Energy drinks are the go-to beverage for anyone who needs a jolt of energy. These caffeinated beverages are packed with vitamins, minerals, and herbal supplements meant to boost energy levels. Many people regularly drink them before exercising or drinking to perform better at work or school. However, these drinks also have some downsides: Some can lead to dehydration and increase blood pressure. There’s also evidence that they may not be safe for people with heart conditions.
What are Energy Drinks?
Energy drinks are beverages with added caffeine, vitamins, and other ingredients to boost energy levels. Some contain other herbal ingredients as well. People drink energy drinks for a variety of reasons. They may want to improve their athletic performance, stay alert for long periods, or use it to improve their mental focus. Energy drinks are not intended for daily use, but they may be helpful when you need a boost once in a while.
What’s in an Energy Drink?
Energy drinks vary in ingredients, but most contain caffeine and B vitamins. Here are some other common energy drink ingredients:
~ Citric acid – This acid helps stabilize the pH in energy drinks.
~ Guarana – This South American plant contains caffeine-like chemicals.
~ Taurine – This amino acid is naturally found in the human brain and muscles.
~Sugar or artificial sweeteners – Used to make the energy drink palatable.
~ Ginkgo biloba – This herb, often used to treat circulatory issues, is also a natural source of caffeine.
The amount of caffeine in energy drinks varies but generally equals one to two cups of coffee. Most people can handle the caffeine in energy drinks, but some are more sensitive to it. If you’re unsure how caffeine will affect you, start with a small amount and assess your reaction before consuming more.
Side Effects of Energy Drinks
Energy drinks can cause a variety of side effects when consumed in excess. The high caffeine content of energy drinks can lead to serious side effects when consumed in large amounts. High-caffeine energy drinks can increase blood pressure and heart rate, which can be especially dangerous for people with heart conditions. Athletes should be cautious with their energy drink intake because they may already have high blood pressure. Caffeine in energy drinks is also a diuretic, which increases urination and causes dehydration. Energy drinks with large amounts of caffeine can cause people to urinate at twice the average rate. The high sugar content of energy drinks can cause weight gain and tooth decay. If you consume more than one energy drink daily, you may want to look for lower sugar alternatives.
How to Decide If They’re Right for You
People with heart conditions should steer clear of energy drinks. This is because the caffeine found in energy drinks can increase your blood pressure and heart rate. If you have high blood pressure, doctors recommend limiting caffeine intake. If you have diabetes, you also need to be careful with caffeine intake because it can increase blood sugar levels. People who want to boost their energy levels naturally can try eating foods rich in B vitamins, like eggs, salmon, and avocados. People who want a natural boost can also try drinking coffee or energy drinks with lower caffeine content.
Five Simple Steps to Brew Your Energy Drinks
1. Know Your Caffeine Sources
The most common ingredients found in energy drinks are caffeine and sugar. Each of these ingredients will boost your drink, but each also has a different effect on your body. Caffeine is a stimulant that can help to increase your heart rate and metabolism in as little as 15 minutes. Sugar is a source of quick energy, but it can also cause your blood sugar to rise and fall quickly, resulting in an energy crash soon after consumption. In addition to caffeine and sugar, other common ingredients in energy drinks are B vitamins, taurine, ginseng, guarana, and yerba mate. Each element affects the body differently, so knowing which ones to add to your drink can help you get the right boost.
2. Choose Your Flavor(s)
Once you’ve chosen your ingredients, you’ll need to decide which flavor you want your energy drink to be. Many energy drinks are carbonated, which gives them a fizzy taste. You can add a carbonated flavor to your glass by using sparkling water. If your drink is non-carbonated, try adding citrus fruits such as lemons, oranges, and limes, which contain citric acid. You can also add other flavorings like berries, herbs, and spices to give your drink a unique and personalized taste.
3. Add the Right Amount of Sugar
Once you’ve chosen your caffeine and flavoring ingredients and decided whether you want your drink to be carbonated, you’ll need to add the right amount of sugar. You’ll want to add enough sugar to give your drink a good flavor, but not so much that it’s too sweet. To figure out how much sugar you should add, you can use a sugar conversion chart to determine how much sugar your specific ingredients contain. When you’ve added the suitable sugar, you’ll need to mix it into your drink. Try using a blender, whisk, or immersion blender to integrate your elements. Whichever method you choose, ensure all ingredients are thoroughly mixed so there aren’t any clumps or unblended pieces left in your drink.
4. Pick Your Additional Ingredients
Once you’ve added your caffeine and flavoring ingredients, you can add any additional ingredients to your drink. Common ingredients to consider are B vitamins, taurine, ginseng, guarana, and yerba mate. B vitamins can help to relieve stress, improve your mood, and help you to sleep better. Taurine can help improve your vision, regulate your heartbeat, and boost your metabolism. Ginseng is an herbal tea that can help improve your energy and focus, while guarana is a plant that contains caffeine and can help increase your power even more. Yerba mate is an herbal tea that can help boost your energy and focus, and it has less caffeine than other standard energy drink ingredients.
5. Store and Shake Your Drink
Once you’ve added all of your ingredients to your drink, you’ll need to store it in a container until you’re ready to drink it. To make your drink last as long as possible, you’ll want to keep it in a sealed container, in a dark place away from any heat source. Shake your drink before you drink it to mix the ingredients and ensure there aren’t any clumps or large pieces left at the bottom of the container. Drink your energy drink when you need a boost of energy, but remember that these drinks are best used as a quick fix, not as a daily energy source.
Health Benefits of Drinking Energy Drinks
>They can Make You Feel More Alert and Awake
One of the most apparent benefits of drinking energy drinks is they can make you feel more alert and awake. If you’re feeling groggy and tired or have a long day ahead of you, it’s always good to have an energy boost. In general, energy drinks contain sugar, caffeine, vitamin B, and other natural ingredients that can provide the boost you need. However, it’s important to remember that everyone is different and reacts to these ingredients differently.
>They can Give You a Short Burst of Energy When You’re Feeling Sluggish or Tired
If you’ve ever felt faint or like you can’t keep your eyes open, it’s probably a sign that your blood sugar levels are too low. In these situations, energy drinks can be the perfect solution. Whether you’re out with friends or at work, they can give you an instant energy boost that will get you feeling like yourself again. This energy boost will come from caffeine, sugar, B vitamins, and other ingredients commonly found in energy drinks. So if you’re tired and need a little pick-me-up, an energy drink will do the trick.
>They are Rich in Vitamins and Minerals
Many people don’t get enough vitamins and minerals in their diet and are at risk for various diseases and health conditions. Because energy drinks are usually made from natural ingredients, they are a great way to ensure you’re getting enough of these essential nutrients.
>They Have no Calories
One of the main reasons people drink coffee is that it has a lot of caffeine and is also low in calories. But energy drinks often have other vitamins and minerals, which can make them high in calories. For example, a lot of energy drinks include sugar. While sugar is good for you in moderation and is a good source of energy, too much sugar can raise your blood sugar levels and make you gain weight. Some energy drinks have other ingredients that can make them fattening too. If you’re watching your calorie intake, it’s a good idea to check the nutritional facts before you drink a particular energy drink.
In conclusion, the best part about brewing your energy drinks is that you can customize them to fit your specific needs. If you have a health condition like diabetes or high blood pressure, you might want to adjust your recipe to make it healthier. Once you’ve brewed your first batch of energy drinks, you’ll have a great alternative to store-bought drinks that you can customize to fit your needs.
