They promise you a boost of energy like no other. So whether you’re running or practising for a marathon or simply pulling an all nighter studying for exams or racing against time to meet work deadlines, chances are that you might have guzzled energy drink from a can or two. Or perhaps, being a teetotaller sporting an energy drink at a party redeems your cool quotient. Some of these drinks are loaded with caffeine and so how much is safe to consume at a time? Experts advise you...

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The studyAn international research team has concluded that the rapid rise in popularity of energy drinks among adolescents in the age group of 10 to 19 years, can spell trouble for their cardiac health. The team lead by researcher Fabian Sanchis-Gomar PhD, in Madrid, Spain, noted that energy drinks can even trigger sudden cardiac deaths in young, apparently healthy individuals. As for individuals with underlying heart diseases, the risk of triggering sudden arrhythmic death syndrome (SADS) or other arrhythmias can be significant.  

As per the study’s estimate, 31 per cent of adolescents regularly consume energy drinks. Often energy drinks contain high amounts of caffeine. However, they can contain “masked” caffeine, in the form of guarana. Gurana is a Brazilian plant with contents identical to caffeine found in coffee beans, but having twice the amount of concentration. Also, besides the addition of guarana, other substances such as ginseng and taurine in variable quantities present in the energy drinks may generate uncertain interactions. 

The study advised that just one can of energy drink (around 250 ml) is safe for most healthy adolescents. Consuming energy drinks before or during sports practice should be avoided. Those adolescents with underlying medical conditions should consult cardiologists before having energy drinks. Also, having excessive amount of energy drinks together with alcohol or other drugs, or both, may lead to adverse effects, including death.

PopularityHealth consultant Dr Parul R Seth opines that amongst youngsters who do not consume alcohol, consuming energy drinks is a fad. Students stay up into early hours of the morning and have energy drinks on their way to college. There are others who often drink these simply like any other soft drink. Most people are not aware of the high levels of stimulants that go in energy drinks. To avoid adverse effects, it is safer to consume these in moderation and should not be promoted for younger school-going children. A word of caution is, energy drinks should not be mixed with alcohol.

Expert speakAre these harmless-looking energy drinks actually capable of causing irregular heartbeat or arrhythmia? Dr Sheth agrees saying, “Energy drinks are filled with high levels of sugar and caffeine in addition to ingredients such as taurine, ephedrine, B vitamins etc. They give an initial burst of energy and then a predictable crash after a few hours. Also, both ephedrine and taurine are known to affect the heart. A 250 ml energy drink can, may hold around two espressos worth of caffeine. Too many energy drinks means an overdose of caffeine, which can cause massive release of calcium in cardiac muscle cells causing arrhythmias. It can also affect the heart’s ability to contract and use oxygen causing tachycardia (fast heart rate), anxiety, tremor and headache.”

Arrhythmia has irregular heartbeat of slow and very fast pace. Alcohol can slow the rate of heart rate whereas caffeine can increase it, says Dr Pradeep Vyas, interventional cardiologist, Lilavati Hospital & Research Centre. He adds that these drinks are spiked with undisclosed chemicals too, including caffeine and the American and Canadian studies have authenticated it. Long term use of these drinks is detrimental to health with adverse effects like hypertension and its consequences, gastritis and  gastric ulcers and its complications. They are basically drugs under the garb of energy drinks. The commonest cause of arrhythmias is excessive tea, tobacco, coffee, alcohol which form the ingredients of energy drinks. He adds that energy drinks are not popular among youngsters in our country like they are abroad. 

How much is safe to consume?Sometimes, before hitting the gym some folks like to down an energy drink to give them a boost of energy to sweat it out. Is this all right to do so? Althea Shah, fitness expert, Gold’s Gym India says that during extreme workouts or running/practising for marathon the body gets depleted of salts which can leave one panting and could give cramps. Energy drinks can replenish that and the caffeine content provides a boost for the physical activity. One can of 250 ml is safe in a day. Ideally, having carbohydrates like a banana is the most preferred option. Some people also have black coffee (without sugar) before their workout to get a boost. The important thing is to have a balanced diet, then there’s no need to have energy drinks. There is no substitute for natural food.