Sip or Skip

Are Energy Drinks Good for Sports?

Photo by Garv Chaplot on Unsplash

The true “energy boost” that athletes rely on is actually putting their health at risk. Consuming energy drinks can be problematic for athletes participating in sports because high caffeine intake can cause many health problems, making it difficult for athletes to perform at their highest level.

Consuming too much caffeine before an athletic performance can increase cardiovascular risks. This affects different parts of the body that help keep the heart healthy. Endothelial cells are cells that regulate the immune and cardiovascular functions of the body. When caffeine is consumed, endothelial function can become impaired. Caffeine intake before exercise can also weaken blood flow responses. When this happens, blood vessels cannot dilate and therefore cause other problems like shortness of breath, potential heart attack, potential heart failure, chest pain, reduced blood flow and irregular heartbeat rhythms. 

Caffeine intake before exercise can also have negative effects on gastrointestinal function (GI). The gastrointestinal tract is the part of the body the food travels through. This includes the mouth, esophagus, stomach and other intestines and organs of the digestive system. The increased intake of caffeine can result in the augmentation of stomach acid. This can cause heartburn, bloating, nausea and indigestion. Another effect of caffeine on GI is the further development of gastroesophageal reflux disease (GERD). GERD both increases gut mobility, which can cause other symptoms to escalate much faster, as well as affecting the gut-brain axis. The gut-brain axis is a communication system that links the central nervous system and the enteric nervous system. Other diseases like inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS) can arise when caffeine is consumed before exercise. During IBD, the digestive tract can become inflamed. Both diseases can lead to cramps, acid stimulation and other digestive problems like diarrhea. Caffeine by itself can lead to gastritis and stomach ulcers. Gastritis causes irritation, inflammation and possible complete destruction of the stomach’s protective lining. 

While dehydration is not majorly affected during caffeine intake before exercise, it can still lead to a few minor problems. Caffeine consumption can potentially cause the diuretic effect, which causes the kidneys to increase urine production. Exercise after caffeine can reduce the blood flow to the kidneys, which can increase blood pressure and cause the buildup of fluid. Caffeine before exercise, specifically in the evening, can cause harm to normal sleep patterns. Caffeine blocks the sleep-inducing chemical adenosine. This means that it can become harder to fall asleep and stay asleep because caffeine delays sleep onset. Caffeine also increases alertness, which then leads to stress and jitteriness. Overall, caffeine intake before exercise worsens quality rest and performance, which can lead to insomnia and anxiety.

Because caffeine has negative effects on health, alternatives to caffeine before athletic performance include water, sports drinks and electrolytes. Sports drinks contain water, sugar, sodium and potassium, which can replenish everything that is lost during exercise. Electrolyte minerals can help balance fluids in the body, maintain healthy heart rate and blood pressure and regulate muscle and nerve function. All three alternatives are better options in order to maintain a healthy body system and increase hydration. Ultimately, choosing safer and healthier drink options as opposed to energy drinks can protect athletes and help them perform to their best abilities.