In recent years, energy drinks have become very popular among people who need an energy boost in the middle of the day or an energy boost in the morning, or even (not recommended) to delay the effects of alcohol consumption. At the same time, warnings about the dangers of energy drinks and stories about young people dying of heart attacks after drinking too much are increasing. If consumed within safe limits under reasonable conditions by healthy people, energy drinks are actually safe. The more information you know about energy drink ingredients and their limits, the safer they will be on you.
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Part 1 of 3: Using Energy Drinks Responsibly
Step 1. Do not exceed one or two energy drinks per day
The term "energy drink" refers broadly to drinks containing a variety of ingredients (almost always caffeine) that aim to provide a boost of energy, alertness, and focus. In addition, there are other products that fall into this category, from canned drinks such as soda to liquid shots and powders. So, it is difficult to determine the general limits of energy drinks that can be drunk.
For a popular, mass-marketed energy drink, a limit of two servings per day is safe for most healthy adults. For non-concentrated energy drinks (such as Kratingdaeng, Kuku Bima Ener-G, Hemaviton Jreng, etc.), this means 500 ml per day. Think of that number as the upper limit, and as the healthiest option, use as few energy drinks as possible
Step 2. Do not drink energy drinks before and during strenuous physical activity
In the case of a heart attack or other dangerous health problem, consumption of energy drinks is often accompanied by sports activities, games, or strenuous exercise. Some athletes like the boost in energy and focus that this drink seems to provide, but the caffeine and other ingredients multiply many of the physical changes (such as an increase in heart rate) that are bound to occur when you engage in strenuous activity.
- In particular, for people who have heart problems, diagnosed or not (usually in children or young adults), the combination of energy drinks and strenuous physical activity can cause irregular heart rhythms, such as atrial fibrillation or even arrhythmic death syndrome (SADS).
- These negative events are rare, but the risks far outweigh the benefits, especially since exercise provides enough energy and focus.
Step 3. Don't mix energy drinks and alcohol
It may not be a surprise that the increasing popularity of energy drinks has led to the manufacture of mixed alcoholic drinks using Kratingdaeng, etc. There are people who argue that energy drinks help counteract the effects of alcohol hangovers so they can drink (and party) longer. Unfortunately, this mix also makes them less aware of how many energy drinks (or how much alcohol) they are consuming, and masks their potential health hazards.
Perhaps even more dangerous is that some people drink energy drinks after consuming alcohol in order to drive home "safely". However, driving after drinking while still somewhat alert is as dangerous as driving drunk, perhaps even more dangerous because there is an unfounded belief that they will not get into trouble
Part 2 of 3: Choosing the Right Drink
Step 1. Look for brands that provide ingredient and nutritional information
Energy drinks are included in the regulation of the Food and Drug Administration (BPOM). However, there may be some brands that are not listed and do not include a complete nutritional list on the packaging. If you drink one of those drinks, of course you don't know what you've put into your body.
Fortunately for consumers, about 95% of energy drinks (including the most popular brands) are marketed as beverages and so must comply with BPOM regulations and include ingredients and nutrition labels. So, it's up to you to read the label, find out what (and how much) it contains, and record how much caffeine and other ingredients you consume per day
Step 2. Look for the manufacturer's recommendations (but don't just follow them)
According to the most popular energy drink websites, their drinks can be drunk at any time. You can/should drink it while driving, studying, working, exercising, playing video games, and partying day or night.
- Browse their site further to find more detailed recommendations, such as limiting daily caffeine intake to no more than 400 mg (or five cans) per day for healthy adults. Consumption by persons sensitive to caffeine is also not recommended, and should be limited by pregnant or lactating women and children. In addition, the site also provides a complete list of ingredients.
- Get as much information as you can, and read the manufacturer's recommendations, but use scientifically sound third-party advice to determine if you should use the drink (and if so, how much).
Step 3. Watch your daily caffeine intake
Contrary to popular perception, caffeine is not technically an addictive substance although you may feel lethargic for a day or two if you stop drinking caffeine suddenly. When taken in moderation, caffeine is safe for most people, but high doses can cause irregular heart rhythms and other medical problems (and in extreme cases cause death).
- The recommended amount varies because the effects of higher caffeine intake are not clear, but 300–400 mg of caffeine per day is the maximum safe limit. For reference, a regular cup of coffee (250 ml) contains about 100 mg of caffeine, about 40 mg of soda (350 ml), and an energy drink (250 ml) is usually between 50 mg and 160 mg.
