{"id":85,"date":"2019-12-12T12:58:04","date_gmt":"2019-12-12T17:58:04","guid":{"rendered":"https:\/\/pressbooks.bccampus.ca\/sciencehumannutrition\/chapter\/popular-beverage-choices\/"},"modified":"2020-05-12T16:32:30","modified_gmt":"2020-05-12T20:32:30","slug":"popular-beverage-choices","status":"publish","type":"chapter","link":"https:\/\/pressbooks.bccampus.ca\/sciencehumannutrition\/chapter\/popular-beverage-choices\/","title":{"raw":"Popular Beverage Choices","rendered":"Popular Beverage Choices"},"content":{"raw":"<h2>Caffeine<\/h2>\r\nCaffeine is a chemical called xanthine found in the seeds, leaves, and fruit of many plants, where it acts as a natural pesticide. It is the most widely consumed psychoactive substance and is such an important part of many people\u2019s lives that they might not even think of it as a drug. Up to 90 percent of adults around the world use it on a daily basis. Moderate use of caffeine is \u201cgenerally recognized as safe.\u201d It is considered a legal psychoactive drug and, for the most part, is completely unregulated.\r\n<h3>Typical Doses and Dietary Sources<\/h3>\r\nWhat is a \u201cmoderate intake\u201d of caffeine? Caffeine intakes are described in the following manner:\r\n<ul>\r\n \t<li>Low\u2013moderate intake. 130\u2013300 milligrams per day<\/li>\r\n \t<li>Moderate intake. 200\u2013300 milligrams per day<\/li>\r\n \t<li>High intake. 400 or more milligrams per day<\/li>\r\n<\/ul>\r\nThe bitter taste of caffeine is palatable for many and coffee is the most readily available source of it, accounting for 70 percent of daily caffeine consumption. The second readily available source of caffeine is soft drinks, delivering 16 percent of daily caffeine. (In this case, the bitter caffeine taste is usually masked by a large amount of added sugar.) Tea is the third common source of caffeine, at 12 percent.\r\n\r\nJust how much caffeine is there in a cup of coffee? It varies. The caffeine content of an average cup of coffee can range from 102 to 200 milligrams, and the range for tea is 40 to 120 milligrams. Table 4.11 \"Caffeine Content in Various Beverages and Foods\" provides useful information on the levels of caffeine found in common beverages. When estimating your total caffeine consumption remember it\u2019s not only in beverages, but also some foods and medicine.\r\n\r\nTable 4.11 Caffeine Content in Various Beverages and Foods\r\n<div>\r\n<table>\r\n<tbody>\r\n<tr>\r\n<td>Beverage\/Food<\/td>\r\n<td>Milligrams<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Starbucks Grande Coffee (16 oz.)<\/td>\r\n<td>380<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Plain brewed coffee (8 oz.)<\/td>\r\n<td>102\u2013200<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Espresso (1 oz.)<\/td>\r\n<td>30\u201390<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Plain, decaffeinated coffee (8 oz.)<\/td>\r\n<td>3\u201312<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Tea, brewed (8 oz.)<\/td>\r\n<td>40\u2013120<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Green tea (8 oz.)<\/td>\r\n<td>25\u201340<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Coca-Cola Classic (12 oz.)<\/td>\r\n<td>35<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Dr. Pepper (12 oz.)<\/td>\r\n<td>44<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Jolt Cola (12 oz.)<\/td>\r\n<td>72<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Mountain Dew (12 oz.)<\/td>\r\n<td>54<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Mountain Dew, MDX (12 oz.)<\/td>\r\n<td>71<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Pepsi-Cola (12 oz.)<\/td>\r\n<td>38<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Red Bull (8.5 oz.)<\/td>\r\n<td>80<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Full Throttle (16 oz.)<\/td>\r\n<td>144<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Monster Energy (16 oz.)<\/td>\r\n<td>160<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Spike Shooter (8.4 oz.)<\/td>\r\n<td>300<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\nSource: Caffeine.MedicineNet.com. <a href=\"http:\/\/www.medicinenet.com\/caffeine\/article.htm\">http:\/\/www.medicinenet.com\/caffeine\/article.htm<\/a>. Accessed October 2, 2011.