Today’s teenagers are constantly pulled in several directions, with more and more opportunities being presented to them for learning and growth. However, at what point should we stop to evaluate how much is too much when they need energy drinks to keep their energy levels up. Part of that is marketing and flavor profiles, but what harm is being caused?

With brightly colored cans and bold marketing aimed at teens, energy drinks may seem harmless, but an expert from K-State Extension says their caffeine content tells a different story. Extreme caution should be taken with excess energy drink consumption. Energy drinks continue to rise in popularity among teens and young adults, despite containing high levels of caffeine, added sugars and other stimulants. Parents and young consumers should be cautious about relying on these beverages for energy or alertness.

Children 12 and under should not be consuming any caffeine. Their developing bodies are more sensitive to stimulants. For adolescents, kids ages 12 to 18 should limit caffeine intake to 100 milligrams per day. Which roughly equates to one small cup of coffee.

In regards to adults, a healthy adult can safely consume up to 400 milligrams of caffeine per day. The concern is that energy drinks often exceed these amounts quickly. Many contain anywhere from 150 to 300 milligrams of caffeine per can, not including added stimulants such as guarana or taurine, which can further amplify the effects,

There are often misconceptions about caffeine sources. One being the consumption of chocolate. However, chocolate only contains about 5 to 10 milligrams of caffeine, which is not a concern. The far greater issue is high-caffeine beverages marketed with bright packaging and promises of performance or alertness.

Instead of relying on energy drinks, better alternatives for boosting focus and managing fatigue include: drinking water, eating balanced meals, taking movement breaks and getting enough sleep. These healthy options promote long-term energy rather than a brief spike followed by a crash. For more helpful tips, feel free to reach out to the Cottonwood Extension District Family and Community Wellness Agents, Michelle Beran or Monique Koerner.

Information comes from K-State Extension nutrition specialist, Chelsea King.

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