Energy drinks are more popular than ever with kids and teens looking for an energy boost to get them through their next practice or game. From hidden caffeine sources to alarming health risks, discover why student athletes might want to rethink that next sip. We spoke with a sports dietitian about the true cost of that temporary energy boost.
“One of the greatest misconceptions people have is that energy drinks are harmless. These beverages aren’t sports drinks,” says Dawn Holmes, RD, sports dietitian with OhioHealth. “Don’t be fooled by the packaging or flavors — these drinks are not meant for kids and teens.”
Kids and caffeine don’t mix
The current recommendation from the American Academy of Pediatrics (AAP) is that children under the age of 12 should not consume caffeine and that children ages 12 through 18 consume less than 100 mg of caffeine per day. The average 16-ounce energy drink contains 200 mg of caffeine, with a few brands topping out at roughly 300 mg per serving. By comparison, a 12-ounce medium roast coffee from Starbucks contains roughly 235 mg of caffeine and a 12-ounce can of soda contains about 34 mg.
Adding to the problem is the fact that most energy drinks are classified as dietary supplements by the Food and Drug Administration (FDA) and are not regulated. While caffeine is generally regarded as safe in age-appropriate doses by the FDA, it’s the addition of other ingredients to energy drinks that heightens concern. Many energy drinks contain multiple stimulants and herbal forms of caffeine such taurine, guarana, green tea extract and yerba mate. As an example, a popular energy drink has 200 mg of caffeine listed on the label, but information for other sources of caffeine or stimulants found in the drink are not included.
“The American Academy of Pediatrics is really clear that energy drinks have no place in a child’s or adolescent’s diet,” says Holmes. “It’s really difficult to determine the amount of caffeine these drinks contain, and there are other sources and additives that are not quantified on the labels.”
Energy drinks and young athletes
Increasingly, young athletes use energy drinks as a pre-workout beverage with the belief that it will increase their stamina and attention. When consumed during exercise, energy drinks can increase your QT interval, which is the measurement of how long it takes for your heart to recharge between beats. In addition, when combined with an already high heart rate due to exercise, high doses of caffeine can cause an even higher heart rate, abnormal heart rhythm, high blood pressure and even seizures. For adolescents who have underlying or undiagnosed heart conditions, or for those who take stimulant medications to manage ADHD, these symptoms can be especially concerning.
“It’s important to remember that kids and teens have cardiovascular and nervous systems that are still developing,” says Holmes. “Layering a stimulant, even a seemingly innocent one like caffeine, on top of physical activity is never a good combination. The risks are very real.”
Adolescents and children who consume excessive amounts of caffeine may also experience:
- Headaches
- Insomnia or disrupted sleep
- Anxiety or depression, irritability or increased stress
- Stomach pain, nausea or vomiting
- Weight gain
- Fidgeting and restlessness
Young athletes who use energy drinks before an event are also at risk for dehydration because caffeine can increase urination and many kids drink it in place of water. Holmes stresses that what adolescents really need before a game or practice is water.
“If your kid is outside playing soccer or running in the heat for a couple of hours, then a sports drink with electrolytes is appropriate,” says Holmes. “But for day-to-day practice or general play, water is the best thing to keep them hydrated.”
In addition to the health concerns associated with energy drinks, adolescents and teens who consume them are more likely to engage in additional risky behaviors, such as drinking alcohol, smoking or vaping, unsafe sex, drug use and driving without a seatbelt.
Natural energy boosters
Holmes recommends that parents of young athletes check in to see if their child is using energy drinks on or off the practice field and guide them away from the habit if they do.
In addition to caffeine, energy drinks contain other additives, including high amounts of sugar, which can also be harmful. Adolescents who regularly drink sugary beverages may experience weight gain that puts them at risk for developing Type 2 diabetes. Holmes recommends athletes who need an energy boost eat a snack such as fruit, pretzels or a sandwich on whole grain bread with protein, such as turkey or peanut butter. In addition, she offers a reminder that teenagers need between 8 to 10 house of restorative sleep each night.
“It’s important that we work to understand why kids are using energy drinks and how we can help meet their needs in other, healthier ways,” says Holmes. “Most of the time, what they need is a nap and snack.”