\r\n<h3>Health Benefits<\/h3>\r\nThe most renowned effects of caffeine on the body are increased alertness and delay of fatigue and sleep. How does caffeine stimulate the brain? Caffeine is chemically similar to a chemical in our brains (adenosine). Caffeine interacts with adenosine\u2019s specific protein receptor. It blocks the actions of the adenosine, and affects the levels of signaling molecules in the brain, leading to an increase in energy metabolism. At the molecular level, caffeine stimulates the brain, increasing alertness and causing a delay of fatigue and sleep. At high doses caffeine stimulates the motor cortex of the brain and interferes with the sleep-wake cycle, causing side effects such as shakiness, anxiety, and insomnia. People\u2019s sensitivity to the adverse effects of caffeine varies and some people develop side effects at much lower doses. The many effects caffeine has on the brain do not diminish with habitual drinking of caffeinated beverages.\r\n<h3>Tools for Change<\/h3>\r\nConsuming caffeine in the evening and in the middle of the night will help keep you awake to study for an exam, but it will not enhance your performance on the next day\u2019s test if you do not get enough sleep. Drink caffeinated beverages in moderation at any time of the day or evening to increase alertness (if you are not sensitive to caffeine\u2019s adverse effects), but get the recommended amount of sleep.\r\n\r\nIt is important to note that caffeine has some effects on health that are either promoted or masked by the other beneficial chemicals found in coffee and tea. This means that when assessing the benefits and consequences of your caffeine intake, you must take into account how much caffeine in your diet comes from coffee and tea versus how much you obtain from soft drinks.\r\n\r\n[caption id=\"attachment_149\" align=\"alignnone\" width=\"1024\"]<img class=\"size-large wp-image-149\" src=\"https:\/\/pressbooks.bccampus.ca\/sciencehumannutrition\/wp-content\/uploads\/sites\/880\/2019\/12\/image9-1024x682.jpg\" alt=\"Espresso coffee on a table\" width=\"1024\" height=\"682\" \/> Photo by Jeremy Ricketts on unsplash.com \/ CC0[\/caption]\r\n\r\nThere is scientific evidence supporting that higher consumption of caffeine, mostly in the form of coffee, substantially reduces the risk for developing Type 2 diabetes and Parkinson\u2019s disease. There is a lesser amount of evidence suggesting increased coffee consumption lowers the risk of heart attacks in both men and women, and strokes in women. In smaller population studies, decaffeinated coffee sometimes performs as well as caffeinated coffee, bringing up the hypothesis that there are beneficial chemicals in coffee other than caffeine that play larger roles in the health benefits of coffee. A review of fifteen epidemiological studies in The Journal of the American Medical Association proposes that habitual coffee consumption reduces the risk of Type 2 diabetes.[footnote]van Dam R M, Hu FB. Coffee Consumption and Risk of Type 2 Diabetes: A Systematic Review. JAMA. 2005; 294(1), 97\u2013104. http:\/\/jamanetwork.com\/journals\/jama\/article-abstract\/201177. Accessed September 22, 2017.[\/footnote] The risk reduction was 35 percent for those who consumed greater than 6\u20137 cups of coffee per day and was 28 percent for those who consumed 4\u20135 cups daily. These groups were compared with people who consumed less than 2 cups of coffee per day.\r\n\r\nParkinson\u2019s disease is an illness of the central nervous system causing many disorders of movement. Research scientists in Hawai\u2018i found an inverse relationship between caffeine intake and the incidence of Parkinson\u2019s disease. Men who did not consume coffee had a five times more likely chance of Parkinson\u2019s disease than men who consumed more than 3 cups of coffee daily.[footnote]Ross GW, et al. Association of Coffee and Caffeine Intake with the Risk of Parkinson\u2019s Disease. JAMA. 2000; 283(20), 2674\u201379. http:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/192731. Accessed September 22, 2017.[\/footnote]\r\n\r\nIn this study other caffeine sources, such as soft drinks and tea, were also associated with a reduced risk of Parkinson\u2019s disease. A review of several studies, published in the Journal of Alzheimer\u2019s Disease, has reaffirmed that caffeine intake may reduce the risk of Parkinson\u2019s disease in both men and women.