Teens and Caffeine

Grabbing a matcha, an iced latte from Dunkin’, or even a can of Monster might seem like a normal part of your daily routine. Caffeine is everywhere, from coffee to sodas or teas, and even some protein drinks. This month, we turn to our Ybor Youth Clinic resident Jenny Lee for more information on teens and caffeinated beverages!  

For adults, that morning coffee might be no big deal, but when it comes to teens, the question becomes: how much is too much, and when should you start? Ideally, caffeine should be avoided until the age of 18; however, multiple drinks that we do not immediately associate with caffeine contain it. This includes sodas, teas, protein drinks, and more commonly, coffee and energy drinks. Because of the inevitability that some teens may get caffeine from one of these sources, a good guideline is to make sure they do not get too much. A good benchmark is a maximum of 100 milligrams of caffeine in one day. This is equivalent to about 2 cans of soda per day or 8 ounces of coffee. The amount is important because excess caffeine can cause undesirable side effects. Thus, energy drinks, which contain a high amount of caffeine and are popular among our youth, should be avoided. Check out the following common energy drinks and their caffeine content.  

• Monster Energy: 160 mg per 16 fl oz  

• Red Bull: 80 mg per 8.4 fl oz  

• Bang Energy: 300 mg per 16 fl oz  

• Celsius: 200 mg per 12 fl oz   

That means a single can of Bang or Celsius already doubles or triples the safe daily limit for teens. Moreover, teens are affected by caffeine differently from a regular adult. Teens aren’t just “smaller adults.” Their brains and bodies are still developing, which makes them more sensitive to caffeine’s effects. This is important because high intake of caffeine can cause sleep disruption, changes in mood and mental health, and even negative effects on heart health in teens.   

Additionally, while caffeine can give us the burst of energy and wakefulness we desire, too much can lead to uncomfortable side effects. Below are common side effects of excess caffeine use:  

• fast heart rates or heart palpitations  

• feelings of anxiety  

• difficulty falling asleep  

• tremors.   

Drinking caffeine for a long period of time can also cause our bodies to become resistant to caffeine and require more to create the same effect. Eventually, chronic caffeine drinking and then missing a day of caffeine will lead to withdrawal symptoms, including headaches, tiredness, depressed mood, irritability, mood swings, difficulty concentrating, anxiety, nausea, muscle aches and stiffness, and tremors.   

Additionally, caffeine intake can also have long-term negative effects on teens, such as:  

• School performance: Poor sleep and caffeine crashes can make it harder to concentrate in class or perform well on tests.  

• Sports: While caffeine can sometimes boost performance, too much caffeine may increase the risk of dehydration, cramps, and even injuries.  

• Health risks: For teens with heart conditions, energy drinks can be dangerous as they may exacerbate their existing conditions.  

Although falling into excessive caffeine intake may be common, there are behaviors and alternatives teens can engage in to ensure they are staying healthy and consuming caffeine correctly.  

The vicious cycle of caffeine dependence, side effects, and possible withdrawal symptoms can be avoided by learning the caffeine content of the foods and drinks that we have on a daily basis. This can be easily discovered by looking at the nutrition label at the back of the grocery store items that we get. Look for milligrams of caffeine content. Being aware of the 100 milligram per day limitation and where our sources of caffeine come from can give our teens the autonomy to set healthy goals and limits related to caffeine.  

Additionally, there are some great alternatives to help energize you without the use of caffeine, such as:  

• Drink water—dehydration can make you feel more tired.  

• Eat a protein-rich breakfast (like eggs, yogurt, or nuts) for steady energy.  

• Move your body—a quick walk or stretch can wake you up.  

• Try caffeine-free teas like peppermint, chamomile, or rooibos for a cozy drink without the jitters.  

In conclusion, caffeine may be part of adult life, but for teens, less is definitely better. Sticking to under 100 mg a day—or avoiding it altogether—helps protect sleep, mood, and long-term health. By checking nutrition labels and being mindful of what’s in your drinks, you can make smarter choices and avoid the crash-and-burn cycle of caffeine dependence. After all, true energy comes from healthy sleep, balanced meals, and staying active—not from the bottom of a can. 

For more information related to teen health, make sure to check out our other posts on our Teen Connect Blog where you can find topics related to mental health, sexual health, LGBTQ+ support and overall teen wellness! 

Jenny Lee, MD   

PGY-2 USF Pediatrics   

Ybor Youth Clinic  - You can learn more information about making an appointment here!