What if you consume an energy drink while dehydrated? Book Excerpt of the Week

What happens if you consume an energy drink while dehydrated/without water? This Book Excerpt of the Week comes from PART ONE: ABCs of Caffeine Safety – C=Consumption Specifics. Whether an energy drink is safe for you, specifically, depends on who you are. It also depends on how (under what circumstances) you consume the product.

“Minimal dehydration (1-2% of body weight in fluids) can slow down metabolism and make you feel thirsty and slightly fatigued

caffeine-without-water

One of the reasons I developed the 5 Levels of Fatigue is because some people consume caffeine when their dehydration makes them tired. This is “Fatigue Level 1”. I urge everyone to consume a cup of water before reaching for caffeine, just in case. Sometimes, water (or the short walk to get the water and the subsequent trip to the bathroom) is enough to wake you up. This trick doesn’t work all the time, but it helps cut down on total caffeine consumption. If you want to avoid caffeine toxicity, tolerance, or dependence, you need to be strategic about when and how you consume it.

Help me share my story–  An energy drink is like your favorite song: what works for YOU might not work for me, and what works for you on a Monday morning may not be your go-to for a Friday night. As the GreenEyedGuide, I use food science to teach people how to calculate what they need and when, whether it’s water, a nap, or some healthy beverage in between.

For more information on the 5 Levels of Fatigue:

Get your copy of my book “Are You a Monster or a Rock Star-A Guide to Energy Drinks: How They Work, Why They Work, How to Use Them Safely” http://amzn.to/2bjHRbk

Kickstart Recharge versus Kickstart Hydrating Boost: Two strategies to fight fatigue

While Kickstart Recharge and Kickstart Hydrating Boost offer mostly the same ingredients, there are some non-trivial differences that show they target fatigue in different ways. To understand these differences in these caffeinated beverages, we need to review the connection between hydration and fatigue, and the relationship between fatigue and vitamins C and E.

But first, a closer look at the ingredients

Kickstart Recharge and Kickstart Hydrating Boost are very similar in terms of ingredients. They both contain 68 milligrams of caffeine per can, which is less than the caffeine in a can of Red Bull. There are more Kickstart flavors available, but let’s focus on two flavors from the Recharge group and two from the Hydrating Boost group. As shown in the table below, all four have the same first three ingredients. After that, the Recharge group differs from the Hydrating Boost group, but the two Hydrating Boost products have identical ingredients lists.

kickstart-comparisons

Blood Orange has blood orange juice, Blueberry Pomegranate has blueberry juice, but Watermelon has no watermelon juice, and Strawberry Kiwi has no strawberry juice. Unlike the Recharge group, the Hydrating Boost group has to rely entirely on the added flavors to make it taste like the fruits it’s named after. This seems to explain why the Hydrating Group has both natural and artificial flavors. Natural flavors are usually less potent and less permanent than artificial flavors. Perhaps natural watermelon flavors were not enough in the absence of any watermelon juice.

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Hydration and Fatigue – The Hydrating Boost Strategy

 

Hydrating Boost aims to give you energy by giving you coconut water to fight fatigue from dehydration.

“By the time a person loses 1% to 2% of body weight in fluids, he or she will be thirsty. Even this small water deficit can cause one to feel tired. At 4% loss of body weight, muscles lose significant strength and endurance”
[Straus, L. The Liquid Diet: Role of Water. Introduction to Human Nutrition BILD 22. 2006;8:126].

There’s a reason the solution (pun intended) for Level 1 in my 5 Levels of Fatigue system is water! If you’re tired, you should reach for water before you reach for any caffeine. If you’ve already tried that, perhaps a caffeinated hydration beverage will do?

If you’re doing moderately strenuous activity for at least one hour or high-intensity activity for at least thirty minutes, an electrolyte beverage is preferred to plain water. Ironically, the strongest arguments for electrolyte beverages over water have to do with the fact that electrolyte beverages taste better. Athletes only replace about half the water lost during exercise [Noakes, T. Fluid replacement during exercise. Exerc Sports Sci Rev 1993; 21:297]. Even the American Academy of Pediatrics agrees that the increased fluid intake using flavored electrolyte beverages is probably beneficial [American Academy of Pediatrics. Pediatrics 2000; 106:158-59]. The important thing is you’re drinking more fluids, even if the electrolytes aren’t needed.

