- With Mayo Clinic nutritionist
Katherine Zeratsky, R.D., L.D.
read biographyclose windowBiography of
Katherine Zeratsky, R.D., L.D.
Katherine Zeratsky, R.D., L.D.
As a specialty editor for the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.
A Marinette, Wis., native, Katherine is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She is active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition education related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
Nutrition basics (31)
- Water softeners: How much sodium do they add?
- Fat grams: How to track your dietary fat
- Yerba mate: Is it safe to drink?
- see all in Nutrition basics
Healthy diets (10)
- Canola oil: Does it contain toxins?
- Butter vs. margarine: Which is better for my heart?
- Detox diets: Do they work?
- see all in Healthy diets
Healthy cooking (7)
- When the heat is on, which oil should you use?
- Moldy cheese: Is it OK to eat?
- Food poisoning: How long can you safely keep leftovers?
- see all in Healthy cooking
Healthy menus and shopping strategies (8)
- Calories in sushi: What are the low-cal options?
- What is BPA? Should I be worried about it?
- Brominated vegetable oil: Why is BVO in my drink?
- see all in Healthy menus and shopping strategies
Nutritional supplements (18)
- Ground flaxseed: Better than whole?
- Fiber supplements: Safe to take every day?
- Chocolate: Does it impair calcium absorption?
- see all in Nutritional supplements
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Question
Energy drinks: Do they really boost energy?
Can energy drinks really boost a person's energy?
Answer
from Katherine Zeratsky, R.D., L.D.
Most energy drinks contain large amounts of caffeine, which can provide a temporary energy boost. Some energy drinks contain sugar and other substances. The boost is short-lived, however, and may be accompanied by other problems.
For example, energy drinks that contain sugar may contribute to weight gain — and too much caffeine can lead to:
- Nervousness
- Irritability
- Insomnia
- Rapid heartbeat
- Increased blood pressure
Mixing energy drinks with alcohol may be even more problematic. Energy drinks can blunt the feeling of intoxication, which may lead to heavier drinking and alcohol-related injuries.
For most people, occasional energy drinks are fine, but try to limit yourself to about 16 ounces (500 milliliters) a day. If you're consistently fatigued or rundown, however, consider a better — and healthier — way to boost your energy. Get adequate sleep, include physical activity in your daily routine, and eat a healthy diet. If these strategies don't seem to help, consult your doctor. Sometimes fatigue is a sign of an underlying medical condition, such as hypothyroidism or anemia.
There are a few groups for which energy drinks are typically not recommended. If you have an underlying condition such as heart disease or high blood pressure, ask your doctor if energy drinks may cause complications. Pregnant women and women who are breast-feeding may want to especially limit consumption of these beverages.
With the growing popularity of energy drinks, many parents have become concerned about how much caffeine their kids are getting. The American Academy of Pediatrics recommends that adolescents get no more than 100 milligrams of caffeine a day. Younger children shouldn't drink caffeinated beverages on a regular basis.
Next questionTap water or bottled water: Which is better?
- Reissig CJ, et al. Caffeinated energy drinks — A growing problem. Drug and Alcohol Dependence. 2009;99:1.
- Dennis EA, et al. Beverage consumption and adult weight management: A review. Eating Behaviors. 2009;10:237.
- Astorino TA, et al. Efficacy of acute caffeine ingestion for short-term high-intensity exercise performance: A systematic review. Journal of Strength and Conditioning Research. 2010;24:257.
- Steinke LL. Effect of "energy drink" consumption on hemodynamic and electrocardiographic parameters in healthy young adults. The Annals of Pharmacotherapy. 2009;43:596.
- Fosnocht KM, et al. Approach to the adult patient with fatigue. http://www.uptodate.com/home/index. Accessed March 23, 2012.
- Seifert SM, et al. Health effects of energy drinks on children, adolescents, and young adults. Pediatrics. 2011;127:511.
- Higgins JP, et al. Energy beverages: Content and safety. Mayo Clinic Proceedings. 2010;85:1033.
- Norman RJ et al. The effects of caffeine on fertility and on pregnancy outcomes. http://www.uptodate.com/index. Accessed Feb. 1, 2012.
- Stuebe A, et al. Principles of medication use during lactation. http://www.uptodate.com/index. Accessed Feb. 1, 2012.
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