[footnote]Costa J, et al. Caffeine Exposure and the Risk of Parkinson\u2019s Disease: A Systematic Review and Meta-Analysis of Observational Studies. J Alzheimers Dis. 2010; 20, S221\u201338. http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20182023. Accessed September 22, 2017.[\/footnote] This review also took into consideration caffeine obtained from dietary sources other than caffeine, though the data on these is not as extensive or as strong as for coffee. There is also some scientific evidence that drinking coffee is linked to a much lower risk for dementia and Alzheimer\u2019s disease.[footnote]Patil H, Lavie CJ, O\u2019Keefe JH . Cuppa Joe: Friend or Foe? Effects of Chronic Coffee Consumption on Cardiovascular and Brain Health. Missouri Medical. 2011; 108(6), 431\u20138. http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22338737. Accessed September 22, 2017. [\/footnote]\r\n<h3>Health Consequences<\/h3>\r\nThe acute adverse health effects of caffeine ingestion are anxiety, shakiness, and sleep deprivation. On a more chronic basis, some scientific reports suggest that higher caffeine intake is linked to negative effects on heart health and increased cardiovascular disease; although at this point most data suggests caffeine does not significantly increase either. A comprehensive review published in the American Journal of Clinical Nutrition reports that caffeine induces a modest increase in blood pressure lasting less than three hours in people with hypertension, but there is no evidence that habitual coffee consumption increases blood pressure long-term or increases the risk for cardiovascular disease.[footnote]Mesas AE, et al. The Effect of Coffee on Blood Pressure and Cardiovascular Disease in Hypertensive Individuals: A Systematic Review and Meta-Analysis. Am J Clin Nutr. 2011; 94(4), 1113\u201326. http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21880846. Accessed September 22, 2017.[\/footnote]\r\n\r\nThere is no good evidence that chronic caffeine exposure increases blood pressure chronically in people without hypertension.\r\n\r\nSome have hypothesized that caffeine elevates calcium excretion and therefore could potentially harm bones. The scientific consensus at this time is that caffeine minimally affects calcium levels and intake is not associated with any increased risk for osteoporosis or the incidence of fractures in most women. Although the effect of caffeine on calcium excretion is small, postmenopausal women with risk factors for osteoporosis may want to make sure their dietary caffeine intake is low or moderate and not excessive.\r\n<h3>The Caffeine Myth<\/h3>\r\nA diuretic refers to any substance that elevates the normal urine output above that of drinking water. Caffeinated beverages are commonly believed to be dehydrating due to their diuretic effect, but results from scientific studies do not support that caffeinated beverages increase urine output more so than water. This does not mean that consuming caffeinated beverages does not affect urine output, but rather that it does not increase urine output more than water does. Thus, caffeinated beverages are considered a source of hydration similar to water.\r\n<h2>Sports Drinks<\/h2>\r\nScientific studies under certain circumstances show that consuming sports drinks (instead of plain water) during high-intensity exercise lasting longer than one hour significantly enhances endurance, and some evidence indicates it additionally enhances performance. There is no consistent evidence that drinking sports drinks instead of plain water enhances endurance or performance in individuals exercising less than one hour and at low to moderate intensities. A well-concocted sports drink contains sugar, water, and sodium in the correct proportions so that hydration is optimized. The sugar is helpful in maintaining blood-glucose levels needed to fuel muscles, the water keeps an athlete hydrated, and the sodium enhances fluid absorption and replaces some of that lost in sweat. The American College of Sports Medicine states that the goal of drinking fluids during exercise is to prevent dehydration, which compromises performance and endurance.\r\n\r\nThe primary source of water loss during intense physical activity is sweat. Perspiration rates are variable and dependent on many factors including body composition, humidity, temperature, and type of exercise. The hydration goal for obtaining optimal endurance and performance is to replace what is lost, not to over-hydrate. A person\u2019s sweating rate can be approximated by measuring weight before and after exercise\u2014the difference in weight will be the amount of water weight you lost.