Caffeine and Energy Drinks: What You Need to Know
Caffeine
·
Healthy
adults can, for the most part, safely consume up to 400 mg of caffeine a day.
o
-An
8 ounce cup of coffee contains approximately 100-200 mg of caffeine.
·
Side
effects of caffeine consumption may include:
o
Anxiety
o
Jitteriness
o
Rapid
heartbeat
o
Gastrointestinal
distress
o
Insomnia
*Note:
these side effects may happen with any amount of caffeine consumption,
depending on age, gender, body mass, and individual sensitivity
*Tip:
If you experience these symptoms, try decreasing the amount of caffeine in your
diet or altering the time of consumption to earlier in the day in the case of
insomnia.
*Tip:
It takes about 5-7 hours to eliminate 1/2 of the caffeine you consume from your
body.
·
Consuming
large amounts of caffeine from any source results in:
o
Increased urine flow
o
Increased
sweat loss
o
Altered
electrolyte levels in the blood
*Tip: Replenishing water losses and maintaining stable
electrolyte levels are key for peak athletic performance and personal health
·
Studies
show that low to moderate consumption of caffeine by adults (12.5-100mg/day)
results in better endurance during exercise, improved cognition, and quicker
reaction times.
·
It
is not recommended for children or adolescents to consume more than 100 mg of
caffeine a day from any source.
Energy
Drinks
·
The
term “energy drink” refers to beverages that contain varying amounts of
caffeine, taurine, vitamins, and herbal supplements, along with sugar and/or
sweeteners. These drinks are often
targeted at teens and young adults for weight loss, energy boosts, increased
athletic performance, and better concentration.
·
Energy
drinks are considered a dietary supplement, and are therefore only loosely
regulated.
*Note: The amount of caffeine in soft drinks is limited by the
FDA (US Food and Drug Administration) because soft drinks are categorized as a
food. However, there are no such
regulations at this time for energy drinks.
·
Energy
drinks may contain more caffeine than is listed on the label because many
contain additives (such as guarana) that also have caffeine in them. Manufacturers are not required to include
caffeine content from additives on the label.
Therefore, consumers may be taking in more caffeine than they expect.
·
Consumption
of energy drinks is not suggested for athletes, especially in combination with
stimulants or alcohol.
·
Consuming
too many energy drinks (or consuming in combination with other stimulants or
alcohol) is associated with dangerous effects such as:
o
Liver
damage
o
Kidney
and/or heart failure
o
Respiratory
disorders
o
Seizures
o
Rapid
heartbeat and/or disrhythmias
o
Hypertension
o
Agitation
o
Vomiting,
nausea, and/or abdominal pain
o
Death
·
Research
has shown no therapeutic benefit to drinking energy drinks.
Sources:
Look for more
to come in the weeks to follow from our healthcare experts at Saint Vincent!
-
Leslie Lawton, RD, CSSD, LDN, CDE
Board Certified Specialist in Sports
Dietetics
Saint Vincent
Hospital
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