How does caffeine affect kids and teens?
Caffeine is a stimulant, meaning its purpose is to make you feel more alert and energized. The effects of caffeine can last from 4-6 hours, depending on the person and how much they consume.
For adults, up to 400 mg of caffeine is usually safe unless you’re pregnant. Ask your OB/Gyn if that’s the case.
Kids and teens, however, have smaller bodies and their brains are still developing, which makes them more sensitive to caffeine. If they have too many soft drinks, energy drinks, caffeinated tea, coffee or even too much chocolate, it can impact their sleep and mental health. It can also make this age group more likely to have upset stomach, headache, mood swings and even high blood pressure.
How strict do I need to be about my teen’s caffeine intake?
Pediatricians agree that kids and teens don’t need caffeine and that if they can pick healthier beverage options, they should. This is also in line with the American Academy of Pediatrics’ stance on caffeine. But like anything else, everything in moderation.
Yes, your teen can have the occasional cola or iced tea—and be fine. Balance is much more realistic than a strict approach, but there are some general rules:
- Keep it reasonable: 100 mg or below. That’s like drinking one 8-ounce cup of coffee.
- Stop all caffeine consumption by early afternoon to avoid sleep struggles.
- Keep on top of any signs of dependency: does your teen need it to wake up, like adults do? This shouldn’t be the case. If it is, it may be time to see a pediatric sleep medicine team.
Is it ok for my teen to have energy drinks?
Avoid them if you can. Some brands have dangerously high levels of caffeine. Many varieties also have a high sugar content, artificial sweeteners and added taurine, an amino acid that aids in natural energy production in the body. Combined with caffeine, these drinks are a poor choice.
Instead, remind your child that all of their hydration needs can be met with water. You can get creative and add an ounce of juice, fresh fruit, or use plain seltzer.
See this guide for healthy drink recommendations for kids 5-18 years old.
