energy drink Has gained wide popularity across all age groups, especially among those who want a quick solution to fatigue and low energy. The colorful cans promise an increase in focus and vitality, providing a quick solution to feelings of fatigue. However, with the increasing consumption of these beverages, there is also increasing concern about their potential health risks, especially within the first 24 hours after consumption. We contacted dietician Parmeet Kaur, Head and Chief Nutritionist, Marengo Asia Hospitals, Gurugram, who explained the effects of energy drinks on the body and the long-term dangers of excessive use.

What’s inside energy drinks?

Energy drinks typically contain sugar, caffeine, taurine, vitamin B, and other compounds such as guarana. The primary stimulant is caffeine, which can range from 80 mg to 300 mg per can depending on the brand. To put this in perspective, a standard cup of coffee contains about 95 milligrams of caffeine. high sugar contentOften the equivalent of several tablespoons, provides an immediate energy boost but can cause a crash shortly thereafter. Taurine, an amino acid, is also commonly added and is believed to increase brain function and alertness.

“Although these ingredients may provide a temporary energy boost, they also come with considerable health risks, especially when consumed regularly,” explains Parmeet Kaur.

Initial energy spike: first 10 minutes

Within the first ten minutes of drinking an energy drink, caffeine begins to enter the bloodstream. As it stimulates the central nervous system, heart rate and blood pressure increase, providing a feeling of alertness and energy. For many people, this quick boost is the solution to energy drink fatigue.

However, Parmeet cautions, “Even in these early stages, people sensitive to caffeine may experience adverse effects such as jitteriness, anxiety or rapid heartbeat. It’s important to remember that although you may feel more awake, these sensations come with some risks.

Extreme stimulation: 30 minutes

Around 30 minutes, the amount of caffeine in the bloodstream reaches its peak. This is when most people feel most energetic and focused. However, this period of increased alertness may also bring unwanted side effects. Headaches, nausea, dizziness, and restlessness are common during this phase, especially for those who are not accustomed to high levels of caffeine.

Additionally, Parmeet shares, “For people with underlying heart conditions, the rapid increase in heart rate caused by energy drinks can be dangerous, potentially leading to arrhythmia or other heart complications.”

At this point, the sugar content also plays an important role. As the body rapidly metabolizes sugar, blood sugar levels rise, providing a short-term burst of energy. Unfortunately, this is often followed by a sugar crash, leading to feelings of fatigue and lethargy.

Sugar crash: 1 hour after consumption

One hour after consuming energy drinks, sugar levels start to drop. Due to the rapid drop in blood sugar levels, many people start feeling irritable, tired and start craving more sugar or some other energy drink to get their energy back. This cycle can become addictive, as individuals repeatedly seek out these beverages for short-term energy boosts, unaware of the long-term harm they can cause.

“Repeated consumption of energy drinks can have serious health consequences, especially with regard to blood sugar regulation,” says Parmeet. “Over time, these sustained spikes and crashes lead to increased risk of insulin resistance and type 2 diabetes.”

Long lasting effect of caffeine: 3-5 hours

Caffeine has a half-life of three to five hours, meaning that even after several hours, half of the caffeine from the energy drink is still in your system. If consumed in the afternoon or evening, this lingering caffeine can interfere with sleep, leading to a vicious cycle of fatigue the next day.

This can be particularly harmful to teenagers and young adults, a demographic that is heavily targeted by energy drink marketing. Parmeet explains, “For youngsters whose brains are still developing, insufficient sleep can have a negative impact on focus, memory and cognitive function. Unfortunately, energy drinks often exacerbate this problem by disturbing natural sleep patterns. Let’s give.”

Caffeine withdrawal: 12 to 24 hours

For regular energy drink consumers, caffeine withdrawal symptoms may begin to appear 12 to 24 hours after the last drink. These symptoms may include headache, irritability, and fatigue. Over time, the body develops a dependence on caffeine, making it harder to feel alert without it.

Parmeet explains, “Many people develop a dependency on energy drinks to function normally, which starts a cycle of dependency that is difficult to break. “It can also cause long-term health problems.”

Long Term Health Effects of Energy Drinks

Although occasional consumption of energy drinks may not pose significant risks to healthy people, regular or excessive use can have serious long-term consequences. High levels of caffeine and sugar can contribute to a variety of health problems:

– Cardiovascular problems: Chronic consumption may increase the risk of high blood pressure, irregular heart rhythm, and in severe cases, heart attack.

– Mental health problems: Frequent caffeine use is linked to anxiety, depression, and insomnia. Over time, these mental health problems can become chronic.

– Weight gain: The high sugar content in energy drinks contributes to weight gain and obesity.

– Addiction: Relying on energy drinks for daily functioning can lead to long-term dependence on both caffeine and sugar.

Should you avoid energy drinks?

Although energy drinks provide a temporary boost, their risks – both immediate and long-term – cannot be ignored. Caffeine and sugar can cause short-term problems like headaches, jitters, and crashes, but over time they also contribute to more serious health problems like heart disease, diabetes, and mental health problems.

Parmeet shares, “If you regularly depend on energy drinks to get through the day, it is essential to reevaluate your sources of energy. To maintain your energy levels more healthily, follow a balanced diet, regular exercise And focus on staying hydrated.”

In limited quantities, energy drinks may not pose any significant danger, but for many people, giving up them completely may be the best decision for long-term health.

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