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Beverages
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Energy Drinks
Staying Well Hydrated in Extreme Heat
Drop the Pop
Energy
Drinks: Consume with Caution!
Many people looking for a quick blast of energy are gulping the latest
beverages -energy drinks. Energy drinks, such as Red Bull, Red Rave,
and SoBe Adrenaline Rush, may sound like a great
answer to early mornings or late-night parties; however there are health
risks associated with energy drinks and they should be used with
caution.
What are energy drinks?
Energy drinks promise improved mental and physical performance for a
short period of time. They usually contain sugar,
caffeine and guarana (a South American plant that contains caffeine).
Energy drinks should not be confused with sport drinks, such as Gatorade
and Powerade, which do not
contain caffeine and re-hydrate the body.
Caffeine Content of Selected Beverages
| Product |
Milligrams of caffeine |
| Red Bullฎ (250 ml can) |
80 |
| Coffee, brewed (237 ml) |
135 |
| Tea, leaf or bag (237ml) |
50 |
| Cola, regular (355ml can) |
36-46 |
| Cola, diet (355ml can) |
39-50 |
Are energy drinks safe?
Caffeine affects each person differently. The effects of caffeine
depend on how much is consumed, your age, body
size and your overall health. For some people, caffeine may cause a
short-term increase in heart rate, blood pressure, body temperature and
breathing rate. Caffeine may also cause headaches, tremors,
nervousness, irritability and sleeping problems. Women who are pregnant
or breastfeeding are more sensitive to the effects of caffeine;
therefore energy drinks are not recommended for pregnant and
breastfeeding women. Health Canada recommends a maximum of 400-500mg of
caffeine per day for adults and 300mg for pregnant and breastfeeding
women.
Energy drinks can dehydrate. The caffeine in
energy drinks has a diuretic effect, which causes you to urinate more
often and may cause your body to lose too much water. For this reason,
energy drinks should not be used during or after exercise when you need
to re-hydrate.
Energy drinks should not be mixed with alcohol.
The effects of mixing a stimulant (caffeine) with a depressant (alcohol)
are not yet known. There is also concern caffeine may hide the effects
of alcohol. As a result of this effect, people may not realize their
inability to perform tasks that require alertness, such as driving a
car. Caffeine does not reduce the amount of
alcohol in the blood stream and does not sober you up.
Health Canada is investigating some serious medical
reactions linked with energy drinks including dizziness, nausea and
vomiting, stomach pain, electrolyte imbalances and heart
irregularities. These effects have been reported after too many energy
drinks were consumed or when mixed with alcohol.
Energy drinks and kids
Energy drinks are not recommended for children
because they are high in sugar, calories and caffeine. For example, one
250ml can of Red Bull contains almost 7 teaspoons of sugar, 110
calories and 80mg of caffeine. The sugar and calories in energy drinks
may lead to tooth decay and weight gain.
Recommended maximum caffeine intakes for children
| Age |
Maximum
amount of caffeine per day |
| 0-3 years |
0mg |
| 4-6 years |
45mg |
| 7-9 years |
62.5mg |
| 10-12 years |
85mg |
Children are more sensitive to caffeine than adults.
They can become restless, irritable and have problems sleeping if they
have too much caffeine. Drinking too much caffeine can cause calcium to
be lost from the body; therefore calcium is not available to build
strong bones and teeth. Also, if energy drinks replace calcium-rich
drinks, such as milk, growing bodies and bones suffer even more.
If you choose to consume energy drinks, follow the
instructions on the label - do not have large amounts or mix with
alcohol. Also be sure to drink plenty of other fluids, such as water
and milk, to stay hydrated.
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Staying Well-Hydrated in Extreme Heat
In extreme heat, the body loses more fluid through
sweat. It becomes even more important to drink enough fluid to help
avoid the health risks of extreme heat, including
heat exhaustion and
heat stroke
.
How do I know if I am drinking enough fluid?
On a daily basis, the easiest way to tell if you are
drinking enough fluid is to check the color and amount of your urine.
If your urine is dark and has a strong odour, it is concentrated with
wastes and you need to drink more fluids. If you are urinating less
often, this can also be a sign that your body needs more water. When
your urine is pale yellow, your body has returned to its normal water
balance.
As well as watching urine color and volume, you should
also pay attention to how you feel. Signs of dehydration include
fatigue, headaches, dizziness, nausea, dry mouth & lips, and having low
energy. If you are thirsty, this is one of the last signs of
dehydration you need to drink before you feel thirst.
How can I consume more fluid?
The best choices for replacing sweat loses and staying
well hydrated include:
-
Water
-
Milk
-
100% Fruit
juices
-
Carbonated water
-
Watery
foods such as watermelon, grapes, soups, applesauce
-
Sports
drinks or soft drinks but these can be high in sugar and caffeine
(which dehydrates the body)
-
Watery
treats such as jello, popsicles, and freezies
Avoid drinks that contain
high amounts of caffeine, including coffee, tea, dark soft
drinks, and some sports drinks. Caffeine is a diuretic, and may lead to
increased urination and fluid loss from the body. Also, avoid
alcohol, which can also lead to fluid loss from the body (extra
fluid is used when the body tries to rid itself of the alcohol).
It is recommended to avoid strenuous exercise in
extreme heat conditions. When doing any physical exertion, make sure to
drink fluid before, during, and after the activity. Loss of sweat even
during activity is loss of fluid from the body.
For more information on staying well hydrated, contact
the Leeds, Grenville, and Lanark District Health Units Health Action
Line at 1-800-660-5853 or 613-345-5685 and ask to speak to a Registered
Dietitian.
Some excerpts from Nancy Clarks Sport Nutrition
Guidebook, 3rd edition (2003).
Drop the Pop
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