Nutritionist Magdalena Marvell teaches us to look beyond the marketing tactics and examine the actual ingredients.
As I travel with my son from one tennis tournament to the next, I can’t help but notice the abundance of energy drinks readily available, even to young athletes. These drinks are often marketed as quick fixes for energy or electrolyte replenishment, but are they truly beneficial, or do they pose long-term risks to our health?
Many of us are swayed by the claims on these drinks, which boast labels like “sugar-free,” “no artificial colouring,” and “added electrolytes.” However, it’s essential to look beyond these marketing tactics and examine the actual nutritional content and ingredients.
Common ingredients and their effects
Energy drinks often contain caffeine, taurine, artificial sweeteners, and various additives. While caffeine and taurine can provide temporary boosts in energy and focus, other ingredients raise concerns:
• Artificial Sweeteners: Sugar-free or low-sugar drinks often use sweeteners like aspartame or acesulfame K. Recent studies suggest these sweeteners may increase the risk of cardiovascular disease and negatively impact attention, behaviour, and memory, particularly in children1. Aspartame, for example, has been linked to ADHD-like behaviour in some cases, making these “healthy” alternatives to sugar less benign than they appear. • High Sugar Content and Artificial Colours: Many energy drinks contain significant amounts of sugar and artificial additives. Some artificial colours have been linked to hyperactivity in children2, while high sugar levels can lead to quick energy spikes followed by crashes, contributing to weight gain and metabolic issues3.
The Importance of Electrolytes
Electrolytes are crucial for maintaining fluid balance, supporting nerve function, and regulating muscle contractions. Key electrolytes include sodium, potassium, calcium, magnesium, and chloride. Each plays a specific role:
• Sodium: Essential for fluid balance and muscle function, sodium is especially important for extreme endurance athletes, who may require 400-500mg during intense activities. However, some popular drinks provide only a fraction of this amount4.
• Potassium: Vital for heart function and muscle contractions, potassium helps balance fluids within cells. Low levels can lead to muscle cramps and irregular heart rhythms5.
• Calcium and Magnesium: These minerals are critical for muscle function, nerve signalling, and energy production. Magnesium deficiency can result in muscle cramps and fatigue.
• Chloride: Working closely with sodium, chloride is vital for maintaining fluid balance and digestive function. It is the second most abundant electrolyte in the blood but is often missing from many popular drinks.
The issue with some sports and energy drinks
While many energy and isotonic drinks are marketed as rich in electrolytes, not all provide the full spectrum needed for optimal hydration and performance. For instance:
• Sodium and Potassium: Some drinks contain sodium but lack sufficient potassium, which is equally important for fluid balance and muscle function. This imbalance may not be sufficient for prolonged or intense physical activity.
• Magnesium, Calcium, and Chloride: These electrolytes are often overlooked in sports drinks, yet they are crucial for muscle function and recovery. Without them, these drinks may fail to support the body adequately, especially during endurance sports.
It’s also important to consider the differing needs of young athletes compared to adults. Children and teenagers often consume these drinks, but their energy and hydration needs are better met through a balanced diet. The artificial sweeteners and high sugar content in many energy drinks can impact blood sugar levels, mood, and behaviour, making them unsuitable for those under 16.
For most young athletes, maintaining energy and hydration is best achieved through whole foods like fruits, vegetables, whole grains, and lean proteins. These naturally provide the necessary nutrients without the added sugars or artificial ingredients found in many energy drinks.
Conclusion
While energy and isotonic drinks are convenient and widely available, it’s essential to critically assess their contents and potential long-term effects on health. Consumers, particularly parents and young athletes, should be informed and cautious. Opting for beverages with fewer artificial additives and more natural ingredients, or choosing alternatives like water with added electrolytes, may be a healthier choice.
References
1. Swithers SE. Artificial sweeteners produce the counterintuitive effect of inducing metabolic derangements. Trends Endocrinol Metab.
2. Hu FB. Resolved: there is sufficient scientific evidence that decreasing sugar-sweetened beverage consumption will reduce the prevalence of obesity and obesity-related diseases.
3. Center for Science in the Public Interest. Food Dyes: A Rainbow of Risks. 2020. Available from cspinet.org/resource/food-dyes-rainbow-risks.
4. Maughan RJ, et al. Fluid and electrolyte intake and loss in elite marathon runners during a competition. Scand J Med Sci Sports.
5. He FJ, MacGregor GA. Beneficial effects of potassium on human health. Physiol Behav.
