energy drinks<\/a> depend on how often we\u2019re having them, as well as what\u2019s on the label.<\/p>\n\u201cObviously there\u2019s the sugar factor … [that can cause] dental decay, it can encourage weight gain, a rapid rise in your blood sugar levels,\u201d Turnbull says.<\/p>\n
Most energy drinks contain caffeine or guarana, a natural source of the stimulant.<\/p>\n
\u201cCaffeine increases your alertness, concentration, but the potential downsides [are that] it can make you feel anxious, can make you feel restless, can cause difficulty sleeping, can increase your heart rate. If people are inconsistent with their caffeine, they can get headaches.\u201d<\/p>\n
All energy drinks sold in New Zealand must comply with the Australia and New Zealand Food Standards Code. And by law, energy drinks cannot contain more than 32mg of caffeine per 100ml.<\/p>\n
So how does the caffeine in an energy drink compare to a cup of coffee? A single shot of coffee contains up to 100mg, while there\u2019s roughly 80mg in a 250ml can of energy drink \u2013 though many of them come in larger sizes.<\/p>\n
\u201cTea and coffee naturally have some antioxidants, some polyphenols, some positive health benefits, because you are having the plant with the tea leaves and the coffee beans.\u201d<\/p>\n
Many energy drinks have added taurine \u2013 an amino acid naturally found in the body and in animal food products \u2013 and B vitamins, also found in meat, seafood, dairy, eggs and some vegetables.<\/p>\n
\u201cYou can absolutely get B vitamins from your food … there\u2019s definitely better ways to get them.\u201d<\/p>\n
Turnbull says the age and size of the person consuming energy drinks matters, as we metabolise caffeine differently.<\/p>\n
\u201cWe know that teenagers need more sleep, their brains are going through a massive reformation. <\/p>\n
\u201cWhen you have too much caffeine, it can increase your feelings of being anxious. With young people who are now living in a world with social media, with sleep deprivation, it\u2019s just another layer to add to something that\u2019s going to impact their sleep and their rest and recovery.\u201d<\/p>\n
But as Turnbull notes, it\u2019s not just the caffeine that can be an issue in energy drinks \u2013 it\u2019s the form it comes in, as carbonated drinks aren\u2019t good for your teeth.<\/p>\n
Dr Ali Hill, registered nutritionist and senior professional practice fellow at Otago University, says while there are no specific guidelines for how many energy drinks are safe to consume, there are limits for their ingredients.<\/p>\n
Food Standards Australia and New Zealand recommends that adults have no more than 400mg of caffeine per day \u2013 no more than 200mg per serving. <\/p>\n
The recommended caffeine limit for children is no more than 3mg per kilogram of body weight in one sitting. As for sugar, the World Health Organisation advises limiting added sugars to 5% of your total energy intake \u2013 about 6-8 teaspoons per day for the average adult.<\/p>\n
\u201cThe long-term effects of caffeine are still being studied, but high sugar intake is well established as a risk factor for weight gain, type 2 diabetes and tooth decay,\u201d Hill says.<\/p>\n
\u201cWhile sugar and caffeine are the main concerns, other ingredients may also have cumulative effects over time, particularly when consumed regularly in large amounts.\u201d<\/p>\n
You can become dependent on the ingredients in energy drinks<\/p>\n
At two litres a day, Josh was consuming more than the recommended amount of energy drinks \u2013 he says that volume meant he would struggle to keep food down. <\/p>\n
\u201cSo basically you don\u2019t eat \u2013 you just drink more energy drinks.\u201d<\/p>\n
He had constant headaches that painkillers couldn\u2019t touch, and the only solution was to have another energy drink.<\/p>\n
\u201cLooking back, I had become heavily reliant on it and struggled to function normally without it … it got to the point where an energy drink was like water.\u201d<\/p>\n
He recently went to his GP and was prescribed lansoprazole, a medication for reflux that helps reduce your stomach acid.<\/p>\n
\u201cI decided it was time to seriously cut back on the energy drinks.\u201d<\/p>\n
He\u2019s since cut down to just a few sips of energy drink a day, with the goal of quitting them completely and drinking water instead.<\/p>\n
