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Energy Drinks and Teens: Health Risks We Shouldn't Ignore
Health
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Energy drinks have become a normal part of many teens' daily routines. Whether it's before school, sports practice, or a late-night study session, more and more young people are reaching for a quick boost of energy. But while these drinks promise focus and performance, they can have real effects on a child's growing brain and body.
As kids head back to school and busy schedules return, it's a great time for parents to take a closer look at what's actually inside these popular drinks, and why they shouldn't become an everyday habit.
According to Johns Hopkins Medicine, studies have found that almost one-third of teens ages 12 to 17 drink energy drinks regularly. So, what's driving the trend? There are several reasons why young people may find these drinks appealing, from promises of increased energy and focus to flashy marketing with colorful cans and fun flavors.
Let's take a look at what's inside energy drinks, why they're so appealing to young people, the risks they can pose, and healthier ways to help kids stay energized.
What are they?
Energy drinks are beverages that usually contain high levels of caffeine, added sugars and legal stimulants used to increase alertness and energy. (CDC, 2024)
The primary active ingredient in most energy drinks is caffeine, a powerful stimulant that affects the nervous system. When consumed in high amounts and quickly, caffeine can lead to side effects such as heart palpitations, increased blood pressure, and nervousness/anxiety.
Another common ingredient is guarana, a plant that naturally contains caffeine. When combined with added caffeine, guarana can amplify these effects. Because guarana’s caffeine is released more gradually, it may result in longer-lasting periods of stimulation.
Many energy drinks also contain L-carnitine a substance naturally found in the body that helps turn fat into energy. While small amounts are typically considered safe, excessive amounts can lead to gastrointestinal distress and have been associated with seizures in some individuals.
On top of these primary ingredients, the sugar content is another major concern. Many brands contain between 30 to 70 grams of added sugar per serving, often as sucralose or high fructose corn syrup. To put that into perspective, the American Heart Association recommends kids limit added sugar to less than 25 grams (6 teaspoons) per day.
What are the possible effects?
Too much added sugar can cause a variety of health concerns such as energy crashes, obesity, tooth decay, and other health problems. While the occasional sugary drink may not seem like a big deal, many energy drinks contain more added sugar in a single can than a child (or adult) should consume in an entire day. According to Johns Hopkins Medicine, U.S. children and adolescents report consuming 17% of their calories from added sugars, nearly half of which are from more sugary drinks. If your child chooses to drink energy drinks, it’s important to pay attention to both the amount of sugar and how often they are consuming them.
Because children’s brains and bodies are still developing, they are more sensitive to the effects of caffeine than adults might be. They also tend to have less impulse control and smaller body sizes, which can make them more susceptible to the effects and risks of caffeine consumption. Too much caffeine can make it difficult for children and teens to sleep and may contribute to behavioral or mental health issues such as increased anxiety, stress, irritability, and depression. Energy drinks can produce these effects while also adding the negative effects from the high amounts of sugar.
Other possible side effects of energy drinks include sleep problems, feeling jittery or restless, stomach issues such as diarrhea, dehydration, increased heart rate, high blood pressure, rapid breathing, panic attacks, agitation, and abnormal heart beats. In some cases, excessive consumption can lead to seizures.
The bottom line. Energy drinks may provide a temporary boost in energy, but the caffeine and other ingredients they contain can have effects long after the drink is consumed. Because teens are still growing and developing, they may feel the effects of the drink more strongly and be at greater risk of negative side effects. Despite marketing claims, energy drinks don’t truly offer many real health benefits. In fact, the American Academy of Pediatrics (AAP) has stated that energy drinks are not recommended for children and adolescents, due to the high levels of caffeine these drinks contain.
What’s the appeal?
Energy drink companies often use marketing designed to appeal to young people. Bright, colorful cans, bold designs, and fun flavors like blue raspberry, watermelon, and cotton candy can make these drinks look more like a fun treat rather than a highly caffeinated beverage. Some brands have even partnered with popular candy companies to create flavors inspired by candies, making them even more appealing to young consumers. Limited edition or seasonal flavors also create excitement and encourage teens to try them before they’re gone. The flashy packaging and fun flavors can make energy drinks seem trendy, fun, and harmless, while drawing attention away from the large amounts of caffeine and other stimulants they contain.