\r\n\r\nThe primary electrolyte lost in sweat is sodium. One liter of sweat can contain between 1,000\u20132,000 milligrams of sodium. Potassium, magnesium, and calcium are also lost, but in much lower amounts. If you are exercising at high intensity for greater than ninety minutes, it is important to replace sodium as well as water. This can be partly accomplished by consuming a sports drink. The highest content of sodium in commercial sports drinks is approximately 450 milligrams per liter and thus will not replace all lost sodium unless a person drinks several liters. This is NOT recommended, as water intoxication not only compromises performance, but may also be deadly. The sodium in sports drinks enhances fluid absorption so that rehydration is more efficiently accomplished. If you are not exercising for more than ninety minutes at a high intensity, dietary intake of sodium and other electrolytes should be sufficient for replacing lost electrolytes.\r\n<h3>Who Needs Sports Drinks?<\/h3>\r\nChildren and adult athletes exercising for more than one hour at high-intensity (tennis, rowing, rugby, soccer, etc.) may benefit endurance-wise and possibly performance-wise from consuming a sports drink rather than water. However, consuming sports drinks provides no benefit over water to endurance, performance, or exercise recovery for those exercising less than an hour. In fact, as with all other sugary drinks containing few to no nutrients, they are only another source of calories. Drinking sports drinks when you are doing no exercise at all is not recommended.\r\n<h3>Sports Drink Alternatives<\/h3>\r\nInstead of a sports drink, you can replenish lost fluids and obtain energy and electrolytes during exercise by drinking plain water and eating a sports bar or snack that contains carbohydrates, protein, and electrolytes. Post-exercise, low-fat milk has been scientifically shown to be just as effective as a sports drink as a rehydration beverage and it is more nutrient-dense, containing carbohydrates, protein, and electrolytes, in addition to other vitamins.\r\n<h3>The Bottom Line<\/h3>\r\nSports drinks consumed in excess by athletes or used by non-athletes simply are another source of added sugars, and thus extra calories, in the diet and provide no performance, exercise recovery or health benefit.","rendered":"<h2>Caffeine<\/h2>\n<p>Caffeine is a chemical called xanthine found in the seeds, leaves, and fruit of many plants, where it acts as a natural pesticide. It is the most widely consumed psychoactive substance and is such an important part of many people\u2019s lives that they might not even think of it as a drug. Up to 90 percent of adults around the world use it on a daily basis. Moderate use of caffeine is \u201cgenerally recognized as safe.\u201d It is considered a legal psychoactive drug and, for the most part, is completely unregulated.<\/p>\n<h3>Typical Doses and Dietary Sources<\/h3>\n<p>What is a \u201cmoderate intake\u201d of caffeine? Caffeine intakes are described in the following manner:<\/p>\n<ul>\n<li>Low\u2013moderate intake. 130\u2013300 milligrams per day<\/li>\n<li>Moderate intake. 200\u2013300 milligrams per day<\/li>\n<li>High intake. 400 or more milligrams per day<\/li>\n<\/ul>\n<p>The bitter taste of caffeine is palatable for many and coffee is the most readily available source of it, accounting for 70 percent of daily caffeine consumption. The second readily available source of caffeine is soft drinks, delivering 16 percent of daily caffeine. (In this case, the bitter caffeine taste is usually masked by a large amount of added sugar.) Tea is the third common source of caffeine, at 12 percent.<\/p>\n<p>Just how much caffeine is there in a cup of coffee? It varies. The caffeine content of an average cup of coffee can range from 102 to 200 milligrams, and the range for tea is 40 to 120 milligrams. Table 4.11 &#8220;Caffeine Content in Various Beverages and Foods&#8221; provides useful information on the levels of caffeine found in common beverages. When estimating your total caffeine consumption remember it\u2019s not only in beverages, but also some foods and medicine.