Keep in mind Kickstart Hydrating Boost only has 10% juice, and coconut water isn’t even one of the three most prominent ingredients. If you feel Kickstart Hydrating Boost’s coconut water (and caffeine!) gives you energy by keeping you hydrated, I will respect your opinion. Then I will encourage you to drink one glass of water for every can of Kickstart. When the Kickstart can is empty, maybe you should fill it with water and drink it all before you recycle the can.

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Vitamins C + E and Fatigue – The Recharge Strategy

Kickstart Recharge aims to give you energy by giving you antioxidants to fight muscle damage. Endurance exercise increases the amount of oxygen we breathe. This increased exposure to oxygen means an increase in free radicals.

“…free radicals can cause damage by joining with other body chemicals and changing their character, sometimes even producing a chain reaction by creating new free radicals that carry on.”
[YouTube video, “Oxygen, Antioxidants, and Free Radicals” watch here]

 

Free radicals are involved in fatigue and damage to muscle cells. Antioxidants like vitamin E attract these free radicals, slowing down the chain reaction and thus limiting the damage. In the process, vitamin E becomes a radical. Vitamin C can restore vitamin E so it can go back to attracting more free radicals. In turn, vitamin C can be restored by niacin (vitamin B3), which is also included in Kickstart Recharge at 60% of the Daily Value.

i-believe

Clinical trials providing antioxidants to treat or prevent various diseases have largely been unsuccessful. But don’t discount the Placebo Effect. If you believe that, for you personally, Kickstart Recharge’s antioxidants (and caffeine!) are giving you energy by limiting muscle fatigue and free radical damage, I won’t debate you.

Bottom Line

If you haven’t already, read the Energy Drink of the Month review for Kickstart Hydrating Boost. That should help you determine whether or not Kickstart is for you. If it is, you can use the power of science to determine whether you like the Hydrating Boost or Recharge fatigue busting strategy better.

Related Posts:

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ENERGY DRINK OF THE MONTH YEAR IN REVIEW (YEAR 1 AND YEAR 2…year 3 coming soon…)

 

 

 

 

Energy Drink of the Month — Sept 2016: Six Star Pre-Workout Explosion

Are you setting new resolutions for a new school year, trying to get used to a new schedule, or just trying to get in shape before the holiday season? This month’s pick is dedicated to September, and all the changes it brings.

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The Energy Drink of the Month for September 2016 is Six Star Pre-Workout Explosion.

One serving is one scoop of powder, delivering 135 milligrams (mg) of caffeine. Though this is a dry powder and not a Ready-To-Drink (RTD), we’ll review the Who, What, and When as we do for every Energy Drink of the Month.

 

Who is this for? Target Audience

As it says right on the label, Six Star Pre-workout Explosion is for active men and women, bodybuilders, and strength athletes. But to find out if this product is worth a try, ask yourself these questions:

  • Do you workout for more than 20 minutes? Does your workout exceed the intensity where you find it hard to talk normally / find yourself out of breath?
  • Are you more concerned about limiting sugar and calories than avoiding artificial colors and sweeteners?
  • How much caffeine can you handle?

What is in it? Ingredients and Function

The key ingredients in this product include caffeine (duh), beta-alanine, arginine and citrulline, creatine, vitamin C, and vitamin B3 (niacin).

Caffeine is a stimulant, but it also has been shown to increase muscle endurance and athletic performance in reliable scientific studies. Have you seen my YouTube presentation, Caffeine in Workout Supplements and the 5 Levels of Fatigue yet?

Arginine and citrulline are ingredients we’ve reviewed in depth during for the Ingredient Focus series. In general, citrulline and arginine help the body remove biochemical waste, and they help improve blood flow. For more detail, see the Ingredient Focus three-part series on citrulline: What It Is, What It Does, Dosage and Side Effects.

Creatine and beta-alanine are both ingredients intended to help build muscle and increase muscle strength. In both cases, total doses of 3-6 grams per day are needed on a regular basis to have an effect. Beta-alanine has some fascinating studies behind it (nerd alert!), especially since one brand (CarnoSyn) owns the market and has been responsibly proactive about proving this ingredient’s benefits. In general, beta-alanine is claimed to increase muscle strength and power output. However, the specifics on how much one really needs and how exactly this ingredient works is worth further investigation. Beta-alanine will be our Ingredient Focus pick for this month, so stay tuned for that!

Niacin is like the person everyone wants at their party. Did you know that niacin participates in over 200 reactions in the body – most of them used to produce ATP (the chemical form of energy)? Did you know that niacin deficiency symptoms include the three Ds: dementia, diarrhea, and dermatitis? Niacin is one of my favorite vitamins to talk about, especially since it disproves the idea you can never have too much of a water-soluble vitamin. It’s a popular vitamin in energy drinks, and yet with a 35 mg dosage, some people experience “niacin flush”.

