5 things health providers want teens to know about energy drinks
If you have spent time in a high school, you’ll notice that energy drinks are a part of today’s youth culture. They are found on long nutrition aisles in grocery stores or refrigerated cases at coffee shops and convenient stores. Some schools even offer energy drinks in vending machines or cafe bars.
Marketed as a fast, temporary boost to your mental focus, alertness, and physical energy, they’ve grown in popularity over the last decade. The National Institutes of Health found that teens are one of the largest consumer groups for energy drinks, with almost one-third of teens between 12 and 17 years old drinking them regularly.
While research on the long-term health effects of energy drinks is limited, we do know that caffeine affects everyone differently. Some energy drinks even feature advisory warnings on their can stating that the drink is “not intended for children, pregnant or nursing women, or people sensitive to caffeine.”
The American Academy of Pediatrics recommends that adolescents avoid caffeine. If they do consume caffeine, intake should not exceed 100 mg per day.
At UT Teen Health, we want parents and teens to make informed choices around energy drinks. As such, we consulted with UT Health San Antonio registered dietician Christiane Meireles, R.D., and Dr. Michelle Trinh, D.O. (PGY-2) in Family & Community Medicine to come up with five things to know about energy drinks:
1. Know the ingredients
Caffeine is a major ingredient in energy drink products— with 170 mg of caffeine in a typical 16-oz. drink and about 200 mg in an energy shot. For comparison, a 12-oz. can of soda contains about 40 mg of caffeine, and an 8-oz. cup of coffee contains about 95 mg. Additionally, energy drinks may contain hidden stimulants such as guarana (another source of caffeine sometimes called Brazilian cocoa), which can increase the drink’s total caffeine content. The American Academy of Pediatrics recommends that adolescents avoid consuming more than 100 mg of caffeine per day.
It is also important to pay attention to sugar content, including sugar substitutes. A single 16-oz. container of an energy drink may contain 54 to 62 grams of added sugar; this exceeds the maximum amount of added sugars recommended for an entire day.
2. Sugar free doesn’t mean healthier
One 2021 study found that both standard and sugar-free forms of energy drinks can induce metabolic syndrome (a group of conditions that together raise your risk of coronary heart disease, diabetes, stroke and other serious health problems.)
3. Read the serving size
Dieticians and healthcare providers suggest that you pay attention to the drink’s serving sizes. Many of the energy cans or bottles can have more than 200 mg of caffeine per serving, and some are two to three servings per can, so the amount of caffeine can be quite significant depending on the brand and size of can.
4. Understand how energy drinks can affect your body
UT Health San Antonio Pediatric Cardiologist Elaine Maldonado warns that high caffeine and stimulant intake can cause palpitations, fast heart rates, chest pain, and may worsen undiagnosed heart conditions. Other symptoms associated with excessive caffeine intake may include anxiety, sleep disturbances, digestive issues, dehydration, and elevated blood pressure. If you are having these symptoms for a sustained period, talk to a healthcare provider.
5. Don’t underestimate the power of a routine
Nothing beats a consistent routine when trying to keep up with school and activities. Drinking water, going to bed at a set time, exercising daily, and being engaged in activities that interest you — all help with school performance. At the end of the day, energy drinks and caffeine have no health benefits.
Download and share the “What to Know Before you Reach for Energy Drinks” flyer.
Additional Resources:
Energy Drinks and Heart Risk: What Parents Need to Know
https://uthscsa.edu/medicine/education/cme/energy-drinks-and-heart-risk-what-parents-need-to-know
Energy Drinks, Young Hearts: What Every Parent Should Know
https://pediatricsnowforparents.podbean.com/e/teen-energy-drinks-and-heart-risk-what-parents-need-to-know/
Harvard T.H. Chan School of Public Health, The Nutrition Source
https://nutritionsource.hsph.harvard.edu/caffeine/