Are energy drinks safe for kids?

Are energy drinks harmless fun for children, or should parents be worried?

While plenty of market research shows the popularity of energy drinks among adults, especially younger adults, information about children’s and preteens’ consumption of energy drinks is harder to find. However, at least one study suggests that adolescents are drinking significantly more of these controversial beverages.

Here’s what parents need to know.

What’s in an energy drink?

Andrea Bontrager Yoder, registered dietitian, Beacon Medical Group Pediatrics Bristol Street

“Energy drinks tend to be high in caffeine and B-vitamins, and sometimes also in sugar,” explained Andrea Bontrager Yoder, a registered dietitian with Beacon Medical Group Pediatrics Bristol Street.

While excess B-vitamins tend to be safe — the body just filters out the excess through our kidneys — the extra sugar and caffeine are more of a challenge for young bodies.

Andrea notes that some energy drinks contain 54 to 62 grams of added sugar — that’s more than the maximum amount recommended for an entire day.

“Having two of these drinks per day on a regular basis can contribute to imbalanced blood sugar levels and stress on the pancreas for insulin production,” she explained. In addition, she says, the drinks “can leave people feeling less hungry for foods that provide more nutrients.”

When it comes to caffeine, tolerance varies from person to person, and the amount of caffeine in energy drinks varies from product to product. Drinks sold in 16-oz bottles usually have 70–240 mg of caffeine, compared to 40–70 mg of caffeine in a 16-oz. soft drink. Energy “shots” (2 oz.) can have 113–200 mg of caffeine each — at least as much as you’d find in a tall Starbucks coffee.

While most adults can handle the amount of caffeine in one or two of these drinks per day, the American Academy of Pediatrics discourages any caffeine consumption by children and preteens.

What are the effects of drinking energy drinks?

Anyone who indulges in energy drinks can experience side effects, but children and preteens are more likely to feel the effects simply due to their smaller bodies. Pre-elementary children could be even more vulnerable.

According to Andrea, the unpleasant effects of energy drinks tend to be similar to the effects from consuming too much caffeine:

• Insomnia
• Feeling jittery or anxious
• Racing heartbeat
• Nausea or upset stomach
• Headache
• Feelings of unhappiness.

“While caffeine’s stimulating effects can help people feel alert, it doesn’t make anyone need less sleep. It can take four to six hours for your body to break down half of the caffeine you’ve consumed!” said Andrea. In addition, sleep disturbances caused by high consumption of caffeine, or poorly timed consumption of it, can compromise learning in children, as well as their growth and development.

Better ways to meet energy needs

Energy drinks might seem like harmless fun for kids, but they’re unnecessary at best. There are much healthier ways for children and teens to get the energy they need.

Andrea suggests providing water and milk as your child’s primary beverages. After vigorous activity, children and teens need hydration and electrolytes (especially sodium) to replace what’s lost through perspiration, carbohydrates for energy and protein for muscle repair. Examples of healthy snack choices following exercise include:

• Hydration: water, electrolyte-containing sports beverage, fruit, milk
• Electrolytes: electrolyte-containing sports beverage, salty food such as pretzels or crackers
• Carbohydrates: fruit, pretzels or crackers, electrolyte-containing sports beverages that have sugar
• Protein: milk, nut butter or nuts, hard-boiled egg, cheese stick, yogurt

“Some children and teens enjoy chocolate milk as a post-exercise (or vigorous play!) recovery drink,” said Andrea. “It has a great balance of nutrients: protein, carbohydrate (especially from the added sugars from the chocolate), sodium and other electrolytes, and it’s got a high water content, too.”

Energy drinks and teens

Andrea cautions that many older adolescents have been observed mixing energy drinks with alcohol.

“People consuming such mixtures may feel less intoxicated because of caffeine’s stimulant effect masking the alcohol effects. But motor coordination and reaction times can be just as impaired as if the person consumed alcohol alone,” she said.

In addition, this beverage combination has been shown to increase risk-taking behaviors. These may include binge drinking, driving while intoxicated or riding with an intoxicated driver, unwanted or unprotected sex and the use of drugs.

Ultimately, there is no good reason for a child of any age to consume energy drinks, and when you consider the risks, there are many good reasons for your child to avoid these beverages.

Here for you

Need help finding a primary care provider who fits your lifestyle and at a convenient location? Learn more and schedule today.