If you’re a nerd like me and you want to learn more about what niacin does and why its story of discovery and application is so interesting, check out my book “Are You a Monster or a Rock Star: A Guide to Energy Drinks – How They Work, Why They Work, How to Use Them Safely”

 

When to take it? 5 Levels of Fatigue

During grad school, when I was doing research on energy drinks and their ingredients, I developed the 5 Levels of Fatigue. This system is designed to match the type and potency of caffeinated beverage with one’s true level of fatigue. In short, if you always reach for the strong stuff when you’re bored (not tired), it won’t work when you really truly need it.

This product contains 135 mg caffeine per serving, but the label of this product encourages people to have TWO servings! While the EFSA has ruled that up to 200 mg caffeine is safe to consume in one occasion, TWO servings would be 270 mg caffeine. That’s more than a whole can of Rockstar, more than the EFSA recommends consuming in one sitting, and more than half the safe daily max of 400 mg caffeine per day. According to the 5 Levels of Fatigue, this product is Fatigue Level 4. In short, this Pre-Workout Explosion may be too powerful for some people (and there’s no shame in that!).

While the EFSA has ruled that up to 200 mg caffeine is safe to consume in one occasion, TWO servings would be 270 mg caffeine. That’s more than a whole can of Rockstar, more than the EFSA recommends consuming in one sitting, and more than half the safe daily max of 400 mg caffeine per day.

 

Bottom Line

There’s a good reason Caffeine Informer considers pre-workout supplements one of the 8 Most Dangerous Caffeinated Products.  This is a large dose of caffeine per serving — not larger than what is considered safe in one sitting, but large enough to warrant careful consumption by the user.

I’ve been using this product as my pre-workout for about one month (*individual results may vary*) and I have found I don’t need any other source of caffeine the rest of the day. What helps most is that I add one (non-heaping) scoop to a 20 oz water bottle, and it takes me the full 90 minutes of my morning workout to get through the whole drink. Moderation and pacing are critical to consuming caffeine safely and effectively.

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ENERGY DRINK OF THE MONTH YEAR IN REVIEW (YEAR 1 AND YEAR 2…year 3 coming soon…)

Explore the CAFFEINE INFORMER database

Visit the Energy Drink Guide Facebook page (Woo-hoo!!! 100 Likes!)
Follow the GreenEyedGuide on Twitter
Follow GreenEyedGuide-the-NPC-Figure-Athlete on Instagram and Tumblr

Get your copy of “Are You a Monster or a Rock Star: A Guide to Energy Drinks — How They Work, Why They Work, How to Use Them Safely”

[Video] 5 Levels of Fatigue Tip of the Day #1

The 5 Levels of Fatigue is a system developed by (me) food scientist and biochemist Danielle Robertson, author of Are You a Monster or a Rock Star-A Guide to Energy Drinks. This system matches a Level of Fatigue with chemical properties (like carbonation, % fruit juice etc) of the corresponding beverage. Caffeine is not always the answer either! Level 1 is dehydration so water is the best option.

Energy Drink of the Month series

Explore the CAFFEINE INFORMER database

Visit the Energy Drink Guide Facebook page (sooo close to 100 Likes!)
Follow the GreenEyedGuide on Twitter
Follow GreenEyedGuide-the-NPC-Figure-Athlete on Instagram and Tumblr

Get your copy of “Are You a Monster or a Rock Star: A Guide to Energy Drinks — How They Work, Why They Work, How to Use Them Safely”

Caffeine in Workout Supplements and the 5 Levels of Fatigue [YouTube]

This presentation covers the effects of caffeine when it’s consumed before, during, or after a workout. We also review how the Five Levels of Fatigue helps people determine which caffeine products (if any) are right for them. In essence, my Five Levels of Fatigue system helps people avoid caffeine toxicity and dependency because it teaches them tricks for matching how tired they are with how much caffeine they really need. For gym rats and athletes, knowing how to use the Five Levels of Fatigue keeps them from using caffeine after a grueling workout when what the body REALLY needs is rest (not caffeine).

Support Green-Eyed Guide on Patreon for $1! [click here]

RESOURCES:

http://greeneyedguide.com/2015/03/12/energy-drink-of-the-month-march-2015/ ; http://www.caffeineinformer.com/the-caffeine-database ;
http://www.amazon.com/dp/B00EVUGB58 ;