Many energy drink brands also partner with athletes, influencers, and other celebrities who are popular with teens. They sponsor extreme sports, gaming events, concerts, and other activities that many young people enjoy. Their advertisements often connect energy drinks with excitement, confidence, better focus, athletic performance, and success. These marketing messages can make teens believe that energy drinks will help them perform better in sports, stay awake to study, or keep up with their busy schedules. Over time, this type of marketing can make energy drinks seem like a normal or even necessary part of an active lifestyle.
Parents can help by talking with their children about how advertising is designed to influence our choices. Help your child recognize when companies are using fun colors, flavors, influencers, etc. to encourage people to buy a product. Teaching kids to think critically about marketing can help them make healthier decisions and recognize that energy and performance come from healthy habits, not a drink.
What are alternatives?
When it comes to staying energized, healthy habits such as getting enough sleep, eating nutritious foods, staying hydrated, and being physically active are much safer and more effective choices. While energy drinks may provide a temporary boost, they cannot replace the long-term benefits of these habits.
Building a healthy lifestyle now can help set your child up for success in school, work, sports, and everyday life. Small, consistent choices made each day help build a strong foundation for lifelong health. Instead of relying on a drink for quick energy, encourage your child to develop routines that fuel their body and mind naturally. Healthy habits don’t just provide more energy, they help you think more clearly, perform at your best, and build resilience for the challenges we face every day.
Parent Tip: There are many healthier drink recipes you can make at home that will nourish you and your child more naturally. Try making this refreshing drink recipe below as a healthier alternative after sports or spending time outside in the heat. While it won’t provide the stimulant effects of an energy drink, it can help support overall hydration and replenish natural electrolytes our body needs to function at its best.
In conclusion, energy drinks are not recommended for children and teens. Their growing bodies are more sensitive to caffeine and other stimulants, which can increase the risk of negative health effects. Instead of relying on energy drinks, encourage your child to build a strong foundation of healthy habits. Getting enough sleep, eating nutritious foods, staying hydrated, and being physically active are the best ways to support lasting energy, focus, and overall health.
The habits they develop today can have a lasting impact on their future. By teaching healthy choices, and modeling them ourselves, we help build a foundation for lifelong success. Small, consistent habits can make a big difference, helping our children learn to thrive and equipping them for years to come. And when we prioritize these habits in our own lives, we benefit too. Taking care of ourselves helps us feel our best so we can be fully present and become the parents our children need us to be!
Homemade Electrolyte Drink
Ingredients
- 1 cup coconut water
- Juice of ½ lime or lemon
- A pinch of sea salt
- Ice
Optional:
- 1–2 teaspoons honey or maple syrup (for a touch of sweetness or after prolonged exercise)
- A splash of 100% organic fruit juice, such as orange, pineapple, cherry, or cranberry, for extra flavor
- Fresh mint leaves for extra flavor
Directions
- Combine the coconut water, lime or lemon juice, and sea salt in a glass or shaker bottle.
- Add any optional ingredients, if desired.
- Stir or shake until the salt dissolves.
- Pour over ice and enjoy!
American Academy of Child & Adolescent Psychiatry. Caffeine and Children.
American Academy of Pediatrics. Children Should Avoid Drinks with Sugar and Caffeine.
American Beverage Association. Energy Drink Ingredients.
https://www.americanbeverage.org/energy/get-the-facts/know-your-ingredients/
Biology Insights. What Ingredients Are Bad in Energy Drinks?
https://biologyinsights.com/what-ingredients-are-bad-in-energy-drinks/
CDC. The Buzz on Energy Drinks.
https://www.cdc.gov/school-nutrition/energy-drinks/index.html
Johns Hopkins Medicine. Energy Drinks and Kids: What You Need to Know.
https://www.hopkinsmedicine.org/health/wellness-and-prevention/energy-drinks-and-kids
Journal of Health & Biomedical Law. Caffeine and Consequences: How Energy Drink Companies Market to Adolescents and the Negative Impact This Business Has on Cardiovascular Health.
National Center for Complementary and Integrative Health. Energy Drinks.
https://www.nccih.nih.gov/health/energy-drinks
PubMed. Factors Influencing Energy Drink Consumption in Participants and Viewers of Extreme Sports.
https://pubmed.ncbi.nlm.nih.gov/33083056/
PubMed. Patterns of Energy Drink Advertising Over US Television Networks.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4356017
The Nutrition Source. Healthy Kids ‘Sweet Enough’ Without Added Sugars.
https://nutritionsource.hsph.harvard.edu/2016/08/23/aha-added-sugar-limits-children/
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