By Dr. Vincent Giron, CommonSpirit Health Family Practice and Sports Medicine Physician
Walk into any grocery store today and you’re met with a dizzying selection of beverages. The shelves are bursting with energy drinks promising superhuman focus, liquid protein concoctions for the ultimate pump, and electrolyte drinks for ultra-fast hydration.
While these beverages offer convenient solutions for a range of needs, as a physician, I encourage you to navigate this liquid nutrition labyrinth with a clear understanding of what’s truly in the can in your hand.
Energy Drinks: The Jolt with Potential Jitters
While they promise increased alertness and focus, their primary active ingredient is often a hefty dose of caffeine, sometimes equivalent to several cups of coffee. Many also contain a blend of B vitamins, taurine, guarana, and ginseng. When consumed rapidly or in large quantities, energy drinks can cause anxiety, heart palpitations, jitters, and lead to poor sleep.
Advice for Energy Drinks:
- Read the label carefully: Pay close attention to the caffeine content per serving.
- Limit your intake: Avoid consuming multiple energy drinks in a short period.
- Know your tolerance: If you’re sensitive to caffeine, these drinks might not be for you.
- Avoid after late afternoon: To prevent sleep disruption.
- Not for children or adolescents: Their developing bodies are more susceptible to the effects of high caffeine. Avoid energy drinks until high school or college.
- Consult a doctor if you have underlying health conditions: Especially heart issues or anxiety.
Liquid Protein Drinks: Convenience for the Committed, Caveats for the Casual
From smoothies to clear protein waters, liquid protein drinks offer a quick and easy way to increase protein intake, popular among athletes and those looking to build muscle or manage weight. They typically contain whey, casein, or plant-based proteins, along with various vitamins and minerals.
While these drinks have their place, the average person can consume enough protein through whole foods to meet their nutritional needs – and whole foods provide the added benefit of fiber and other nutrients.
Advice for Liquid Protein Drinks:
- Assess your needs: Do you truly need supplemental protein, or can you meet your requirements through food?
- Check the sugar content: Many flavored protein drinks can be surprisingly high in added sugars.
- Look for quality protein sources: Whey isolate, casein, and plant-based blends are commonly used.
- Consider whole food alternatives: Lean meats, eggs, dairy, beans, and lentils are excellent protein sources.
- Don't rely solely on them: They are supplements, not meal replacements.
Electrolyte Drinks: Hydration Hero or Sugar Trap?
Beyond traditional sports drinks, the market is awash with electrolyte-enhanced waters, powders, and drops. These are marketed for rehydration during intense exercise, illness, or even just hot weather. They typically contain sodium, potassium, and sometimes magnesium and calcium, crucial for maintaining fluid balance and nerve function.
Advice for Electrolyte Drinks:
- When to use them: Best for prolonged, intense exercise (over an hour), in hot and humid conditions, or during illness causing significant fluid loss.
- Check the sugar content: Opt for lower-sugar or sugar-free options if not engaged in strenuous activity.
- Read the electrolyte profile: Ensure it contains a balanced mix of sodium and potassium.
- Plain water is king: For most people and most activities, plain water is the best and healthiest way to stay hydrated.
- Consider natural sources: Coconut water is a natural source of electrolytes, though it also contains sugar.
- Use of large amounts of electrolytes can also increase risk of kidney stones.
Be intentional in using these beverages. At the end of the day, they are not a magical replacement for water, and a balanced diet.
Dr. Vincent Giron practices family medicine and sports medicine at CommonSpirit Primary Care & Sports Medicine West Valley.
