energize

nergy drinks: boon or bane?

Your Health
DR GITA MATHAI

New age gadgets are supposed to make life simpler. A majority of us, however — and this includes children, teenagers, adults and the elderly — always seems to complain about a lack of energy, tiredness and an overwhelming feeling of lethargy. Apparently, these symptoms exist in epidemic proportions. Perhaps the gadgets only aggravate the problem.

A variety of nutritional drinks, like Complan, Boost and Horlicks, are advertised on television. Most provide between 170 and 250cal (equal to two and a half chapatis) when prepared as per the instructions. Milk adds another 60 cal per 100 ml. Such drinks do boost one’s energy level, but it’s temporary. The perceived increase in energy fades rapidly. When the same amount of calories is provided by cooked stuff like chapatis or dosas, the food has to be digested and slowly absorbed by the body. The energy provided is released gradually in a sustained manner.

A “health” drink first thing in the morning produces a rapid rise in energy. The stomach feels bloated and full. This results in a failure to eat a good breakfast (which will carry the child through the day), and eventual hunger and tiredness. If you must give your child such a drink, do so after breakfast.

Ads of energy drinks aimed at teens and adults too abound. They are touted to lift sagging spirits, perk you up, enable you to party all night and work 20 hours a day without fatigue. There are more than a dozen on the market — Red Bull, Cloud 9, XXX, Gatorade, Lucozade and so on. Some are locally made while others are imported. A few “sports drinks” claim to replenish the calories and electrolytes lost after gruelling sporting events.

Before buying such drinks, read the labels on them carefully. India is not as strict as some EU nations vis-a-vis regulating the sale of recreational drinks to under age persons. Most drinks contain only sugar, electrolytes, ginseng, taurine (a naturally occurring amino acid found in the intestine) and glucuronolactone (a component of connective tissue). Studies have not shown these to be either beneficial or harmful.

The energy boost is usually provided by the caffeine in these (80 to 150mg, same as in a cup of coffee). Caffeine as a drink reaches all tissues in five minutes. A peak level is reached in 30 minutes. It does not accumulate in the body but is metabolised and excreted within a few hours. Side effects appear with as little as 75mg. There is an increase in temperature, activity, breathing and urination. The brain gets stimulated, sleep and fatigue are postponed, and performance at intellectual tasks is improved.

Unfortunately, children and teens who consume energy drinks don’t stop with one. The average is two to three drinks a day. These larger doses of caffeine can produce headache, jitteriness, rapid heartbeat and even convulsions and delirium. A dose of 3,200mg is fatal.

With habituation, bigger amounts are needed for the same effect. Ephedrine, dextrorphan, codeine and alcohol are added to these to give a sense of euphoria. These are dangerous and can lead to drug addiction and abuse.

Fizzy cola drinks contain sugar, water, carbon dioxide, flavouring agents and 30 to 50mg of caffeine. Many consume large quantities of colas, increasing their caffeine intake. As little as 30mg of caffeine (a cup of tea) impacts a child’s brain. It causes hyperactivity, an inability to think clearly, lack of energy and irrational anger.

Caffeine is a habit with many adults; they require a cup of coffee or tea to kick-start the day. Up to a maximum of six cups (650mg of caffeine) is usually tolerated without side effects. Some people are more caffeine sensitive than others.

A balanced diet with sufficient calories, antioxidants, vitamins and minerals will provide the energy you need. To increase endurance and develop the ability to work or play through fatigue, you have to build stamina. This can be done naturally with regular aerobic activity. Children need to play in fresh air for at least an hour a day. Teens burdened with vast syllabi and exams must jog 40 minutes or run half an hour regularly.

The Chinese tackle sleepiness and fatigue with self applied acupressure. The claims have recently been verified by studies at the Michigan School of Public Health in the US. A steady downward pressure is applied with a finger, thumb or palm to specific points on the base of the thumb, front of the leg, top of the head, and on both sides of the neck for one to two minutes. This alleviates fatigue and reduces sleepiness.

If fatigue can be tackled naturally without energy boosters, why spend money on them?