<\/p>\n<p>Table 4.11 Caffeine Content in Various Beverages and Foods<\/p>\n<div>\n<table>\n<tbody>\n<tr>\n<td>Beverage\/Food<\/td>\n<td>Milligrams<\/td>\n<\/tr>\n<tr>\n<td>Starbucks Grande Coffee (16 oz.)<\/td>\n<td>380<\/td>\n<\/tr>\n<tr>\n<td>Plain brewed coffee (8 oz.)<\/td>\n<td>102\u2013200<\/td>\n<\/tr>\n<tr>\n<td>Espresso (1 oz.)<\/td>\n<td>30\u201390<\/td>\n<\/tr>\n<tr>\n<td>Plain, decaffeinated coffee (8 oz.)<\/td>\n<td>3\u201312<\/td>\n<\/tr>\n<tr>\n<td>Tea, brewed (8 oz.)<\/td>\n<td>40\u2013120<\/td>\n<\/tr>\n<tr>\n<td>Green tea (8 oz.)<\/td>\n<td>25\u201340<\/td>\n<\/tr>\n<tr>\n<td>Coca-Cola Classic (12 oz.)<\/td>\n<td>35<\/td>\n<\/tr>\n<tr>\n<td>Dr. Pepper (12 oz.)<\/td>\n<td>44<\/td>\n<\/tr>\n<tr>\n<td>Jolt Cola (12 oz.)<\/td>\n<td>72<\/td>\n<\/tr>\n<tr>\n<td>Mountain Dew (12 oz.)<\/td>\n<td>54<\/td>\n<\/tr>\n<tr>\n<td>Mountain Dew, MDX (12 oz.)<\/td>\n<td>71<\/td>\n<\/tr>\n<tr>\n<td>Pepsi-Cola (12 oz.)<\/td>\n<td>38<\/td>\n<\/tr>\n<tr>\n<td>Red Bull (8.5 oz.)<\/td>\n<td>80<\/td>\n<\/tr>\n<tr>\n<td>Full Throttle (16 oz.)<\/td>\n<td>144<\/td>\n<\/tr>\n<tr>\n<td>Monster Energy (16 oz.)<\/td>\n<td>160<\/td>\n<\/tr>\n<tr>\n<td>Spike Shooter (8.4 oz.)<\/td>\n<td>300<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p>Source: Caffeine.MedicineNet.com. <a href=\"http:\/\/www.medicinenet.com\/caffeine\/article.htm\">http:\/\/www.medicinenet.com\/caffeine\/article.htm<\/a>. Accessed October 2, 2011.<\/p>\n<h3>Health Benefits<\/h3>\n<p>The most renowned effects of caffeine on the body are increased alertness and delay of fatigue and sleep. How does caffeine stimulate the brain? Caffeine is chemically similar to a chemical in our brains (adenosine). Caffeine interacts with adenosine\u2019s specific protein receptor. It blocks the actions of the adenosine, and affects the levels of signaling molecules in the brain, leading to an increase in energy metabolism. At the molecular level, caffeine stimulates the brain, increasing alertness and causing a delay of fatigue and sleep. At high doses caffeine stimulates the motor cortex of the brain and interferes with the sleep-wake cycle, causing side effects such as shakiness, anxiety, and insomnia. People\u2019s sensitivity to the adverse effects of caffeine varies and some people develop side effects at much lower doses. The many effects caffeine has on the brain do not diminish with habitual drinking of caffeinated beverages.<\/p>\n<h3>Tools for Change<\/h3>\n<p>Consuming caffeine in the evening and in the middle of the night will help keep you awake to study for an exam, but it will not enhance your performance on the next day\u2019s test if you do not get enough sleep. Drink caffeinated beverages in moderation at any time of the day or evening to increase alertness (if you are not sensitive to caffeine\u2019s adverse effects), but get the recommended amount of sleep.<\/p>\n<p>It is important to note that caffeine has some effects on health that are either promoted or masked by the other beneficial chemicals found in coffee and tea. This means that when assessing the benefits and consequences of your caffeine intake, you must take into account how much caffeine in your diet comes from coffee and tea versus how much you obtain from soft drinks.<\/p>\n<figure id=\"attachment_149\" aria-describedby=\"caption-attachment-149\" style=\"width: 1024px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-149\" src=\"https:\/\/pressbooks.bccampus.ca\/sciencehumannutrition\/wp-content\/uploads\/sites\/880\/2019\/12\/image9-1024x682.jpg\" alt=\"Espresso coffee on a table\" width=\"1024\" height=\"682\" \/><figcaption id=\"caption-attachment-149\" class=\"wp-caption-text\">Photo by Jeremy Ricketts on unsplash.com \/ CC0<\/figcaption><\/figure>\n<p>There is scientific evidence supporting that higher consumption of caffeine, mostly in the form of coffee, substantially reduces the risk for developing Type 2 diabetes and Parkinson\u2019s disease. There is a lesser amount of evidence suggesting increased coffee consumption lowers the risk of heart attacks in both men and women, and strokes in women. In smaller population studies, decaffeinated coffee sometimes performs as well as caffeinated coffee, bringing up the hypothesis that there are beneficial chemicals in coffee other than caffeine that play larger roles in the health benefits of coffee. A review of fifteen epidemiological studies in The Journal of the American Medical Association proposes that habitual coffee consumption reduces the risk of Type 2 diabetes.