Your teen may rely on caffeinated beverages for energy to finish homework, engage in sports activities or have a part-time job. While small amounts of caffeine are unlikely to harm your teen's health, many teens consume far too much on a daily basis. Caffeine can have a negative effect on your teen's health despite the energy boost it may provide. Learn more about the safe limit for daily caffeine intake, as well as alternative energy sources, and you may be able to help your teen protect her health now and into the future.
Caffeine
Caffeine is a drug that is produced in the leaves and seeds of certain plants. It is considered to be a stimulant for the central nervous system and has the power to increase energy and alertness is small amounts. Caffeine can also be manufactured artificially and is added to a wide variety of beverages and foods. KidsHealth notes that most teens get their caffeine from beverages and may feel the effects for up to six hours after consumption. The experts disagree on the safe upper limit of caffeine, but keeping a teen's intake as low as possible, between 100 mg and 300 mg per day, is the best way to protect his health.
Dangers
The negative side effects of caffeine can cause jitters, restlessness, anxiety, trouble sleeping, headache, high blood pressure and increased heart rate. The severity of these symptoms depends on how much caffeine your teen consumes, as well as her body weight. KidsHealth notes that over time, too much caffeine can lead to bone loss because it causes your teen's body to lose calcium. Foods and beverages with caffeine also act as diuretics, which may cause your teen to lose too much fluid and become dehydrated. Caffeine can also interact with certain medications and supplements your teen may take, so speak with her doctor before allowing her to consume caffeinated foods and beverages.
Sources
Soda and energy drinks are two of the top sources of caffeine for teens. Energy drinks in particular can have as much as 500 mg of caffeine per serving, which is the same amount as in 14 cans of soda, Healthy Children reports. Coffee and iced tea contain smaller amounts of caffeine per serving. Surprising sources of caffeine include chocolate, chocolate milk, over-the-counter pain medications, certain brands of cold medication and certain brands of gum. Read labels to determine if the products your teen consumes contain caffeine and switch to alternate ones to help keep his caffeine intake at a safe level.
Alternatives
If your teen enjoys the taste of soda, tea or coffee, there are versions that do not contain caffeine. Switching to these will allow your teen to have the taste she enjoys, without the caffeine. Limit her intake of any type of soda because it is high in sugar. If your teen drinks caffeinated beverages for energy, try natural alternatives instead. Encourage her to exercise for at least 30 minutes per day and show her how to stretch, which can increase energy. Increase her intake of healthy sources of protein and fiber like nuts and whole grains because they are important sources of energy as well.
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