Are energy drinks your caffeinated beverage of choice? Read this

You may grab an energy drink when you slept poorly the night before, have a big assignment you need to finish or are working a long shift in hopes it will boost your concentration and overall alertness.

But with most energy drinks containing up to 240 mg of caffeine and over 60 grams of sugar, this popular quick fix might impact your health.

“The caffeine in energy drinks can significantly increase your heart rate and blood pressure,” says Thomas Porter, a family medicine nurse practitioner at Aurora Health Care. “In large quantities, caffeine can lead to heart palpitations, arrhythmias, and in extreme cases, heart attacks. You are more likely to experience side effects if you have an underlying condition.”

Your digestive system might feel the effects too. Caffeine stimulates stomach acid production which can trigger heartburn, especially if you have gastroesophageal reflux disease (GERD). The drink’s high amount of sugar can also cause abdominal pain when paired with excess caffeine. Plus, regularly consuming excess sugar overtime can predispose you to diabetes.

“Caffeine can also interact with certain medications, which can lead to side effects or simply make the medicine ineffective,” Porter explains.

In addition to your physical health, this beverage may negatively impact your mental health by exacerbating anxiety symptoms. In fact, it can cause sleep troubles which causes a vicious cycle of needing the energy drink to recoup from lost sleep.

So how much caffeine is considered safe?

The Food and Drug Administration recommends that adults limit their caffeine intake to no more than 400 mg per day. Beverages like black coffee and unsweetened tea typically have less sugar and more natural ingredients, which makes them a healthier alternative to energy drinks.

How to naturally boost energy

For those seeking an energy boost, Porter suggests these healthier alternatives:

• Practice proper sleep hygiene. This include avoiding technology before bed and maintaining a regular sleep-wake cycle.
• Start your day with a healthy breakfast.
• Drink water throughout the day.
• Exercise in the morning.
• Take a cold shower.
• Expose yourself to natural sunlight.
• Maintain a healthy sleep schedule. Seek help from your primary care provider and/or sleep specialist if you are struggling with regular sleep disturbances.
• Prioritize and address your mental health.

How healthy is your heart? Take a free online quiz to find out.