<a class=\"footnote\" title=\"van Dam R M, Hu FB. Coffee Consumption and Risk of Type 2 Diabetes: A Systematic Review. JAMA. 2005; 294(1), 97\u2013104. http:\/\/jamanetwork.com\/journals\/jama\/article-abstract\/201177. Accessed September 22, 2017.\" id=\"return-footnote-85-1\" href=\"#footnote-85-1\" aria-label=\"Footnote 1\"><sup class=\"footnote\">[1]<\/sup><\/a> The risk reduction was 35 percent for those who consumed greater than 6\u20137 cups of coffee per day and was 28 percent for those who consumed 4\u20135 cups daily. These groups were compared with people who consumed less than 2 cups of coffee per day.<\/p>\n<p>Parkinson\u2019s disease is an illness of the central nervous system causing many disorders of movement. Research scientists in Hawai\u2018i found an inverse relationship between caffeine intake and the incidence of Parkinson\u2019s disease. Men who did not consume coffee had a five times more likely chance of Parkinson\u2019s disease than men who consumed more than 3 cups of coffee daily.<a class=\"footnote\" title=\"Ross GW, et al. Association of Coffee and Caffeine Intake with the Risk of Parkinson\u2019s Disease. JAMA. 2000; 283(20), 2674\u201379. http:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/192731. Accessed September 22, 2017.\" id=\"return-footnote-85-2\" href=\"#footnote-85-2\" aria-label=\"Footnote 2\"><sup class=\"footnote\">[2]<\/sup><\/a><\/p>\n<p>In this study other caffeine sources, such as soft drinks and tea, were also associated with a reduced risk of Parkinson\u2019s disease. A review of several studies, published in the Journal of Alzheimer\u2019s Disease, has reaffirmed that caffeine intake may reduce the risk of Parkinson\u2019s disease in both men and women.<a class=\"footnote\" title=\"Costa J, et al. Caffeine Exposure and the Risk of Parkinson\u2019s Disease: A Systematic Review and Meta-Analysis of Observational Studies. J Alzheimers Dis. 2010; 20, S221\u201338. http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20182023. Accessed September 22, 2017.\" id=\"return-footnote-85-3\" href=\"#footnote-85-3\" aria-label=\"Footnote 3\"><sup class=\"footnote\">[3]<\/sup><\/a> This review also took into consideration caffeine obtained from dietary sources other than caffeine, though the data on these is not as extensive or as strong as for coffee. There is also some scientific evidence that drinking coffee is linked to a much lower risk for dementia and Alzheimer\u2019s disease.<a class=\"footnote\" title=\"Patil H, Lavie CJ, O\u2019Keefe JH . Cuppa Joe: Friend or Foe? Effects of Chronic Coffee Consumption on Cardiovascular and Brain Health. Missouri Medical. 2011; 108(6), 431\u20138. http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22338737. Accessed September 22, 2017.\" id=\"return-footnote-85-4\" href=\"#footnote-85-4\" aria-label=\"Footnote 4\"><sup class=\"footnote\">[4]<\/sup><\/a><\/p>\n<h3>Health Consequences<\/h3>\n<p>The acute adverse health effects of caffeine ingestion are anxiety, shakiness, and sleep deprivation. On a more chronic basis, some scientific reports suggest that higher caffeine intake is linked to negative effects on heart health and increased cardiovascular disease; although at this point most data suggests caffeine does not significantly increase either. A comprehensive review published in the American Journal of Clinical Nutrition reports that caffeine induces a modest increase in blood pressure lasting less than three hours in people with hypertension, but there is no evidence that habitual coffee consumption increases blood pressure long-term or increases the risk for cardiovascular disease.<a class=\"footnote\" title=\"Mesas AE, et al. The Effect of Coffee on Blood Pressure and Cardiovascular Disease in Hypertensive Individuals: A Systematic Review and Meta-Analysis. Am J Clin Nutr. 2011; 94(4), 1113\u201326. http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21880846. Accessed September 22, 2017.\" id=\"return-footnote-85-5\" href=\"#footnote-85-5\" aria-label=\"Footnote 5\"><sup class=\"footnote\">[5]<\/sup><\/a><\/p>\n<p>There is no good evidence that chronic caffeine exposure increases blood pressure chronically in people without hypertension.