 to 17 went to the emergency room for an energy drink related emergency, in 2011 that number climbed to 1,499.

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With that in mind, why not consider a healthier substitute for energy drinks? Here's my dietitian-recommended list of alternative beverages to support your energy levels.

Top 11 Healthy Alternatives for Energy Drinks

If the fact that energy drinks aren't good for you is a hard pill to swallow, don't worry, as there are plenty of healthy alternatives that you may enjoy.

When most people think of tea, they think of it as coffee's less exciting, boring sister. But in reality, black and green teas can be a lot of fun, though they contain quite a bit of caffeine. Green tea can help maintain your energy levels while bringing certain healthy substances to your body.

Green tea may also aid in your weight loss plan. Its antioxidants may protect the brain from aging and support cognitive function. Green tea is easy to drink without having to add any milk or sugar, and it doesn't have any calories. However, if you're sensitive to caffeine, green tea might make you jittery.

Bottom Line: Unlike energy drinks, green tea doesn't have any calories, synthetic additives, or artificial sweeteners, and it can help give you a lot of antioxidants that may help with focus.

2. Yerba Mate

The superfood comes from South America, but it is now very popular worldwide because it is a great alternative to energy drinks. It can be brewed as strongly as coffee, but it isn't as acidic or addictive, so you don't need to worry about falling into an unhealthy habit.

Yerba mate is easy to prepare, inexpensive, and can be found at grocery stores. You can consume it hot or cold; it is rich in antioxidants, and it can assist with energy and mental focus.

However, because it is a stimulant, it is recommended to speak with your doctor before adding this beverage to your diet to ensure it is safe for your specific health profile. It should not be consumed in high doses for extended periods, and it could cause an upset stomach.

Bottom Line: While it shouldn't be consumed multiple times per day, a glass of yerba mate may provide energy support once you hit your usual afternoon slump.

3. Fresh Juice

Not be confused with the containers of orange or apple juice you find at the store. Juices that are freshly squeezed and not from concentrate can help with energy without caffeine. Depending on how much free time you have, you can even make your juice at home with a juicer and tons of fresh fruit and veggies.

A common misconception is that caffeine is needed to help your body produce energy. But in reality, our bodies make energy from the foods we consume, so it's important to stay away from sugary snacks, as a crash usually follows these. When looking for a healthy fresh juice, look for one that contains ingredients like leafy greens, as this means you'll be getting vitamins A, K, and C and iron. Citrus juices can also be very tasty and support immune function because they are high in vitamin C.

However, lots of the fiber is removed when a fruit or vegetable is juiced, and it can be high in calories. Fresh juice can also be expensive.

Bottom Line: Fresh juice, and not juices from concentrate, can be packed with antioxidants, vitamins, and nutrients and can give you some energy support.

So, instead of pouring a cup of coffee multiple times daily, try to have one cup in the mornings without added sweeteners or creams high in calories. It is much healthier to eliminate any added processed sugar and replace it with honey or agave syrup. While you may not be crazy about black coffee or a healthier version of coffee at first, be patient, as it can take months to form a new habit.

Coffee can support energy levels, it tastes delicious when mixed with your choice of milk, and it can be consumed cold or hot.

However, high caffeine content can make some people feel anxious or jittery, it can cause digestive issues, and it's easy to become addicted to coffee. Also, if you don't make it at home or work, it can get expensive.

Bottom Line: While a natural alternative to energy drinks, coffee should be consumed in moderation and ideally without the addition of sugary creams and sweeteners.

Matcha contains antioxidants like polyphenols and can help regulate your energy and give your skin a glow. It is delicious when prepared correctly and is packed with many possible health benefits. However, it can be more expensive than other healthy alternatives in comparison to energy drinks. Matcha products that aren't high-quality could also contain contaminants.

Bottom Line: Those looking for a healthier alternative to energy drinks will love the taste and potential benefits of matcha, especially when it is prepared correctly.

6. Dark Chocolate

While it's not a beverage, a few squares of dark chocolate can help with maintaining energy and promote cognitive function. For example, dark chocolate contains a chemical called theobromine, which is responsible for energy production and balancing your mood after consumption.

Like all delicious things, dark chocolate should be consumed in moderation because it can be high in calories and in sugar, depending on the type you purchase.

Bottom Line: Dark chocolate is delicious and full of antioxidants, but it's important not to go overboard, even though it's easy. All you need is a few squares to assist you with your energy output when you're tired.

7. Coconut Water

In addition to electrolytes, coconut water contains antioxidants that fight free radicals, which are one of the causes of cell damage. With its low-calorie count (45 to 60 calories per 8-ounce serving), absence of added sugars, and delicious taste, coconut water delivers powerful nutrients without causing crashes or side effects typically associated with energy drinks.

Bottom Line: Coconut water is a nutrient-rich and hydrating alternative to energy drinks, providing electrolytes and antioxidants without the unhealthy ingredients. Be sure to consume in moderation, though, as coconut water can have laxative effects for some people.

You've probably seen kombucha at the store, a fermented tea drink that has gained a huge following in recent years. It is produced by fermenting black or green tea with a symbiotic culture of bacteria and yeast for one to three weeks.

