Why You Need to Quit Energy Drinks – and 4 Healthier Alternatives
Posted 4/23/2014 by UHBlog
Energy drinks are everywhere: vending machines, gas stations, grocery stores and even gyms. But which ones are safe and which ones are dangerous? Sports medicine specialist Shana Miskovsky, MD, says not all energy drinks are the same, and some are more dangerous than others.
Some energy drinks are sports beverages commonly used for rehydration, such as Gatorade and Powerade, which have a high level of electrolytes and sugars. Dr. Miskovsky acknowledges that these drinks are useful for athletes who lose a significant amount of salt when sweating. "The sugar concentration in these rehydration drinks gives the athlete a boost," she says, "and the water contained in these drinks helps prevent dehydration, which can lead to fatigue, decreased concentration and other issues." The drawback to sports drinks is the high calories that come with any sugary beverage.
Dr. Miskovsky is far more concerned with energy drinks that contain stimulants, such as caffeine, guarana, taurine and green tea extracts. Examples of these drinks include Rockstar, Red Bull and 5-Hour Energy. Some energy drinks also contain more dangerous substances, such as ma huang, bitter orange, zhi shi, ephedrine and amphetamines. "It is important to keep in mind that the FDA does not regulate supplements, including energy drinks,"" says Dr. Miskovsky. "There is no required testing or approval to sell, and there are no provisions for safety or effectiveness."
Dr. Miskovsky lists an alarming number of dangerous potential side effects of energy drinks that contain stimulants: dehydration, high heart rate or palpitations, trouble sleeping, anxiety, tremors, mood changes, hallucinations, stroke, heart attack and even sudden death in certain people with underlying heart conditions.
A boost of energy doesn't have to come in a bottle. Ditch these products and try these safer alternatives to energy drinks.
1. A tall drink of water
The cause of your exhaustion may be dehydration. "Water is your best and least expensive option with respect to maintaining your hydration," notes Dr. Miskovsky. "Water is one of the most important nutrients, as it acts as a transporter to supply muscles with nutrients, gets rids of waste products from high-intensity training and helps cool the body through sweating." If you want something flavorful without the extra calories, squeeze some fresh lemon, lime or orange slices into your water bottle.
2. A reviving catnap
"Lack of sleep is an important contributor to fatigue and leads to the use of energy drinks to compensate," says Dr. Miskovsky. The average adult should get at least six hours of sleep a night - but eight is much better. If you're not logging enough hours in bed, try a daytime nap. "Short catnaps in the middle of the day or early afternoon help with fatigue." Dr. Miskovsky recommends limiting your snooze to 12 to 15 minutes to avoid a deep sleep that could actually make you feel more tired.
3. A hearty, healthy meal
A balance of lean protein, fruit, vegetables and whole grains can prevent a midday or post-workout crash. "You can boost your recovery and immune system with foods high in antioxidants, like blueberries, strawberries, oranges, broccoli, asparagus or sweet potatoes," suggests Dr. Miskovsky. She also recommends having a snack that combines carbohydrates with protein 30 to 60 minutes after a hard workout. Try peanut butter on whole grain toast or yogurt topped with fruit.
4. A mini yoga session
"Yoga and mindful meditation are also helpful in replenishing energy stores," says Dr. Miskovsky. If you've only got ten minutes to energize yourself, that's not enough time for a series of sun salutations or a complicated pose that requires a full warm-up. Instead, choose a series of simple standing poses that activate your muscles and turn your focus inward. Learn the following poses: warrior, chair, crescent and wide-legged forward bend. Yoga not your thing? Simply sit cross-legged and spend five minutes breathing deeply and imagining you are in a peaceful, restorative setting.
Shana Miskovsky, MD, is board-certified in Orthopaedic Surgery and Orthopaedic Sports Medicine.