Overview on Energy Drink

What is Energy Drink?

Energy drink, any beverage that contains high levels of a stimulant ingredient, usually caffeine, as well as sugar and often supplements, such as vitamins or carnitine, and that is promoted as a product capable of enhancing mental alertness and physical performance.

Energy drinks can be useful when you're training hard and need an extra boost for a tough session. They can also be used as a quick pick-me-up during a slow afternoon at the office, but it's important you don't get to the stage where you become reliant on them. When used in the right context, consuming energy drinks in moderation as part of a balanced diet can have advantages.

Benefits of Energy Drink

• The Carb Content                                                                                                                                                   

As an athlete or someone focused on increasing fitness levels and endurance, you can gain benefits from the carb content of energy drinks. According to the National Federation of State High School Associations' Sports Medicine Advisory Committee, most energy drinks are carb-based, containing between 18 and 25 grams of carbohydrate per 8 ounces. The Australian Institute of Sports Nutrition site notes that these carbs help replenish energy stores, potentially leading to increased energy, performance and recovery.

• Caffeine Kick                                                                                                                                                

Most energy drinks contain caffeine, which acts as a powerful ergogenic aid in boosting performance. Endurance athletes will benefit most from caffeine intake around exercise time, notes Jennifer McDaniel, a specialist in sports dietetics and spokeswoman for the Academy of Nutrition and Dietetics. A typical energy drink contains around 80 milligrams of caffeine per 250-milliliter can -- which is slightly more than 8.5 ounces. The recommended safe intake of caffeine is 300 to 400 milligrams per day.

• Enter the Electrolytes    

                                                                                                                  

When you sweat, your body doesn't just lose water -- it gets rid of electrolytes as well. Not replacing these electrolytes can lead to a drop-in performance and dehydration. The Dietitians of Canada website advises looking for an energy drink that contains between 460 and 690 milligrams of sodium per litre. Those performing long-duration sports events may need slightly higher concentrations though.

• Simple Sugars    

                                                                                                                              

The carbohydrates in energy drinks come predominantly from sugar. While sugar may often be seen as a nutritional bad guy, it can be beneficial under certain circumstances. During carb-loading periods before athletic competition, you need a high intake of carbs, though you don't want too much fibre, as this can cause gastrointestinal stress. To get around this, the Australian Institute of Sport recommends consuming simple sugars, potentially in liquid form. This is one scenario when the easily digested sugars in energy drinks could be useful.

Concerns about energy drinks

• Too much caffeine    

                                                                                                                        

Energy drinks contain caffeine and other ingredients. The label may not say how much caffeine is in the other ingredients, so it can be hard to know how much caffeine is in the drink. A single energy drink can contain as much as 500 mg of caffeine. You would have to drink 14 cans of cola to get the same amount of caffeine.  

• Other ingredients          

                                                                                                                  

Energy drinks may contain other ingredients, such as kola nut or guarana. There has been little research on how these ingredients may affect the body.

• Limited regulation           

                                                                                                               

Energy drinks may be classified as dietary supplements, which are not as strictly regulated as foods. For example, the U.S. Food and Drug Administration (FDA) regulates the amount of caffeine in sodas, but not in energy drinks.

• Sugar                                                                                                                                                

Energy drinks usually contain sugars, which add to the calories. This could lead to weight gain. The sugars can also lead to dental problems.

• Withdrawal  

                                                                                                                                  

When your body gets used to a lot of caffeine and then you stop using it, you can get symptoms including headaches, feeling tired, having trouble concentrating, and feeling grumpy.

• Sleep         

                                                                                                                                       

The caffeine in energy drinks may make it harder to sleep. Some people may feel they need less sleep, due to the stimulation they get from the caffeine. This can lead to sleep deprivation.