<\/p>\n<p>Some have hypothesized that caffeine elevates calcium excretion and therefore could potentially harm bones. The scientific consensus at this time is that caffeine minimally affects calcium levels and intake is not associated with any increased risk for osteoporosis or the incidence of fractures in most women. Although the effect of caffeine on calcium excretion is small, postmenopausal women with risk factors for osteoporosis may want to make sure their dietary caffeine intake is low or moderate and not excessive.<\/p>\n<h3>The Caffeine Myth<\/h3>\n<p>A diuretic refers to any substance that elevates the normal urine output above that of drinking water. Caffeinated beverages are commonly believed to be dehydrating due to their diuretic effect, but results from scientific studies do not support that caffeinated beverages increase urine output more so than water. This does not mean that consuming caffeinated beverages does not affect urine output, but rather that it does not increase urine output more than water does. Thus, caffeinated beverages are considered a source of hydration similar to water.<\/p>\n<h2>Sports Drinks<\/h2>\n<p>Scientific studies under certain circumstances show that consuming sports drinks (instead of plain water) during high-intensity exercise lasting longer than one hour significantly enhances endurance, and some evidence indicates it additionally enhances performance. There is no consistent evidence that drinking sports drinks instead of plain water enhances endurance or performance in individuals exercising less than one hour and at low to moderate intensities. A well-concocted sports drink contains sugar, water, and sodium in the correct proportions so that hydration is optimized. The sugar is helpful in maintaining blood-glucose levels needed to fuel muscles, the water keeps an athlete hydrated, and the sodium enhances fluid absorption and replaces some of that lost in sweat. The American College of Sports Medicine states that the goal of drinking fluids during exercise is to prevent dehydration, which compromises performance and endurance.<\/p>\n<p>The primary source of water loss during intense physical activity is sweat. Perspiration rates are variable and dependent on many factors including body composition, humidity, temperature, and type of exercise. The hydration goal for obtaining optimal endurance and performance is to replace what is lost, not to over-hydrate. A person\u2019s sweating rate can be approximated by measuring weight before and after exercise\u2014the difference in weight will be the amount of water weight you lost.<\/p>\n<p>The primary electrolyte lost in sweat is sodium. One liter of sweat can contain between 1,000\u20132,000 milligrams of sodium. Potassium, magnesium, and calcium are also lost, but in much lower amounts. If you are exercising at high intensity for greater than ninety minutes, it is important to replace sodium as well as water. This can be partly accomplished by consuming a sports drink. The highest content of sodium in commercial sports drinks is approximately 450 milligrams per liter and thus will not replace all lost sodium unless a person drinks several liters. This is NOT recommended, as water intoxication not only compromises performance, but may also be deadly. The sodium in sports drinks enhances fluid absorption so that rehydration is more efficiently accomplished. If you are not exercising for more than ninety minutes at a high intensity, dietary intake of sodium and other electrolytes should be sufficient for replacing lost electrolytes.<\/p>\n<h3>Who Needs Sports Drinks?<\/h3>\n<p>Children and adult athletes exercising for more than one hour at high-intensity (tennis, rowing, rugby, soccer, etc.) may benefit endurance-wise and possibly performance-wise from consuming a sports drink rather than water. However, consuming sports drinks provides no benefit over water to endurance, performance, or exercise recovery for those exercising less than an hour. In fact, as with all other sugary drinks containing few to no nutrients, they are only another source of calories. Drinking sports drinks when you are doing no exercise at all is not recommended.<\/p>\n<h3>Sports Drink Alternatives<\/h3>\n<p>Instead of a sports drink, you can replenish lost fluids and obtain energy and electrolytes during exercise by drinking plain water and eating a sports bar or snack that contains carbohydrates, protein, and electrolytes. Post-exercise, low-fat milk has been scientifically shown to be just as effective as a sports drink as a rehydration beverage and it is more nutrient-dense, containing carbohydrates, protein, and electrolytes, in addition to other vitamins.