Should Kids Drink Caffeine?
The short answer: no.
The slightly longer answer: according to the American Academy of Pediatrics, there is no proven safe dose of caffeine for children under the age of 12. From ages 13-18, it is suggested to limit caffeine to 100mg per day. 100 mg is about how much caffeine is in one 8 oz cup of coffee or approximately two 12 oz cans of soda. For reference, it is generally considered safe for adults to have up to 400 mg per day.
Caffeine is not recommended for children because it can affect sleep, increase anxiety, and has unknown impacts on the development of the nervous system and cardiovascular systems. Also, because children are usually smaller than adults, the caffeine has a more dramatic effect and too much can even become dangerous.
Other sources of caffeine that might be common for kids:
Tea - 48mg per 8 oz
Hot chocolate - 10 mg per 12 oz
Chocolate - 10-30 mg per 1.5 oz
Sport drinks - ranges between 20-200 mg per 16 oz
Energy Drinks - ranges between 54-328 mg per 16 oz
As you can see, it is important to read nutrition labels to know how much caffeine is being consumed.
Ultimately, the decision to allow kids to consume caffeine is personal and up to parents, but it is recommended to encourage them to drink caffeine-free beverages to support their development and overall health.
When they do enter into their caffeine-consuming years, I personally would recommend steering them towards natural sources of caffeine, such as coffee, tea or chocolate, rather than energy drinks or sports drinks. I would also recommend starting early with good caffeine habits, such as having food before coffee in the morning. And for females, keeping in mind that during the luteal phase of the hormonal cycle (the two-ish weeks before menstruation), the stress hormone cortisol levels are higher and can increase sensitivity to caffeine.
Last but not least, if your kids (or even you…) feel that they need caffeine to stay awake on a regular basis, it is worth investigating good sleep habits and addressing energy levels from a different perspective. Ideally, caffeine should be a bonus, not a requirement!
Good luck out there!