To get the best effects that can help with your energy levels, choose a kombucha product with few added sugars and no artificial ingredients. You can also make kombucha at home, giving you complete control over the ingredients and sugar content.

Bottom Line: Kombucha is a probiotic and antioxidant-rich alternative to energy drinks that provides a gentle yet potent aid to your body's energy production from naturally occurring caffeine. However, always check the nutrition facts to ensure it doesn't contain unhealthy added ingredients or sugars.

9. Ginseng Tea

Made from the roots of the ginseng plant, ginseng tea offers a natural energy aid without relying on caffeine or sugar found in traditional energy drinks. Ginseng is an adaptogenic herb that has been used for centuries in Chinese and Korean cultures, dating back to 196 AD. On top of its impact on your energy, ginseng tea may help stress levels and support your body's metabolic function.

Bottom Line: Ginseng comes in two varieties, Asian/Korean and American, and gives you a natural energy source without the use of artificial substances. While more research is needed, traditional medicine has long recognized the possible therapeutic benefits of ginseng.

10. Chia Seed Water

Chia seed water is a simple yet effective alternative to energy drinks. Simply combining chia seeds with water yields a hydrating beverage rich in omega-3 fatty acids, dietary fiber, protein, and essential minerals.

Chia seeds have the ability to absorb up to 12 times their weight in water, forming a gel-like consistency that helps keep you hydrated for longer periods. Chia seed water can also be customized by adding various fruits, herbs, and natural sweeteners to create a delicious and healthy drink.

Bottom Line: Chia seed water provides sustained energy and hydration with powerful nutrients. While an excess of chia seeds can cause stomach discomfort, at a safe dose, it's a great alternative to energy drinks in the morning.

11. Greens Powder

Live it Up Super Greens , for example, is incredibly easy to consume and is made with organic vegetables. From whole-leaf wheatgrass, spirulina, and broccoli to alfalfa leaf, peppermint, ginger root, and spinach, the ingredients in this powder are packed with vitamins and minerals known to help maintain energy without harming your overall health. Plus, Live it Up contains no added fillers or artificial sweeteners and doesn't have a grassy aftertaste.

Additionally, many different ingredients in greens powders can help with digestion, support gut health, aid in detoxification, and help reduce inflammation. However, super greens should be consumed regularly to achieve these possible benefits, and taking a greens powder is not a replacement for properly incorporating whole vegetables into your diet.

Bottom Line: In the long run, a beverage containing greens powder can benefit your body far more than a sugary, caffeinated energy drink.

Why Choose a Healthy Alternative Instead of an Energy Drink?

Because of the high sugar and caffeine content, energy drinks can cause stomach irritation, increased stress, aggressive behaviors, cigarette abuse, and even disrupt metabolism balance. There's just no way a quick jolt of energy is worth these damaging effects!

Even though some energy drinks advertise unique ingredients that are typically healthy, like ginseng root, guarana seed extract, and vitamin B12, there's really not enough of these ingredients to justify everything else in that drink.

Final Thoughts

Few things are worse than falling asleep at work or school, so people often use energy drinks to power through. However, enough research has proven that these sugary, caffeinated energy drinks aren't good for you.

Frequently Asked Questions

We get a lot of questions about healthy alternatives. Here are some more questions and answers about alternatives for energy drinks.

What is a healthier alternative to energy drinks?

Instead of a sugary energy drink, try drinking fresh juice with greens powder, green tea, matcha, yerba mate, a glass of cold water, or even snacking on a few squares of dark chocolate to get you through your mid-day slump. Kombucha is another significant energy supporter that will not make you crash.

What can take the place of energy drinks?

Many people have realized that energy drinks are high in sugar and calories while posing a threat to your well-being and health. Instead of drinking an energy drink like Monster or Red Bull, opt for a cup of matcha, green tea, yerba mate, kombucha, freshly squeezed juice, or a beverage mixed with a greens powder. These will make you feel much healthier and less jittery.

How can I give myself energy without energy drinks?

Along with drinking a healthy alternative to energy drinks, consider exercising, having a snack filled with nutrients, getting a night of good sleep each night, connecting with nature, or taking a short power nap. Snacks that are low in sugars and high in protein, like nuts or hummus with veggies, can help give you energy from healthy calories without all of the caffeine.

How can I focus without energy drinks?

Even though you might think energy drinks are helping you focus, they are doing more damage than good. If you're having trouble concentrating at work, get outside for some fresh air. Physical activity can help wake you up and promote blood flow. Breathing exercises can support oxygen flow to the brain, making you feel more focused. Snacking on healthy foods or drinking a healthy alternative to energy drinks can also help you stay alert so you can complete your tasks efficient ly.

References

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11 Best Healthy Alternatives for Energy Drinks

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For many, energy drinks provide a pick-me-up in the afternoon or keep them going during a night shift at work. But over the years, ample research has revealed that energy drinks are, in fact, not good for your health. Luckily, there are many delicious and healthy beverage alternatives out there that can help you stay awake without compromising nutrition.

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What Energy Drinks Really Do to Your Body