I have an athletic 12 year old son who was told by one of his teammates that energy drinks before and during games will enhance his endurance. Is this correct? Should I be concerned about the high caffeine and sugar content of these drinks?
The popularity of energy drinks, since they were launched in North America close to 12 years ago, continues to climb in part due to aggressive marketing. In fact, energy drinks are part of the fastest growing segment in the beverage industry.
Energy drinks are not the same as sports drinks. They are in a class of their own referred to as "functional beverages" and fall under the Natural Health Product Directorate of Health Canada.
These drinks contain various chemical substances, but two main ingredients - caffeine and sugar - concern some public health experts, coaches, and parents. One province, Prince Edward Island, has tried hard to lead the way in limiting the use of energy drinks in children and adolescents. Health Canada also continues to closely monitor the reported side effects. They suggest that for children 10-12 years old the maximum daily intake of caffeine should not exceed 85 mg. More information can be found on the Health Canada site: www.hc-sc.gc.ca (search for "energy drinks").
The caffeine content in these drinks is actually not much higher or different from other common sources of caffeine. Per serving (usually 8 ounces), most energy drinks have caffeine levels between 60 and 150 mg. Contrast that with 8 ounces of: coffee (104-192 mg), tea (20-90 mg), iced tea (9-50 mg), cocoa drink (3-32 mg), and soda pop (35-45 mg). Dark chocolate (1 ounce) has 5-35 mg of caffeine. The problem crops up when huge amounts of an energy drink are consumed in quick succession or when it is combined with other stimulants such as ephedrine and amphetamines.
Children and teens who have heart rhythm abnormalities, high blood pressure, and diabetes are particularly susceptible to side effects. The common side effects are headaches, high blood pressure, irregular heart rates, and anxiety. Exposing a teen or older child to caffeine-containing energy drinks late at night may also affect the quality of sleep.
Pregnant teenagers and mothers who nurse should avoid these energy drinks. The caffeine may cause extra urination, thereby acting as a diuretic. If combined with alcohol, it may amplify the diuretic impact (Most makers of energy drinks caution users against combining their products with alcohol).
Other common ingredients in energy drinks are Taurine, Guarana, B Vitamins, and Ginseng according to the American Beverage Association (see www.ameribev.org for more information). The B vitamins play an important role in energy metabolism and mental alertness. Yet objective research has thus far failed to consistently show energy drinks, if used in one serving only, actually provide the so called "pick-me-up" effect.
And that is exactly where some doctors, especially experts such as Dr. Roland Griffiths - a professor in psychiatry and neurosciences at Johns Hopkins Medical School and a caffeine expert - have some serious concerns. They point out that a number of adolescents have experienced side effects when exposed to excessive amounts of energy drinks. Despite close monitoring and scientific studies, which remain limited even after 10 years, there is still not enough data for the Canadian Pediatric Society or the American Academy of Pediatrics to come out with official statements condemning or banning the sale of energy drinks to minors.
The Centre for Science in the Public Interest is very concerned about the use of energy drinks by children. The Centre estimates that consumption of soft drinks and energy drinks with caffeine has doubled among children in the last 25 years. They are supportive of warning labels on cans that clearly state how much caffeine a product contains. It is unclear that labels will actually change behavior or consumption, but at least it serves as a warning.
Complicating the picture even further is evidence that some children with ADHD actually benefit from stimulants including caffeine. This does not mean they should drink more coffee or energy drinks. But the possibility of energy drinks compounding the effects of prescribed stimulant medications does warrant further studies.
Where does this leave parents as they await advice from official pediatric organizations such as the Canadian Pediatric Society or the Alberta Medical Association? Here are some of my current suggestions based on the best published evidence in peer-reviewed publications:
- View these products as an 8 ounce can with plenty of caffeine not much different from a strong cup of espresso coffee. For that reason, limit its intake or ideally avoid energy drinks altogether (Few parents will allow their older child to drink coffee!).
- Explain to a teen the hype behind these products does not justify the higher cost.
- Do not combine energy drinks with alcohol. A highly caffeinated drink is still a drink.
- Expect side effects such as headaches, high blood pressure, jitteriness, or a racing heart when one consumes these drinks in excess or for the first time. As is the case with many coffee drinkers, tolerance develops over time.
- Be aware that one serving (8 ounces) delivers 90-110 calories. Numerous servings have the potential to lead to weight gain.
- The effect of caffeine on sport performance is mixed in adults. Although some adult athletic studies have shown longer endurance in cyclists or more power in sprinters, the picture in the pediatric athletic group is still quite fuzzy. More robust research is required at this point.
- When exercising in hot, humid conditions for more than an hour children lose key electrolytes. Under these circumstances, taking 5 ounces of a sports drink every 15 to 20 minutes may be wise. Energy drinks under these circumstances may be even more unwise.
- When in doubt, read labels - if there are any - or research a site such as the International Food Information Council (www.ific.org).
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