Does your teen grab an energy drink or coffee before exams, sports or school? While caffeine can offer a quick boost, too much can impact sleep, concentration, mood, and health.
Energy drinks are packed with caffeine, sugar, stimulants and other harmful chemicals, which may give a temporary buzz but can also cause serious health issues for teenagers.
How Much is Safe?
• Teens (12-18 years) should have no more than 100mg of caffeine per day (about one small coffee).
• Many energy drinks far exceed this limit, with large cans containing 160-300mg!
• Don't forget caffeine can also be found in chocolate, cola drinks and supplements which will all add to their daily total.
In small doses caffeine can make you feel refreshed and focused.
What too much caffeine can do to the body:
Heart problems – increased heart rate and blood pressure can lead to palpitations and dizziness.
Bone development – caffeine can reduce calcium absorption in the bone and can disrupt bone development – adolescence is a critical period for bone strengthening.
Poor sleep – drinking them in the afternoon or evening can cause insomnia, leading to tiredness the next day (and then repeat).
Anxiety & mood swings – too much caffeine can lead to nervousness, irritability, and panic attacks.
Increased sugar intake & sugar crashes – most energy drinks are loaded with sugar, which could lead to energy crashes, and a higher risk of diabetes.
How they can affect behaviour & school performance:
Lack of focus – while energy drinks might give a quick energy boost, overuse can lead to poor concentration and memory issues.
Aggression & hyperactivity – high caffeine levels can make teens more agitated, restless, and aggressive.
Disrupted sleep = lower grades – poor sleep and difficulty concentrating could lead to lower academic performance and more missed school days.
What Can Parents Do?
✅ Know what they're drinking – check in with your child and check labels for caffeine and sugar content.
✅ Talk about the risks – many energy drinks contain hidden sugars and harmful chemicals.
✅ Promote & offer healthy alternatives – encourage water, milk, smoothies and herbal teas instead of caffeinated drinks.
✅ Set limits – avoid caffeine in the afternoon or evening to prevent sleep problems.
✅ Watch for signs of over-consumption – if your teen is jittery, anxious, or struggling to sleep, caffeine might be the culprit.
Encourage balance and moderation - if your teen relies on caffeine daily, it may be time to cut back.