- Under normal conditions, pregnant or lactating women should limit caffeine intake to 200 mg or less per day, children should only consume 50–100 mg per day.
Step 4. Pay attention to the sugar content and other ingredients
By choosing an energy drink that includes complete ingredient descriptions, you can track other ingredients besides caffeine. Many energy drinks contain a high dose of sugar per serving. The health hazards of excessive sugar consumption have been demonstrated, and the latest recommendations in the health world state to avoid added sugar.
Energy drinks also typically contain ingredients such as taurine, an amino acid found naturally in animal products; guarana, a South American plant that contains naturally occurring caffeine (in addition to the caffeine specifically added to beverages); and various B vitamins. Again, if consumed in moderation, these ingredients are safe, but it's a different story if consumed in excess
Part 3 of 3: Considering Health Conditions
Step 1. Talk to your doctor if you have any health problems
One or two energy drinks per day may be safe for healthy adults, but people with medical problems should consider them carefully before drinking them. In particular, if you have heart disease, other heart problems, or high blood pressure, talk to your doctor first.
- If you experience anxiety, nervousness, insomnia, a fast heart rate, or a rise in blood pressure after drinking an energy drink, you may have a high sensitivity to caffeine or another issue to worry about. Talk to your doctor before using energy drinks again.
- If you regularly drink energy drinks because you always feel low on energy, you may actually have a sleep disorder or other potentially dangerous medical condition. Check with the doctor.
Step 2. Don't use energy drinks to replace sleep or nutrition
Remember that you'll get more consistent, long-lasting, healthy energy from getting enough sleep and eating healthy, than from drinking energy drinks. Energy drinks do provide an immediate energy boost, but they don't last long. Meanwhile, adequate rest and nutrition will help you get through the day without feeling sluggish once the effects wear off.
- This article provides useful information about the importance of getting enough sleep (seven to nine hours per night for the average adult) and ways to ensure you can get enough of it.
- According to the latest health guidelines, you should avoid added sugars and try to get steady energy from a variety of fruits and vegetables, lean protein, whole grains, and healthy fats.
Step 3. Limit energy drink intake if you are pregnant or breastfeeding
All women who have ever been pregnant know that there are limits that need to be adhered to in order to protect their health and the health of the fetus. For example, excessive caffeine intake can cause an irregular heartbeat in the fetus, or in the mother (risk for both).
Some experts and mothers-to-be still believe that pregnant women should avoid caffeine, but studies show that a little caffeine every day is generally not a problem for both mother and baby. Limit it to no more than 200 mg per day, or according to the amount recommended by your obstetrician
Step 4. Limit or avoid consumption by children and adolescents
Teenagers make up a sizable percentage of the energy drink market due to the “cool” factor and the energy boost it creates. Caffeine and other common ingredients in energy drinks are not harmful to children, but should be in amounts well below the maximum recommended for adults.
Since energy drinks have no therapeutic or nutritional benefits, may contain unknown ingredients, and have not been proven by long-term studies of their effects on children, the safest measure for children is not to consume them at all. Most children and adolescents are not short on energy, unless they are sleep deprived or suffer from a medical problem that requires attention
Step 5. Think twice before using caffeine powder
Some people choose not to use ready-to-drink energy drinks and try making their own. Powdered caffeine can be purchased as a dietary supplement, and is theoretically as safe as ready-to-drink drinks. However, there is no guarantee that the powder contains only caffeine, and the slightest measurement error can cause harm.
- The US Food and Drug Administration (FDA) has even issued a warning about using caffeine powder because inaccurate measurements can lead to dangerous overdoses. If you are unsure about the quality of a product and cannot measure the dose exactly, it is best to avoid using caffeine powder.
- For safety, it is recommended for teenagers to avoid caffeine powder.
Step 6. Consume energy drinks wisely, but don't overreact to unfounded fears
As with most foods, medications, and supplements, the key is to use them in moderation. If you can go about your normal activities without taking it, maybe avoiding it is the safest and healthiest option. However, if you choose to use it in moderation and there are no risk factors, you shouldn't feel as though your health is being threatened by drinking it.
- The ideal source of energy for the day is obtained from a healthy diet, regular exercise, and adequate sleep. The next best option might be black coffee, which is low in calories and doesn't use a lot of additives.
- The vigilance of ensuring energy drinks contain what the manufacturers claim is necessary, but suggesting that the product be banned or strictly regulated as hazardous to health is also an overstatement given the current evidence. If you choose wisely and based on knowledge, you can safely drink energy drinks.
