By:
Mark Corkins, MD, FAAP
A cup of coffee or tea in the morning or an afternoon caffeine pick-me-up is usually fine for most adults. But parents might want to take a closer look at caffeine and other ingredients in the drinks their kids love.
Many popular beverages that kids go to for quick energy have a surprising amount of caffeine. Some drinks have other stimulants, too. These energy-boosting ingredients quickly add up in a smaller body.
Caffeine-related visits to U.S. emergency departments nearly
doubled among middle and high school students between 2017 and 2023. In 2023,
poison control centers recorded a 24% rise in calls about young people with reactions to energy drinks.
Here's what parents and caregivers need to know about caffeine—and how to guide children and teens toward
healthy drinks.
What are the effects of caffeine for kids?
There is no biological need for caffeine. Caffeine is a
stimulant that boosts alertness, energy and brain activity. Coffee and cacao beans, tea leaves, guarana berries and kola nuts are all natural sources of this drug, but it can also be made in the lab and added to foods, drinks and medicines.
A child's growing body and brain are more sensitive to theirr stimulation by caffeine.
Caffeine side effects can include:
Caffeine can stay in the body for more than
8 hours, depending on a person's metabolism. When the caffeine wears off, children may have a headache and feel irritable or tired.
Does caffeine harm my child's growth and development?
Caffeine can get in the way of other nutrients that help kids grow. They may eat less fruit, vegetables, lean protein and healthy grains after filling up on soda, energy drinks, protein bars and other
ultra-processed foods with caffeine.
Caffeine affects kids' sleep. Not getting
enough sleep or not sleeping well or long enough can affect thinking, mood, digestion and ability to avoid getting sick. Sleep loss leads to school struggles and robs kids of the energy they need for activities they enjoy.
Are some kids more sensitive to caffeine than others?
We need more research to fully answer this question, but studies suggest the answer is yes.
Males were
more likely to visit the emergency department for caffeine-related symptoms than females.
Kids with
heart or lung conditions may be extra-sensitive to the stimulation of caffeine, since it speeds up breathing and
heart rate.
Kids who take
stimulant medications for attention deficit/hyperactivity disorder (ADHD) or to treat other conditions may have sleep problems, irritability and mood shifts when they consume caffeine.
Is there an age when caffeine is safer for kids?
The American Academy of Pediatrics says avoiding caffeine is the best choice for all kids. Families should keep food, drinks and medicines with caffeine out of reach.
For most adults, having under
400 mg of caffeine per day is generally not associated with side effects. Talk to your doctor if you are pregnant or breastfeeding. People with some health conditions or who take certain medications may be more sensitive to caffeine.
Caffeine by the numbers
What counts as a "cup" of coffee varies.
Classic coffee mugs hold about 10 ounces. Super-sized coffee drinks are often 16 to 20 ounces and can have up to 490 mg of caffeine (already over the 400 mg level for adults).
Both cold and hot drinks count.
Iced, chilled and frozen coffee drinks also contain caffeine. For example, a 13.7-ounce bottled Starbucks Frappuccino has 110 mg of caffeine and a Dunkin' Iced Coffee has 197 mg of caffeine.
Energy drinks can pack a dangerous punch.
This might be why so many labels carry warnings that the drink is meant for adults only. They come in fruity, candy-like flavors that appeal to kids. Some drinks are sugar-free, but others have a high amount of sugar that can amplify the effects of the drink. Energy drinks with caffeine may also have other ingredients like taurine, guarana, ginseng and L-carnitine.
Energy Drink |
Size |
Caffeine |
Sugar |
Reign Total Energy
| 16 oz | 300 mg | 0 g |
Bang Energy Sour Heads
| 16 oz | 300 mg | 0 g |
Ghost Energy Swedish Fish
| 16 oz | 200 mg | 0 g
|
C4 Popsicle
| 16 oz | 200 mg | 0 g |
Alani Nu Hawaiian Shaved Ice
| 12 oz | 200 mg | 0 g |
Celsius Sparkling Fantasy Vibe
| 12 oz | 200 mg | 0 g |
Rockstar Original
| 16 oz | 160 mg | 63 g |
Monster Green OG
| 16 oz | 160 mg | 54 g |
Nos Original | 16 oz | 160 mg | 27 g |
Red Bull Original
| 8.4 oz | 80 mg | 27 g |
Some sodas are a source of caffeine.
For example (12-oz serving): Pepsi Zero Sugar (38 mg), Diet Coke (46 mg), Mountain Dew (54 mg) and Mountain Zevia (55 mg).
Caffeine can hide out in foods, too.
A 3.5-ounce dark chocolate bar might have anywhere from 50 to 150 mg of caffeine. Ice cream, protein bars, chocolate chips, energy bars and even chewing gum can have hidden caffeine. Nutrition labels do not have to list caffeine content.
Prescription and over-the-counter drugs may have caffeine.
Examples include medicines for migraine headaches, menstrual (period) discomfort, nasal congestion or muscle pain.
How to help kids avoid caffeine
The best way to steer kids away from caffeine is to talk with them about making healthy choices. Here are some tips to share with your child.
Choose water.
It's the best way to stay hydrated and it keeps teeth healthy, too.
Get enough sleep.
Caffeine isn't a substitute for lost sleep. It might offer a quick burst of energy, but only sleep can repair your body and refresh your mind. Find out how many hours your teen needs
here.
Look at the label.
Remind your teen that caffeine is an ingredient in drinks like coffee, iced coffee, soda and energy drinks and food like chocolate, too.
Trust your body.
Talk about the signals our bodies send after consuming caffeine. Jittery, nervous feelings could be a sign of too much caffeine.
What to do if your child overdoses
A caffeine overdose can be dangerous. Get medical help right away if your child had a large amount of caffeine and symptoms such as:
Racing or irregular heartbeat
Fast breathing
Body shakes your child can't control (tremors)
Anxious feelings
Inability to sit still (hyperactivity)
More information
About Dr. Corkins
Mark Corkins, MD, FAAP, is the Division Chief of Pediatric Gastroenterology and Professor of Pediatrics at the University of Tennessee Health Science Center and Le Bonheur Children's, Memphis, Tenn., and the St. Jude Endowed Chair of Excellence in Pediatric Gastroenterology. He is a Fellow of the American Gastroenterological Association, North American Society for Pediatric Gastroenterology, Hepatology and Nutrition, and the American Society for Parenteral and Enteral Nutrition and honorary member of the Academy of Nutrition and Dietetics. Dr. Corkins has served on the American Society of Parenteral and Enteral Nutrition (ASPEN) Board of Directors. He received two awards from ASPEN, the Nutrition Support Physician of the Year (2007) and the Excellence in Nutrition Support Education Award (2018). Dr. Corkins is lead editor of several nutrition textbooks, author of numerous journal articles and a member of the task force that created the new definition for pediatric malnutrition. He is chair of the American Academy of Pediatrics Committee on Nutrition.
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