\u201cNow that I\u2019ve reduced my intake significantly, I\u2019ve noticed my eating has improved a lot. My appetite feels more normal again, and I\u2019m able to manage food properly compared to before.\u201d<\/p>\n
Turnbull says consuming large amounts of energy drink can affect your digestive system.<\/p>\n
\u201c[Caffeine] can make this move more quickly, can stimulate your stomach to produce more acid and contribute to reflux. Also, some people find caffeine temporarily suppresses your appetite.<\/p>\n
\u201cIt becomes a vicious cycle where you require these stimulants to keep you going. You adapt to them and then you need that baseline to function.<\/p>\n
\u201cThat\u2019s where people get used to having two or three energy drinks a day. They would need four or five to actually get to feel that lift [in energy], by which point, anxiety\u2019s kicking in.\u201d<\/p>\n
It\u2019s not just the high levels of caffeine that can affect your gut – the sugar also has an impact. <\/p>\n
\u201cDiets high in sugar can affect the integrity of the gut lining, potentially increasing permeability,\u201d Hill says.<\/p>\n
\u201cThis may allow substances that would normally stay within the gut to pass into surrounding tissues, potentially triggering inflammation and disrupting the balance of the gut microbiome.<\/p>\n
\u201cConsuming large amounts of sugar can have a double impact on health. It may displace more nutrient-dense foods \u2013 particularly if it leaves you feeling too full to eat balanced meals \u2013 and it can also significantly increase overall calorie intake, contributing to unwanted weight gain over time.”<\/p>\n
If you no longer enjoy them as an occasional treat, that could be a red flag, Turnbull adds.<\/p>\n
\u201cThe question to ask yourself is, \u2018Do I feel like I need these drinks to function? Am I feeling like I\u2019m choosing to drink this and I\u2019m in control of the decision?\u2019<\/p>\n
\u201cThere\u2019s absolutely room for that in our lives, to have some foods and drinks that don\u2019t have to be nourishing, but they\u2019re just part of what makes you enjoy your life.\u201d<\/p>\n
What to do instead to increase your energy<\/p>\n
It all starts with your sleep. <\/p>\n
\u201cIf you sort your sleep out, then it\u2019s easier to eat well, it\u2019s easier to be active and you don\u2019t require the caffeine,\u201d Turnbull says.<\/p>\n
\u201cThat means boundaries around technology at night, being consistent with your wake and your sleep times, dimming your lights in your house and then getting that morning light exposure.\u201d<\/p>\n
This increases your serotonin in the morning and helps you produce more melatonin at night to help you sleep.<\/p>\n
Some of us get morning light exposure from working outside, but for those who don\u2019t, Turnbull suggests parking further away from work or getting off the bus a couple of stops earlier and walking the rest of the way.<\/p>\n
If you can, eat breakfast or have your morning coffee, tea or a glass of water outside first thing in the morning. <\/p>\n
\u201cIf you\u2019ve got a 15-minute break, go outside \u2013 don\u2019t just sit in the office or break room. That is the biggest thing that people can do in terms of their free energy.\u201d <\/p>\n
Keeping well hydrated, staying active and eating a healthy diet with plenty of protein and wholegrain carbohydrates will also help your energy levels.<\/p>\n
\u201cOften, maintaining good hydration and a balanced diet is enough to support energy levels,\u201d Hill adds.<\/p>\n
\u201cWater, milk and other low-sugar drinks are good options. <\/p>\n
\u201cFor those wanting caffeine, tea or coffee can provide a similar boost without the high sugar content found in many energy drinks.\u201d<\/p>\n
She says \u201cclean\u201d, \u201cnatural\u201d or sugar-free energy drinks aren\u2019t necessarily a better choice, as these terms don\u2019t guarantee a product is healthy.<\/p>\n
\u201cNatural doesn\u2019t automatically mean safe or beneficial. Sugar-free can be a healthier alternative to drinks containing sugar, but this wouldn\u2019t remove the health impacts of any other ingredients.\u201d<\/p>\n
Bethany Reitsma is a lifestyle writer who has been with the NZ Herald since 2019. She specialises in all things health and wellbeing and is passionate about telling Kiwis\u2019 real-life stories.<\/p>\n
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