If you need a morning eye-opener or an afternoon pick-me-up, you probably have a cup of coffee or tea, or maybe a soft drink. However, for a growing number of people who want to feel more awake and energetic, those drinks are so, well, last century. Instead, they turn to concoctions called energy drinks that promise to rev up mind and body in a flash. Last year alone, more than 4 billion cans of Red Bull were consumed in more than 150 countries worldwide.

In addition to Red Bull, other drinks like Monster, XS, Rockstar, Full Throttle, Rush, SoBe, and Atomic X promise full throttle energy rushes, too. As you can tell by the names, these are primarily marketed to college students and other young people. And now energy “shots” -- including Living Essential's 5 Hour Energy and Coca-Cola’s NOS Power Shot -- are being touted in TV commercials and ads as a way for more mature working folks to stave off an afternoon slump and to be more productive at the office.

Is drinking energy booster drinks a good idea? What’s in this stuff, anyway?

Inside energy drinks

Various energy drinks and shots contain different mixes of ingredients (the most popular are listed below), but virtually all rely on caffeine and sugar to provide a boost. “Most are full of additives, herbs, and enhancements that won’t likely enhance your performance. Also, because these supplements are not regulated, there’s no guarantee that you’re getting what would be considered a useful dose or if you’re getting too much of the supplement,” American Dietetic Association Spokesperson Marisa Moore, RD, LD, tells Synergy.

Caffeine: Indulge in a bottle of Coke and you take in about 26 mg of caffeine; drink the same amount of Rockstar Energy Shot and you’ve loaded up on almost four times as much caffeine. Johns Hopkins researchers reported in the journal Drug and Alcohol Dependence that the hundreds of different brands of energy drinks on the market have “... caffeine content ranging from a modest 50 mg to an alarming 505 mg per can or bottle.”

A central nervous system stimulant, caffeine releases the “fight or flight” hormone adrenaline which makes your heart beat faster and prompts your liver to release extra sugar into your bloodstream.” In moderate amounts, these responses make you feel more alert. In excess, you can end up with heart palpitations, anxiety, and insomnia.

Sweeteners: Many energy drinks are loaded with even more sugar than soft drinks. For example, with 27 grams of sugar per serving of 250 milliliters (a little over eight ounces), Red Bull has more sugar than Coke. Sugar gives you a jolt of energy by raising blood sugar levels quickly. Sugar-free versions of energy drinks are sweetened with sucralose (Splenda) or aspartame, but that doesn’t necessarily make them healthy choices, especially if you consume a lot of them. Some people experience symptoms, including headaches, from artificial sweeteners and they may actually promote weight gain, despite their lack of calories, according to research by Purdue University scientists.

Herbs, amino acids, and vitamins: Some energy drinks hype natural ingredients and nutrients, including B vitamins and the amino acid taurine -- but these are usually included in such small quantities that they probably have little impact. Herbs like ginkgo biloba, guarana, and gingseng are added for their stimulating effects. Be aware that herbs can have side effects. For example, Ginkgo can cause insomnia and guarana can spark irregular heartbeats in some people.

Energy drink risks

Energy drinks and shots are widely consumed and, for most people, they probably aren’t dangerous. However that doesn’t mean they are healthy or smart choices, whether you consume them at work or at play.

“All the energy drinks are processed, most contain caloric sweeteners, or chemical non-caloric sweeteners like aspartame (a known excitotoxin that has harmful affects on the brain if consumed in large amounts) and other empty calories,” Certified Clinical Nutritionist (CCN), Gay Riley, LD, RD, tells Synergy. “I am not convinced they have any real nutritional value. They are not really hydrating beverages like water since they contain many substances which cause diuresis (frequent urination). The more you drink the more dehydrated you become. They are also expensive.”

Miguel Fernandez, M.D., who heads the University of Texas Health Science Center’s South Texas Poison Center, recently reported an increase in calls from people complaining about chest pain, nausea, vomiting, and agitation after consuming several energy drinks. Dr. Fernandez also said some people end up in emergency rooms with rapid or irregular heartbeats and even develop seizures after too many of the drinks.

Other reasons for concern: a study published in the journal General Dentistry found that energy drinks can erode tooth enamel more than other sweet drinks, including sodas. In addition, there’s a popular but potentially dangerous trend involving mixing energy drinks with alcohol. A Wake Forest study found that the combination of energy drinks and alcohol dramatically raises the risk of injury and other alcohol-related problems.

Smarter energy boosts

What are some safe and natural, healthier ways to feel energetic? ADA spokesperson Marisa Moore, says the basics such as “adequate sleep (7 to 9 hours daily) and regular physical activity are two of the best ways to feel energized, and they come with other health benefits, too (including weight control and lower blood pressure).”

In addition, when you find yourself hitting an afternoon energy slump, dietician Moore has these suggestions:

• If you typically eat a very heavy lunch, cut back on the amount of fat or the portion of food so that you don’t feel so sluggish a couple of hours later. Keep it light and plan to have an energizing snack like nuts or fruit mid-afternoon.
• Consider a lunchtime workout. This could be a trip to the gym to break up the day. Or try a 30- minute walk outside and leave the other 30 minutes to eat your healthy lunch.
• Plan a screen break. Research shows that people who spend less time sitting tend to live longer. Take a 5 to 10 minute break by walking up and down the halls or around your office building.
• Drink water. Maintaining proper hydration keeps you energized.
• Often, when you feel you need a boost of caffeine you really need rest. Turn off the computer and the TV an hour early tonight and get some sleep. You’ll have more energy for work and the other aspects of your daily life.

Nutrition expert Gay Riley, who offers free healthy recipes on her web site (http://www.netnutritionist.com/), suggests two quick-and-easy natural energy boosting drinks: “My favorite in the morning is hot water with organic lemon and a pinch of organic cayenne pepper. It’s a great alternative to coffee and especially good in the winter. Iced ginger tea is also a great energy boost. You can sweeten with stevia (a natural sweetener made from an herb), organic honey, or natural sugar (just a bit).”

Sherry Baker is a writer from Atlanta, Georgia. She last wrote Is It Really Possible To Be Happy At Work? Sherry can be reached at featuredstories@adamcorp.com