Energy drinks usually contain high amounts of sugar and caffeine. While glucose is important to keep up energy levels, the amount of sugar often found in energy drinks are considered to be too high and can cause seizures, heart palpitations, strokes and sudden death. For a healthy energy drink, rely on drinks that have a simple formula and are not significantly high in any ingredients.
Water
Water makes up approximately 60 percent of your weight and is vital to every system in your body. Water delivers nutrients to cells and cleans out toxins. Your body relies on water so that it can function properly, making it perhaps the best energy drink available. Without water, you can enter a state dehydration that drains you of energy and leads to fatigue. About 400 to 600 mL water sufficiently replenishes the body after short bouts of exercise.
Carbs
Sports drinks that replace electrolytes and hydrate the body to restore energy after longer bouts of energy are helpful after exercise. Some sports drink formulas contain 6 percent carbohydrates, which translates into 14 g of sugars. Formulas like these supply the body with carbohydrates that are quickly taken up by the body without interfering in the body's uptake of water. Drinks high in sugar can hinder water from entering the system, resulting in dehydration.
Taurine
Many energy drinks contain the amino acid taurine that may support neurological development and regulate the water and mineral salts in your system. According to MayoClinic.com, certain studies have linked taurine to improved athletic performance. You can safely consume up to 3,000 mL of taurine per day. While the body will excrete excess taurine, side effects of too much taurine are unknown. Be aware that many of the energy drinks that contain taurine are high in sugar and caffeine.
Energy Shots
Energy shots that come in about 2 oz. bottles are typically sugar-free and on average contain four calories. The main source of energy in these shots is a high caffeine content that is often supplemented by supplying the body with high amounts of vitamin B-6 and B-12. These drinks generally contain niacin, folic acid and sodium, which helps replace the sodium that is lost while sweating. Drink only half of the bottle at first to see how your body reacts to the ingredients. You should not take energy shots if you are pregnant or nursing, or are under 12 years of age. Also, do not drink them if you take medication or have any type of medical condition. Some brands offer decaf versions of energy shots that contain about half the amount of caffeine of regular shots.
References
- MayoClinic.com: Energy Drinks - OK for Athletes?
- MayoClinic.com: Water - How Much Should You Drink Every Day?
- National Center for Biotechnology Information: Anaerboic Performance When Rehydrating with Water or Commercially Available Sports Drinks During Prolonged Exercise in the Heat
- MayoClinic.com: Taurine in Energy Drinks - What is It?
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