<\/p>\n<h3>The Bottom Line<\/h3>\n<p>Sports drinks consumed in excess by athletes or used by non-athletes simply are another source of added sugars, and thus extra calories, in the diet and provide no performance, exercise recovery or health benefit.<\/p>\n<hr class=\"before-footnotes clear\" \/><div class=\"footnotes\"><ol><li id=\"footnote-85-1\">van Dam R M, Hu FB. Coffee Consumption and Risk of Type 2 Diabetes: A Systematic Review. JAMA. 2005; 294(1), 97\u2013104. http:\/\/jamanetwork.com\/journals\/jama\/article-abstract\/201177. Accessed September 22, 2017. <a href=\"#return-footnote-85-1\" class=\"return-footnote\" aria-label=\"Return to footnote 1\">&crarr;<\/a><\/li><li id=\"footnote-85-2\">Ross GW, et al. Association of Coffee and Caffeine Intake with the Risk of Parkinson\u2019s Disease. JAMA. 2000; 283(20), 2674\u201379. http:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/192731. Accessed September 22, 2017. <a href=\"#return-footnote-85-2\" class=\"return-footnote\" aria-label=\"Return to footnote 2\">&crarr;<\/a><\/li><li id=\"footnote-85-3\">Costa J, et al. Caffeine Exposure and the Risk of Parkinson\u2019s Disease: A Systematic Review and Meta-Analysis of Observational Studies. J Alzheimers Dis. 2010; 20, S221\u201338. http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20182023. Accessed September 22, 2017. <a href=\"#return-footnote-85-3\" class=\"return-footnote\" aria-label=\"Return to footnote 3\">&crarr;<\/a><\/li><li id=\"footnote-85-4\">Patil H, Lavie CJ, O\u2019Keefe JH . Cuppa Joe: Friend or Foe? Effects of Chronic Coffee Consumption on Cardiovascular and Brain Health. Missouri Medical. 2011; 108(6), 431\u20138. http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22338737. Accessed September 22, 2017.  <a href=\"#return-footnote-85-4\" class=\"return-footnote\" aria-label=\"Return to footnote 4\">&crarr;<\/a><\/li><li id=\"footnote-85-5\">Mesas AE, et al. The Effect of Coffee on Blood Pressure and Cardiovascular Disease in Hypertensive Individuals: A Systematic Review and Meta-Analysis. Am J Clin Nutr. 2011; 94(4), 1113\u201326. http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21880846. Accessed September 22, 2017. <a href=\"#return-footnote-85-5\" class=\"return-footnote\" aria-label=\"Return to footnote 5\">&crarr;<\/a><\/li><\/ol><\/div>","protected":false},"author":71,"menu_order":11,"template":"","meta":{"pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":"cc-by-nc-sa"},"chapter-type":[48],"contributor":[],"license":[56],"class_list":["post-85","chapter","type-chapter","status-publish","hentry","chapter-type-numberless","license-cc-by-nc-sa"],"part":58,"_links":{"self":[{"href":"https:\/\/pressbooks.bccampus.ca\/sciencehumannutrition\/wp-json\/pressbooks\/v2\/chapters\/85","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pressbooks.bccampus.ca\/sciencehumannutrition\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/pressbooks.bccampus.ca\/sciencehumannutrition\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/pressbooks.bccampus.ca\/sciencehumannutrition\/wp-json\/wp\/v2\/users\/71"}],"version-history":[{"count":2,"href":"https:\/\/pressbooks.bccampus.ca\/sciencehumannutrition\/wp-json\/pressbooks\/v2\/chapters\/85\/revisions"}],"predecessor-version":[{"id":1722,"href":"https:\/\/pressbooks.bccampus.ca\/sciencehumannutrition\/wp-json\/pressbooks\/v2\/chapters\/85\/revisions\/1722"}],"part":[{"href":"https:\/\/pressbooks.bccampus.ca\/sciencehumannutrition\/wp-json\/pressbooks\/v2\/parts\/58"}],"metadata":[{"href":"https:\/\/pressbooks.bccampus.ca\/sciencehumannutrition\/wp-json\/pressbooks\/v2\/chapters\/85\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/pressbooks.bccampus.ca\/sciencehumannutrition\/wp-json\/wp\/v2\/media?parent=85"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/pressbooks.bccampus.ca\/sciencehumannutrition\/wp-json\/pressbooks\/v2\/chapter-type?post=85"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/pressbooks.bccampus.ca\/sciencehumannutrition\/wp-json\/wp\/v2\/contributor?post=85"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/pressbooks.bccampus.ca\/sciencehumannutrition\/wp-json\/wp\/v2\/license?post=85"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}