Caffeine and Teens: What Parents Need to Know

From morning coffee to afternoon energy drinks, caffeine has become a regular part of many teens' lives. While moderate caffeine may be relatively safe for some adolescents, there are real risks—especially from high-dose energy drinks.

This guide covers what parents need to know about teens and caffeine.

What You Need to Know AAP

Caffeine in teen life:

• About 73% of children consume caffeine daily
• Use increases significantly during teenage years
• Sources include coffee, energy drinks, soda, tea, chocolate
• Caffeine is the most commonly used stimulant drug

AAP recommendations:

• Adolescents should limit caffeine to 100mg per day maximum
• Energy drinks should be avoided entirely by children and teens
• Caffeine is not appropriate for children under 12 AAP

100mg is equivalent to:

• One 8-oz cup of coffee
• Two 12-oz cans of soda
• One small specialty coffee drink (which often have more)

Why teens are drawn to caffeine:

• Academic pressure and lack of sleep
• Energy boost for activities
• Social/cultural normalcy
• Taste of specialty drinks
• Marketing targeted at youth

Common Caffeine Sources

Coffee:

• Brewed coffee (8 oz): 80-100mg
• Espresso (1 shot): 63mg
• Specialty drinks (16 oz): 150-400mg
• Cold brew: often higher caffeine

Energy drinks:

• Regular energy drink (16 oz): 150-200mg
• Large energy drinks: 200-300mg
• Energy shots: 200-300mg in tiny volume
• Some brands even higher AAP

Soda:

• Regular cola (12 oz): 30-40mg
• Diet cola (12 oz): 45-50mg
• Mountain Dew (12 oz): 55mg

Tea:

• Black tea (8 oz): 40-70mg
• Green tea (8 oz): 25-45mg
• Iced tea: varies widely

Other sources:

• Chocolate: small amounts
• Coffee ice cream
• Caffeine pills
• Pre-workout supplements
• Some pain relievers

Risks of Caffeine for Teens

Immediate effects of excess:

• Anxiety and nervousness
• Sleep disruption
• Rapid heartbeat
• Increased blood pressure
• Headaches
• Digestive issues
• Jitters and tremors

Serious risks (especially energy drinks):

• Cardiac arrhythmias
• Seizures (in high doses)
• Caffeine toxicity
• Dangerous interactions with substances
• Emergency room visits have increased AAP

Long-term concerns:

• Sleep deprivation (cycle of caffeine dependence)
• Bone health effects (caffeine affects calcium)
• Anxiety disorders
• Development of dependence
• Substituting for healthy sleep habits

Energy drinks are particularly risky:

• Very high caffeine concentration
• Additional stimulants (guarana, taurine)
• Marketed aggressively to teens
• Associated with emergency room visits
• AAP recommends avoiding entirely for teens AAP

Caffeine and Sleep

The vicious cycle:

• Teens are chronically sleep-deprived
• They use caffeine to compensate
• Caffeine disrupts sleep further
• More caffeine needed the next day
• Sleep deprivation worsens

What happens:

• Caffeine blocks sleepiness signals
• Effects last 4-6 hours (longer for some)
• Even afternoon caffeine affects sleep quality
• Poor sleep affects mood, learning, health

Breaking the cycle:

• Gradually reduce caffeine
• Set caffeine cutoff time (no caffeine after 2pm)
• Address underlying sleep issues
• Prioritize sleep as a family

Talking to Your Teen About Caffeine

Have the conversation:

• Discuss why they're using caffeine
• Address underlying issues (sleep, stress)
• Share facts without lecturing
• Set reasonable expectations together

Understand their perspective:

• They're tired (sleep-deprived)
• Everyone else is doing it
• They may not know the risks
• They might not realize amounts

Helpful approaches:

• "I've noticed you've been drinking a lot of energy drinks. What's going on?"
• "Let's figure out what's making you so tired"
• "Energy drinks actually have some real risks—can we talk about it?"
• "What if we tried some other ways to boost your energy?"

Practical Strategies

Limit access:

• Don't buy energy drinks for home
• Discuss school purchasing
• Provide alternatives (water, fruit, healthy snacks)
• Model moderate caffeine use yourself

Address root causes:

• Is sleep adequate? (teens need 8-10 hours)
• Is schedule manageable?
• Are stress and anxiety addressed?
• Is nutrition supporting energy?

Gradual reduction if needed:

• Cold turkey causes withdrawal headaches
• Reduce slowly over 1-2 weeks
• Substitute with lower-caffeine options
• Increase sleep simultaneously

Alternative energy boosters:

• Adequate sleep (most important!)
• Regular physical activity
• Healthy breakfast
• Protein-rich snacks
• Water (dehydration causes fatigue)
• Short rest breaks

When to Be Concerned

Watch for:

• High caffeine intake (over 100mg daily regularly)
• Energy drink use
• Caffeine plus other substances
• Sleep problems
• Anxiety symptoms
• Physical symptoms (racing heart, headaches)

Get help if:

• Caffeine toxicity symptoms
• Cardiac symptoms
• Severe anxiety
• Unable to function without caffeine
• Using caffeine to mask other issues

What Other Parents Ask

Q: Is coffee okay for my teen?
A: Small amounts of coffee (one 8-oz cup or less) are generally considered low-risk for older teens. However, it shouldn't become a substitute for adequate sleep. Watch for sleep disruption, anxiety, or increasing consumption. AAP

Q: Are energy drinks really that bad?
A: Yes. Energy drinks contain high concentrations of caffeine plus other stimulants, and are associated with emergency room visits in young people. The AAP recommends avoiding energy drinks entirely for teens. AAP

Q: My teen says everyone drinks energy drinks. What do I say?
A: Acknowledge that energy drinks are common while explaining that common doesn't mean safe. Share real risks (cardiac events, ER visits). Discuss why they feel they need them and address underlying issues.

Q: How do I get my teen to cut back on caffeine?
A: Address the underlying issue (usually sleep deprivation). Reduce gradually to avoid withdrawal. Provide alternatives. Don't keep energy drinks in the house. Model moderate caffeine use yourself. Make sleep a family priority.

Q: Can caffeine affect my teen's grades?
A: Ironically, yes—negatively. While teens use caffeine to study, it disrupts sleep, and sleep deprivation impairs learning and memory far more than any benefit from caffeine alertness. Better sleep leads to better grades.

The Bottom Line

Teens should limit caffeine to 100mg daily maximum and avoid energy drinks entirely. Caffeine often masks sleep deprivation—address the root cause rather than the symptom. Talk to your teen about caffeine risks, especially energy drinks. Model moderate use yourself and make sleep a family priority. AAP

Key points:

• 100mg daily max for teens
• Energy drinks are not safe for teens
• Caffeine isn't a substitute for sleep
• Address underlying sleep deprivation
• Talk about risks honestly
• Model moderate use

Clara is here to help you navigate caffeine with your teen.