The Rise of Functional Beverages: How Energy Drinks Are Evolving to Support Health and Performance

Energy drinks get a bad reputation - from excessive caffeine intake pushing up blood pressure, to physical and psychological dependence among teens and young adults. But the market is changing and more young athletes and adults are looking for clean, natural and legal stimulants to help them through the day.

Today, it is not just possible to enjoy an energy drink without ending up with an energy drink related emergency room visit, but you can also drink one that actually benefits your health. Free of added sugars and full of vitamins and healthy nutrients, some energy drinks may be just what you are looking for.

This article discusses these nutritional (and delicious, if we do say so) functional beverages and how clean, natural ingredients can be used to boost energy, enhance focus, increase hydration, and improve your physical performance.

 An Energy Drink Good for Health?

Absolutely! Consuming energy drinks can be good for your health if you pick the right ones. Most energy drinks get a bad rap because of misuse, often mixed with smoking and alcohol abuse. But there are gems out there with natural ingredients that boost energy, physical performance, focus, and hydration.

So, next time you're grabbing an energy drink, look for those clean, plant-powered options that give you the buzz on energy drinks without the negative health effects.

Energy

Energy drinks can be your best friend when you need that extra push to study, workout, or power through a 9-to-5 grind. They’re designed to increase energy, helping you stay alert and focused.

Energy drinks typically contain a mix of ingredients that provide that much-needed energy boost:

• Caffeine: A common stimulant that enhances alertness and concentration by blocking adenosine receptors in your brain. This is like blocking the sleepiness from taking effect.
• Sugar: Provides a quick burst of energy, though it's best in moderation. Sugar-powered energy wears off 30 to 60 minutes after you've finished your energy drink.
• B vitamins: Essential for converting food into energy, particularly B1, B2, B3 and B12. If you are deficient in a B vitamin, you should see your doctor about daily supplements rather than relying on energy drinks.

Energy drinks work best when they include another ingredient to smooth out the energy boost and prevent a crash. Enter L-Theanine. This compound that's found naturally in tea helps taper off the energy increase gently, reducing the jitters and crash that can come from too much caffeine.

It's important to note that side effects from energy drinks generally stem from consuming too much caffeine and sugar. The FDA recommends no more than 400mg of caffeine per day. Heavy caffeine intake can lead to poor sleep quality, increased heart rate, and even emergency room visits in severe cases. To avoid these adverse effects, look for energy drinks with low to no sugar and a moderate caffeine content.

For adolescents and young adults, it's especially important to monitor your caffeine intake. Consuming significant amounts of caffeine can hamper growth and development, and you might experience withdrawal symptoms if you suddenly cut back. Always check the label and be mindful of your total daily caffeine consumption to ensure you're staying within safe limits.

Physical Performance

When it comes to enhancing physical performance, energy drinks can be a game-changer. They contain ingredients like caffeine, sugar, and electrolytes that can give you the edge you need to push through your workouts. Some drinks are marketed as sports drinks, but their ingredients may be similar to energy drinks, so always check the label - don't assume a drink is healthier just because of its name!

Energy drink ingredients that are added to boost physical performance include:

• Caffeine: This common stimulant helps increase your endurance, allowing you to work out longer or harder before your energy dissipates. The International Society of Sports Nutrition actually found that caffeine can enhance both anaerobic and aerobic performance
• Sugar: For a quick energy boost, sugar is a good pre-workout fuel. However, pairing carbs with proteins is usually the best way to get an energy boost for your workout from this ingredient.
• Electrolytes: Essential for maintaining hydration and muscle function during intense workouts. We'll cover these in more detail in our section on hydration below.
• Other stimulants: Ingredients like taurine and herbal supplements can also contribute to improved performance. Read our article about the 10 Key Nutrients Electrolyte Powder Should Have to learn more about some of these.

While these ingredients can enhance your workout, they won't magically make you stronger or help you lose weight. You still need to put in the hard work to develop physical strength and endurance. Energy drinks can help you get there, but they aren't a substitute for dedication and effort.

There are also a few things to watch out for. Consuming energy drinks before evening workouts can lead to sleep deprivation, which negatively impacts your recovery and overall physical performance. Rest and recovery are just as important as the workout itself for maintaining long-term physical health.

Potential risks include:

• High intake: Consuming too much caffeine or other stimulants can lead to adverse effects like panic attacks or exacerbating preexisting anxiety disorders. That's why we always recommend a tea-based energy drink, as the L-Theanine has a calming effect to counteract this.
• Added sugar: High levels of added sugar can contribute to weight gain and other health issues. So, look for natural flavors and sweeteners like stevia.

