For most adults, a morning cup of coffee or an afternoon caffeine boost is usually no problem. But when it comes to kids, parents should take a closer look at the caffeine and other ingredients in their favorite drinks.
Many popular beverages that appeal to kids for a quick burst of energy can contain surprisingly high levels of caffeine—along with other stimulants. In a child’s smaller body, these ingredients can add up quickly.
Between 2017 and 2023, the number of middle and high school students visiting U.S. emergency departments for caffeine-related issues nearly doubled. In 2023 alone, poison control centers reported a 24% increase in calls about young people experiencing adverse reactions to energy drinks.
Here’s what parents and caregivers should know about caffeine, along with tips for helping children and teens choose healthier beverages.
Caffeine Effects
Caffeine isn’t something the body needs. It’s a stimulant that can increase alertness, energy, and brain activity. While it occurs naturally in things like coffee and cacao beans, tea leaves, guarana berries, and kola nuts, caffeine can also be artificially produced and added to foods, drinks, and medications.
Children’s developing bodies and brains are more sensitive to caffeine’s stimulating effects.
Side effects can include:
- Fast or irregular heartbeat
- High blood pressure
- Breathing rapidly
- Anxiety
- Nausea
- Restlessness
- Diarrhea
- Sleep loss
Caffeine can remain in the body for over eight hours, depending on how a person’s body processes it. Once it wears off, kids may feel tired, irritable, or develop a headache.
Can Caffeine Affect Growth & Development?
Caffeine can interfere with the nutrients kids need to grow. When they fill up on soda, energy drinks, protein bars, and other ultra-processed foods that contain caffeine, they may eat less of the healthy foods their bodies need—like fruits, vegetables, whole grains, and lean proteins.
Caffeine also disrupts sleep. Not getting enough quality rest can impact a child’s mood, focus, digestion, immune system, and overall well-being. Poor sleep makes it harder to succeed in school and leaves kids with less energy for the things they love to do.
Can some children be more sensitive to caffeine?
More research is needed for a clear answer, but current studies suggest that the answer is likely yes.
- Boys were more likely than girls to visit the emergency department for caffeine-related symptoms.
- Children with heart or lung conditions may be especially sensitive to caffeine, since it can increase heart rate and breathing.
- Kids who take stimulant medications—such as those used to treat ADHD—may experience sleep disturbances, irritability, or mood swings when they also consume caffeine.
At what age can kids have caffeine?
The American Academy of Pediatrics recommends that children avoid caffeine entirely. Families should store foods, drinks, and medications containing caffeine out of kids’ reach.
For most adults, consuming less than 400 mg of caffeine a day is generally considered safe. However, those who are pregnant, breastfeeding, have certain health conditions, or take specific medications should talk to their doctor, as they may be more sensitive to caffeine.
Caffeine Info
What’s a “cup” of coffee?
A typical coffee mug holds about 10 ounces, but many large coffee shop drinks range from 16 to 20 ounces and can contain up to 490 mg of caffeine—exceeding the recommended daily limit for adults.
Hot and cold drinks count!
Iced, chilled, and frozen coffee drinks also contain caffeine. For instance, a 13.7-ounce bottled Starbucks Frappuccino has 110 mg of caffeine, while a Dunkin’ Iced Coffee contains 197 mg.
The danger of energy drinks.
This could explain why many labels warn that these drinks are intended for adults only. They often come in fruity, candy-like flavors that attract kids. While some are sugar-free, others contain high amounts of sugar, which can increase the drink’s effects. Energy drinks with caffeine may also include ingredients like taurine, guarana, ginseng, and L-carnitine.
Contents of a Sampling of Energy Drinks
| Energy Drink | Size | Caffeine | Sugar |
| Reign Total Energy | 16oz | 300mg | 0g |
| Bang Energy Sour Heads | 16oz | 300mg | 0g |
| Ghost Energy Swedish Fish | 16oz | 200mg | 0g |
| C4 Popsicle | 16oz | 200mg | 0g |
| Alani Nu Hawaiian Shaved Ice | 12oz | 200mg | 0g |
| Celsius Sparkling Fantasy Vibe | 12oz | 200mg | 0g |
| Rockstar Original | 16oz | 160mg | 63g |
| Monster Green OG | 16oz | 160mg | 54g |
| Nos Original | 16oz | 160mg | 27g |
| Red Bull Original | 8.4oz | 80mg | 27g |
Sodas can also have caffeine.
Such as (12-oz serving): Pepsi Zero Sugar (38 mg), Diet Coke (46 mg), Mountain Dew (54 mg) and Mountain Zevia (55 mg).
Caffeine can even be in foods!
A 3.5-ounce dark chocolate bar can contain anywhere from 50 to 150 mg of caffeine. Other foods like ice cream, protein bars, chocolate chips, energy bars, and even chewing gum may also have hidden caffeine. Nutrition labels aren’t always required to list the caffeine content.
Prescription & OTC medicines may have caffeine as well.
Examples include medicines for migraine headaches, menstrual (period) discomfort, nasal congestion or muscle pain.
In this video from the AAP, learn why it is best that children avoid caffiene:
Help your kids avoid caffeine:
The best way to help kids avoid caffeine is by having open conversations about making healthy choices. Here are some tips you can share with your child.
Choose water: Water is the best way to stay hydrated, and it helps keep your kiddos teeth healthy too!
Sleep well: No amount of caffeine can substitute lost sleep. You may get a quick burst of energy from it, but sleep is the only way to truly repair your body and renew your mind. Here is a helpful guide for how much sleep your teen needs.
Read the labels: Remind your child to check their drink labels for caffeine listed as an ingredient in drinks like coffee, iced coffee, soda, tea, and energy drinks (and even foods like chocolate).
Listen to your body: Educate your children on the signals their body sends after consuming caffeine- jitters and nervous feelings could be a sign of too much caffeine.
How to handle an overdose
Overdosing on caffeine can be dangerous. Seek medical attention right away if your child had a lot of caffeine and symptoms like:
- Fast or irregular heartbeat
- Fast breathing
- Tremors (uncontrollable body shakes)
- Anxiety
- Hyperactivity (unable to sit still)
More Information