This post was written by Gloria Martin, RDN, LD, Workplace Wellness, Diabetes Care Services, Parkview Employer Solutions.
Energy drinks have become a staple beverage among fitness enthusiasts and working professionals alike. The promise of a boost of energy with added doses of heightened focus and improved productivity is undeniably tempting. While these fizzy fixes may seem appealing, there are some trade-offs. In this post, we offer some healthier alternatives to help you stay energized without the crash.
Side effects and risks
According to the U.S. Food and Drug Administration (FDA), ingesting 400mg of caffeine daily was not generally associated with adverse effects for most healthy adults. However, this can vary depending on an individual's sensitivity. For others, excessive caffeine consumption can lead to several unwanted side effects, such as:
For certain groups, even small amounts of caffeine can exacerbate existing medical conditions or interfere with overall well-being.
Individuals who fall into one of these categories should limit or avoid caffeine if they are/have:
Additionally, taking certain medications and supplements, including stimulants and asthma and cardiac treatments, can cause negative interactions with caffeine. Consult your primary care provider to determine if any of the substances you are taking can have harmful interactions with caffeine.
Smarter alternatives
Choosing the "healthiest" energy drink can be subjective, depending on your preferences. However, there are options with relatively improved ingredients.
If you are looking for a boost of energy before a workout or to get over the midday crash, consider the following:
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Seek natural ingredients. Look for drinks containing fruit extracts, herbs and natural sweeteners rather than artificial additives, high sugar levels or synthetic caffeine.
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Avoid added sugar. Choose energy drinks with minimal added sugars or those sweetened with alternatives like stevia or monk fruit. Some energy drinks include wholesome nutrients like vitamins, minerals and antioxidants, which can provide additional health benefits.
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Limit consumption. Opt for energy drinks with moderate caffeine levels, preferably from natural sources like green tea or guarana. Brands like Runa®, Hiball Energy® and Guayaki Yerba Mate® use natural ingredients and minimal additives in their energy drinks.
Final thoughts
Energy drinks may offer an often-needed pick-me-up, but they should be a part of a balanced lifestyle and consumed in moderation. Prioritizing nutrition, regular exercise and quality sleep will give you more sustained energy throughout the day and improve your overall health.
Remember to stay hydrated with water to avoid dehydration!
Employee resources to support a healthy workforce
Parkview Employer Solutions partners with area businesses, delivering innovative services to improve the health and well-being of employees, including Proactive Injury Care, Occupational Health, Employee Assistance Programs, Workplace Wellness, Employer Clinics, Diabetes Care Direct and more.
Contact [email protected] for additional information.