So, drink energy tea when you need energy but don't forget to wind down at the end of the day. P.S. We have a Sleep Tea just for that purpose.

It's also important to remember that while energy drinks can boost anaerobic performance and reaction time, they should be consumed in moderation. If you routinely consume caffeine in crazy high amounts, it can lead to dependence (though caffeine isn't technically an addictive substance) and other health risks.

Focus

Energy drinks can boost your mental alertness, but they can also make you jittery and unfocused if you're not careful. Many new, clean energy drinks (cough, cough, Zest) are shifting towards natural ways to enhance focus and calmness, without the drawbacks of caffeine.

We achieve this through L-Theanine.

L-Theanine is a game-changer in the world of energy drinks. This amino acid, found naturally in tea leaves, works wonders for improving focus while keeping you calm. It balances the stimulating effects of caffeine, helping you stay alert without the jitteriness. Scientific evidence shows that L-Theanine enhances alpha brain waves, promoting relaxation and focused attention.

Focus energy drinks are popular among teens and young adults, especially college students burning the midnight oil. These drinks help improve reaction time and mental alertness, making them perfect for late-night study sessions. But remember, energy drink consumption should be mindful. High caffeine content can lead to adverse effects, and mixing alcohol with energy drinks for your after-study party can be risky, causing gastrointestinal upset and other issues.

If you're mixing energy drinks, you should also be careful of the sugar content. You might end up mixing a high-sugar energy drink a mixer that's full of high fructose corn syrup, for example.

To get the positive effects of energy drinks without the negatives, it's crucial to consume them responsibly. Teens and young adults should monitor their caffeine intake to reduce the risk of adverse effects and ensure they don’t rely on these drinks excessively. Yep, you still need to put in the effort to earn your degree. And when it's time to relax and have fun, it's best to skip the mix alcohol and energy drinks combo.

Reach out to the Substance Abuse and Mental Health Services Administration (SAMHSA) if you or another student is struggling.

Hydration

On a scorching hot day, a cold energy drink can feel incredibly satisfying. But are they actually hydrating? It depends on the ingredients. Most energy drinks contain ingredients that can impact hydration:

• Sugar: While it adds sweetness and energy, sugar is a diuretic. Consuming too much can lead to dehydration, making you lose more water than you take in. It can also lead to dental erosion and weight gain, but you probably already knew that.
• Caffeine: Often considered a diuretic, caffeine is only mildly so. Its impact on hydration is minimal (you typically won't expel more liquid than you consume with caffeine), but excessive caffeine content can still be a concern as it can contribute to addictive behaviors and other health effects.
• Other ingredients: Some energy drinks contain ingredients that might also act as diuretics, but sugar and caffeine are the main culprits. Check the ingredients list!

To stay truly hydrated, look for energy drinks with electrolytes. These minerals, like sodium, potassium, and magnesium, help maintain the balance of fluids in your body and ensure the water "sticks."

Here's what you need to know.

Electrolytes are essential for keeping you hydrated and maintaining physical performance. They work by helping your body absorb and retain water, preventing dehydration and ensuring that fluids are effectively distributed throughout your system. You can learn more about how that works in our Top Hangover Beverages article.

While energy drinks with electrolytes can boost hydration, moderation is key. Overconsumption of caffeine can lead to negative effects, including high blood pressure (though it is short-lived) and all the others we have mention. Children and adolescents are particularly vulnerable, so it's super important to monitor their intake carefully.

In summary, energy drinks can aid hydration, energy and focus when they contain the right ingredients. Opt for those with electrolytes and a moderate caffeine content, and avoid those loaded with added sugar. Used wisely, these drinks can be a refreshing way to stay hydrated and boost your physical performance without negatively affecting your health!

Innovative Ingredients

Energy drinks today are more than just caffeine and sugar. Energy drink consumption can be a way to:

• Increase your caffeine intake from a natural source, like tea leaves or coffee beans.
• Enhance mental alertness with amino acids like L-Theanine, that calm the mind, boost focus and increase creativity.
• Get your daily dose of B-vitamins, without which you might be at an increased risk of fatigue, skin rashes or confusion - depending on which B-vitamin you are lacking.

Today, choosing an energy drink can feel like searching through the most popular dietary supplement options. This is why we wrote an article Decoding Energy Drinks: What You Need to Know About Their Ingredients and Effects. We can take you through all the ingredients listed on the side of an energy drink can, explaining the adverse effects and health benefits of each. It's worth knowing what the Center for Disease Control and Prevention (CDC) thinks about energy drink ingredients too!

At Zest, we are all about clean energy. We use non-GMO and organic ingredients where possible, combined with a natural source of caffeine and L-Theanine - tea leaves! Explore our range of clean, high-caffeine energy drinks today.