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That afternoon slump can be challenging for teens juggling school, sports, extracurricular activities, a social life, and maybe even a part-time job. It might be tempting to reach for an energy drink, extra-large coffee, or even a few sugary sodas to power through.

“Caffeine seems like a quick fix, but for teenagers, the line between a helpful boost and "too much" can be surprisingly thin and can lead to serious health consequences,” shares Catholic Health Pediatrician Dr. Nancy Uythoven.

 

How Caffeine Affects the Body

Caffeine is a stimulant, temporarily speeding up activity in your brain and nervous system. For teens, this can translate to:

  • Increased alertness: Feeling more awake and focused when studying or trying to stay awake in class.
  • Improved physical performance: A temporary boost in energy for sports or workouts.
  • Mood improvement: A short-lived feeling of euphoria or well-being.
Common Sources of Caffeine for Teens

With an oversaturation of energy drinks on the market and peer pressure from teammates or friends, it’s more common than ever for your teen to consume caffeine at higher rates than they should during their formative years. Coffee, sodas, energy and sports drinks are the most common sources of caffeine intake for teens:

  • Energy drinks: marketed for their ability to enhance mental alertness and physical performance.
  • Sports drinks: formulated primarily to hydrate and replenish electrolytes (like sodium and potassium) lost during prolonged or intense physical activity. These typically have less caffeine than energy drinks.
Caffeine and Added Ingredients

Energy drinks commonly contain a combination of ingredients designed to provide a perceived boost in energy. In addition to caffeine, sugar, and artificial sweeteners, these ingredients can be harmful:

  • Taurine: An amino acid naturally found in the body, often claimed to have various benefits, although scientific evidence supporting these claims in the context of energy drinks is often limited.
  • Guarana: A plant extract containing a high concentration of caffeine, further contributing to the overall caffeine content.   
  • B vitamins: While essential nutrients, their presence in energy drinks is often more for marketing purposes than a significant contributor to energy levels in individuals who are not deficient.
  • Herbal extracts: Ingredients like ginseng, yerba mate, and others may be included with claims of boosting energy or focus, though their effectiveness and safety in energy drink formulations can vary.

Unlike adults, teenagers' bodies and brains are still maturing, making them more susceptible to the adverse effects of caffeine. Even adults tend to overdo their caffeine consumption — and your teen may be unaware of how much caffeine they're ingesting.

 

The Downside of Caffeine Overconsumption

Exceeding recommended caffeine limits can lead to a range of unpleasant and potentially harmful side effects for teens:

  • Sleep disturbances: Caffeine can interfere with sleep patterns, making falling and staying asleep harder. This is crucial for teenagers' healthy development, learning, and mood regulation.
  • Anxiety and jitters: Caffeine can exacerbate feelings of anxiety, nervousness, and restlessness. It can even trigger panic attacks.
  • Increased heart rate and blood pressure: High doses of caffeine can temporarily elevate heart rate and blood pressure, which can be concerning for some teens, especially those with underlying heart conditions.
  • Digestive issues: Caffeine can irritate the stomach lining, leading to stomach aches, nausea, and even diarrhea.
  • Dehydration: Caffeine is a diuretic, which can increase urine production and lead to dehydration if fluids aren't replenished.
  • Headaches and dizziness: Ironically, while caffeine can sometimes relieve headaches, excessive intake can cause them, along with dizziness.
  • Dependence and withdrawal: Regular caffeine consumption can lead to dependence, meaning withdrawal symptoms like headaches, fatigue, irritability, and difficulty concentrating if you suddenly stop.
  • Bone health: Some studies suggest that high caffeine intake might interfere with calcium absorption, which is crucial for developing strong bones during adolescence.
  • Hidden sugars and additives: Many caffeinated beverages, like energy drinks and sodas, are loaded with sugar and artificial ingredients. These can contribute to weight gain, the risk for type 2 diabetes, tooth decay, and other health problems.

In severe cases, caffeine overdose could lead to seizures or cardiac arrest. While a small amount of caffeine might seem harmless, teenagers must be aware of the potential downsides of overconsumption. By understanding the risks and making mindful choices, teens can protect their developing bodies and brains and find healthier ways to manage their energy levels. 

 

Caffeine Recommendations for Teens

Major health organizations like the American Academy of Pediatrics (AAP) do not currently recommend a specific daily limit for caffeine consumption for adolescents. Experts generally advise against caffeine consumption for children and recommend limiting it significantly for adolescents.

While a definitive number is elusive, many experts suggest that for teenagers aged 12-18, no more than 100 milligrams (mg) of caffeine per day is a reasonable upper limit. This is roughly equivalent to:

  • One small (8-ounce) cup of coffee.
  • One can (12 ounces) of caffeinated soda.
  • About half of a typical energy drink.

It’s important to note that not all energy drinks are made equal. Some brands, and even flavors within a brand, can contain a much higher level of caffeine than other counterparts on the market.

For instance, a 16-ounce energy drink can contain anywhere from 150 to 300+ milligrams of caffeine, while an 8-ounce cup of coffee averages around 80-100 milligrams. This makes reading each nutrition label important.

Use these tips to help monitor your child’s caffeine intake:

  • Pay attention to how much caffeine they consume throughout the day and from all sources.
  • Check the caffeine content of beverages and snacks.
  • Aim for 8-10 hours of quality sleep each night. A good night's rest is the best energy booster for growing bodies.
  • Eat balanced meals and snacks throughout the day to maintain energy levels.
  • Water is essential for energy and overall health — and energy drinks are not an approved hydration source. Make sure your teen is drinking throughout their school day.

You should have open conversations with your teens about the risks of excessive caffeine and help them make informed choices. If you have concerns about your teen’s caffeine intake or believe they are experiencing negative side effects, talk to your teenager’s doctor.

 

Beware the Hidden Caffeine

While you work to limit how much caffeine your teen takes in daily, it’s important to remember that caffeine isn't just in coffee and energy drinks. It can also be found in:

  • Tea: Black and green teas contain caffeine, though generally less than coffee.
  • Chocolate: Especially dark chocolate.
  • Some over-the-counter medications: Like certain pain relievers and cold remedies.
  • Certain snacks and beverages: Always check the nutrition labels.
Find Care at Catholic Health

Find a Catholic Health doctor near you. Or call 866-MY-LI-DOC (866-695-4362).

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