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What¡¯s in energy drinks?

There are many brands of energy drinks, each with different ingredients. So, what¡¯s actually in these beverages? Here are three energy drink ingredients to pay attention to.

Caffeine

When choosing an energy drink, the number one thing to look at is caffeine content. For most adults, consuming up to 400 milligrams of caffeine a day is considered safe. I suggest choosing a drink that has less than 200 milligrams of caffeine per serving to limit side effects like jitters, sleep disturbances or heart palpitations. Avoid energy drinks with undisclosed proprietary blends which can make it hard to know how much caffeine you're consuming.

Sugar

MD Anderson recommends men consume no more than 36 grams of added sugar per day, while women consume no more than 25 grams of added sugar per day. Yet one energy drink can sometimes contain more sugar than that!

For a healthier option, pick an energy drink that is sugar-free or has fewer than five grams of sugar per serving. Choose a product with natural sweetener such as stevia or monk fruit. But be aware: low sugar options often contain sugar alcohol which can cause stomach upset like diarrhea for some people.

Artificial additives

Many energy drinks also contain artificial colors, flavors or preservatives. In some cases, these additions don¡¯t cause harm, but they don¡¯t offer much benefit, either. For example, if your body gets too many B vitamins, you simply urinate out the excess. But in other cases, energy drink additives can interact with certain medications. That¡¯s why I advise taking a closer look at the ingredients label of these beverages.

Is it safe to have an energy drink every day?

The occasional energy drink can be part of a healthy diet for most people depending on the type of energy drinks you choose and your medical history. The key word to remember, though, is occasional. I wouldn¡¯t recommend consuming energy drinks on a daily basis. That's because energy drinks can contain large amounts of caffeine, sugar and additives. Likewise, drinking too many energy drinks may pose health risks for some people.

Moderation is key when it comes to consuming energy drinks. When you need an energy boost, hydrate with water or an unsweetened caffeinated drink like coffee, tea or sparkling water with natural caffeine from green tea.

While an energy drink can help you increase your focus and provide a much-needed boost from time to time, it isn¡¯t a replacement for healthy habits like getting enough sleep, eating nutritious meals and drinking enough water.

What are the health risks of energy drinks?

Potential health risks associated with energy drink consumption include:

• Headaches
• Insomnia or disturbed sleep
• Elevated blood pressure
• Increased heart rate
• Irregular heartbeat
• Caffeine dependence
• Anxiety, jitteriness and restlessness
• Caffeine toxicity
• Dehydration

These risks tend to increase the more someone consumes energy drinks.

Who should avoid energy drinks?

Research suggests that energy drinks aren¡¯t recommended for:

• Children or adolescents
• People with heart conditions or a family history of heart conditions, as some ingredients in energy drinks can elevate blood pressure and increase heart rate.
• Pregnant and lactating women
• People taking stimulant medications, as the caffeine in energy drinks may worsen the drug¡¯s side effects.

Are energy drinks safe for cancer patients?

Cancer patients should always tell their care team about any supplements they're taking ¡ª including energy drinks.

Generally, I urge caution when it comes to consuming energy drinks during cancer treatment. Here¡¯s why.

Medication interactions

Some ingredients in energy drinks can interact with medications. For example, high caffeine intake can interact with some medications and may worsen anxiety, insomnia and heart-related side effects. Panax ginseng and green tea extract, which are found in some energy drinks, may also interact with some cancer treatments.

High blood sugar

Energy drinks with large amounts of sugar can cause high blood sugar. It¡¯s especially important for cancer patients who take steroid medications to maintain steady blood sugar levels.

Dehydration

Caffeine acts as a diuretic, causing you to urinate more frequently. This can lead to dehydration, which is already a concern for people with cancer due to treatment side effects such as nausea, vomiting, diarrhea, lack of appetite or difficulty swallowing.

What should people know about taurine in energy drinks?

Taurine is a natural amino acid found in meat, fish, dairy and the human body. It is thought to support neurological development and regulate water and mineral levels. It¡¯s also added to some energy drinks.

Earlier this year, a linked taurine to blood cancer growth. The study did not establish a link between taurine intake and the risk of developing blood cancer. Instead, it found that taurine increased the rate of cancer growth among people who already had blood cancer.

This is one of the first studies that came out showing that taurine can drive the growth of blood cancer. Right now, I would say there's no need to worry about a link between taurine consumption and cancer development based on available research. However, if you have blood cancer like leukemia, be cautious about taurine consumption and discuss it with your oncologist.

What are some natural ways to boost energy?

Energy drinks aren¡¯t the only way to boost your energy. These lifestyle habits can keep you feeling energetic all day long.

Eat regular meals

For sustained energy levels, avoid skipping meals. Meals provide the energy your body uses to fuel all of its functions including breathing, digesting, walking, thinking and working.

Choose a balanced diet

Prevent sugar spikes and energy crashes by eating balanced meals with carbohydrates, healthy fats and protein. Focus on eating meals rich in whole grains, vegetables, fruits, beans, nuts and seeds.

Fill up with complex carbs

Choose complex carbs such as whole grains, legumes and fiber-rich foods to fill you up faster and keep you full longer. This helps sustain regular blood sugar levels and prevent energy crashes.

Stay hydrated

Did you know that feeling fatigued can sometimes be caused by dehydration? Drinking water can help you stay hydrated. If you¡¯re struggling with hydration, consider adding an electrolyte packet.

Get enough sleep

It¡¯s hard to talk about energy levels without mentioning sleep. Our experts recommend clocking between 7 to 9 hours a night. Taking a short 10-to-20-minute power nap can also help you reset and refocus.

Get moving

Regular physical activity can help you keep your energy levels up consistently and manage stress efficiently. MD Anderson experts recommend getting 150 minutes of moderate exercise per week. Good news: walking counts as exercise! Even a short walk outside can wake you up and get your body moving.

Brew a cup of tea or coffee

When I need a little boost, I¡¯ll make sure I¡¯ve had water, then I might head outside for a quick walk. If I¡¯m still feeling tired, I might reach for some green tea. If that¡¯s not your cup of tea, you have other options! Pour yourself some coffee or brew another type of tea for a healthy energy boost. Just be sure to keep it simple by limiting additives and, of course, making sure it¡¯s within a healthy caffeine range.

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