Energy drinks have become particularly popular among teenagers. They are associated with energy, sports and better performance, while their taste, packaging and peer influence further contribute to their popularity.
However, behind that feeling of “energy” is mainly caffeine, often combined with sugar and other stimulant ingredients. This is something both teenagers and parents should understand.
Why are teenagers so attracted to them?
School, studying, exams, sports, many hours in front of screens and, often, too little sleep can create the feeling that an energy drink can provide a quick boost.
Caffeine does temporarily increase alertness and reduce sleepiness. However, it does not create real energy and cannot replace sleep, a balanced diet or adequate hydration.
Energy drinks or sports drinks? They are not the same
Many people confuse the two, but energy drinks and sports drinks have different purposes.
Sports drinks are mainly designed to replace fluids and carbohydrates, particularly during prolonged or intense exercise. Energy drinks, on the other hand, usually contain significant amounts of caffeine and may also contain other stimulants such as guarana and taurine.
In simple terms: sports drinks and energy drinks have different purposes and one is not a substitute for the other.
What happens when we drink an energy drink?
Caffeine stimulates the central nervous system. As a result, a teenager may temporarily feel more awake, focused and active. If the product contains sugar, it also provides carbohydrates and calories, but it does not replace a proper meal. Other stimulant ingredients commonly found in energy drinks may also contribute to their stimulating effect.
So, what a teenager experiences as “energy” is mainly stimulation from caffeine, while sugary products also provide added sugars.
Can energy drinks cause problems?
Yes, especially when consumed frequently or in large amounts.
High caffeine intake may be associated with:
- nervousness, anxiety and trembling
- rapid heartbeat or palpitations
- increased blood pressure
- headaches
- difficulty sleeping and insomnia.
Sleep is particularly important during adolescence. This can create a vicious cycle: too little sleep → more tiredness → energy drink → more caffeine → even poorer sleep.
Why do teenagers need to be more careful?
Teenagers are still developing, and the effects of the same amount of caffeine can also vary according to body weight.
The American Academy of Pediatrics recommends that adolescents avoid energy drinks. The CDC also states that adolescents should avoid consuming more than 100 mg of caffeine per day. EFSA has identified 3 mg of caffeine per kilogram of body weight as a level without safety concern, but this does not mean that energy drinks are appropriate for teenagers.
Energy drinks and alcohol
Combining energy drinks with alcohol is another important concern.
Caffeine does not cancel out the effects of alcohol and does not make someone less intoxicated. It may, however, reduce the feeling of tiredness and make someone feel more awake while the effects of alcohol remain.
For teenagers, the issue is even more serious, since alcohol consumption by minors carries significant risks on its own.
Are sugar-free energy drinks better?
Sugar-free energy drinks contain little or no sugar, so they may contain fewer calories and less added sugar.
However, this does not mean that they are safe or appropriate for teenagers. The caffeine and other stimulants remain. A sugar-free energy drink may contain less sugar, but it is still an energy drink.
And why is plain coffee considered a different choice?
For an adult, plain coffee may have a simpler composition than an energy drink: it provides caffeine without necessarily containing large amounts of sugar or a combination of several stimulant ingredients.
However, this does not mean that coffee is the solution for a teenager. Coffee also contains caffeine, so during adolescence the goal should be to avoid excessive caffeine intake overall rather than simply replacing an energy drink with coffee.
What can a teenager choose instead?
In most cases, the simplest choices are also the best:
- water for hydration
- a balanced snack when hungry
- a suitable caffeine-free drink
- enough sleep.
If a teenager constantly feels that they need an energy drink to “get through the day”, it may be worth looking for the real cause of the tiredness: too little sleep, inadequate nutrition or an overly demanding daily schedule.
In my view, the goal is not simply to tell a teenager “don’t drink it”. It is to help them understand what the product actually contains, how it affects the body and why frequent consumption is not a good solution for tiredness. Good information is an important step towards more conscious choices.
