Faster, higher, further, longer… No, we’re not talking about doping for top sporting performance, but about everyday stimulation with energy drinks. An EVERYDAY DOPING, so to speak, for all those who don’t feel well-rested, tired or overworked. And that is almost half of all employees in Germany. According to a recent study as part of the DAK Health Report, 43% of employees are tired at work. 31% complain of regular exhaustion. Reaching for a can of mixed caffeine water is quick and easy. But what do these drinks really do for the body?

A cool outfit does not a thirst quencher make

Originally, energy drinks were primarily aimed at the 18 to 24 age group. In reality, however, they are increasingly being consumed by stressed young parents and physically overstrained people of all ages. Even if the cool canned outfits are particularly popular for partying, dancing or online gaming, many people long for a clear, alert head in an increasingly fast-paced environment. Around 2.87 million people aged 14 and over consumed energy drinks several times a week in 2017.

This figure speaks for itself. A beverage category that is still on the rise. The consumption of which displaces suitable healthy thirst quenchers such as drinking and mineral water. A beverage category that poses health risks with its water-based chemical mix. Especially when energy drinks are consumed frequently or in large quantities in a short period of time, they quickly have negative effects on the body.

Energy drinks to give you a boost: What’s too much?

The German Nutrition Society has a clear statement on energy drinks: They are generally not suitable for people who are sensitive to caffeine, pregnant women, breastfeeding mothers and children. In recent years, food law has provided for a corresponding warning on drinks packaging. The recipes vary depending on the manufacturer and product. There are legally permitted maximum quantities for the following ingredients:

Maximum levels in energy drinks:

Caffeine 320 mg per liter

Taurine 4,000 mg per liter

Glucuronolactone 2,400 mg per liter

Inositol 200 mg per liter

Not all four ingredients are always included in an energy drink. But they could. In addition, various types of sugar, usually in large quantities, sweeteners, flavorings, colorings and plant extracts can be found in classic products of this type. Artificial colorants in particular are a cause for concern for allergy sufferers. The addition of numerous vitamins is intended to give the drinks a positive image. However, these are not vitamins that occur naturally in one of the ingredients, but are artificially produced and added. For some consumers who eat an extremely low-vitamin diet, this might seem attractive.

Caffeine, the stimulant

Caffeine could also be absorbed through coffee. A conventional 250 ml can of an energy drink usually contains 80 mg of caffeine. The same amount is achieved with a standard 150 ml cup of freshly brewed coffee.

The stimulant caffeine stimulates the central nervous system and the production of the hormone noradrenaline in the adrenal glands. This can increase blood pressure and improve blood flow to the brain. However, people who are sensitive to caffeine can quickly experience dizziness or a racing heart. While a moderate amount of caffeine improves concentration, excessive caffeine consumption can lead to poor concentration, irritability or inner restlessness.

Experts consider 320 mg of caffeine spread over the day to be safe for healthy adults if consumed occasionally.

320 mg of caffeine is equivalent to four cans of a conventional energy drink. But energy drinks contain more critical ingredients than just the activating caffeine.

The body’s own acid taurine

Aminoethylsulfonic acid is the biochemical name of taurine. Taurine can be found in almost all conventional energy drinks. During protein metabolism, the body produces taurine itself when breaking down sulphur-containing amino acids. As a component of other acids, it is also involved in fat metabolism. The human body synthesizes up to 125 mg of taurine per day. The effects of taurine in the brain or as a caffeine booster are the subject of controversial debate. An increase in physical performance through taurine alone, independent of caffeine intake, has not yet been scientifically proven.

Glucuronolactone for detoxification

Many conventional energy drinks contain glucuronic acid, in the form of glucuronolactone, as an ingredient. This ingredient is not added as a pick-me-up, but to detoxify. Glucuronic acid is indeed involved in detoxification processes in the liver. However, a closer look at the metabolism reveals that it is synthesized in sufficient quantities in the body of healthy people. Addition through a drink is therefore not necessary for normal metabolic processes.

Mood maker Inosit

Inositol is usually used in the form of myo-inositol. The vitamin-like substance inositol can be produced by the body itself. It has a positive effect on the mood. This is why it is interesting in energy drinks for people who feel overwhelmed. Research is currently focusing on the effect of inositol on depression, anxiety disorders and brain activity.

Energy drinks not recommended from a nutritional point of view

An energy drink takes the body from zero to one hundred, similar to the acceleration of a racing car. The substances it contains cause the body to enter a stimulated state of emergency. But afterwards, just like when the car runs out of gas, the body comes to a rude halt and needs another kick to feel awake and active again. This can quickly lead to a habit of using energy drinks as a pick-me-up.

However, the chemical cocktail of caffeine, taurine, glucuronolactone and myo-inositol is particularly questionable, as the interactions between the combination of all substances in large quantities have not been sufficiently researched. The simultaneous consumption of alcohol and energy drinks also places a strain on the body. The Federal Institute for Risk Assessment points to seizures, cardiac arrhythmia, kidney failure and even deaths in a possible connection with the excessive consumption of energy drinks and alcohol or extensive sport. There is clearly still a need for research here as long as the invigorating art products are on the shelves.

Better energy drinks in organic quality

In recent years, there have been alternatives to conventional energy drinks in organic quality. According to the law, these products may not contain most of the chemical ingredients.

They are usually mixed with natural guarana as a source of caffeine. No artificial sweeteners, colors or flavors are used. This alone makes the products easier to use for the metabolism. Most of the ingredients in organic energy drinks are nutritionally harmless. Sugars occur naturally in all soft drinks. And even with organic drinks, the daily intake limit for caffeine should be adhered to. Another advantage of these products: They are usually offered in more environmentally friendly packaging such as glass bottles or composite cartons. Unlike conventional energy drinks in classic cans.

No thirst quenchers

For healthy adults who adhere to the maximum intake of energy drinks, occasional consumption is nutritionally tolerable. However, the long-term effect of many additives and their combination has not yet been sufficiently researched. Energy drinks are not suitable thirst quenchers. The short high from the energy of the sugars and stimulating ingredients puts the body in a state of emergency. This can turn into a physical low after all substances have been broken down. A habituation to energy drinks should therefore be avoided. Water or tea are generally preferable as thirst quenchers. Water is also urgently needed to metabolize the substances contained in the energy drink.