When Should Kids Have Caffeine and How Much?
Lindsay Knake
| 3 min read
Key Takeaways
- The American Academy of Pediatrics advises children younger than 12 to avoid caffeine altogether and recommends that anyone under 18 not consume energy drinks.
- Too much caffeine can trigger fast or irregular heartbeat, anxiety, sleep loss and dehydration.
- A 16‑ounce coffee can pack up to 490 mg of caffeine; parents should watch for overdose signs—rapid heartbeat, shaking and hyperactivity—and opt for water as the safest drink.
With the popularity of soda, matcha lattes, iced coffee and energy drinks, about half of kids and teens drink caffeinated beverages. This includes up to 50% of teens who report drinking energy drinks, and about one-third of teens who report drinking coffee regularly.
But caffeine, something most adults have daily, isn’t as benign for kids.
There was a 24% increase in poison center calls regarding young people having reactions to energy drinks in 2023. While still uncommon, the number of caffeine-related visits to the emergency department nearly doubled among middle and high school students from 2017 to 2023 to about 13.6 per 100,000, according to a study.
When should kids have caffeine? Let’s take a look.
How caffeine affects kids
Caffeine is a stimulant found in plants such as coffee, tea and chocolate, but it’s also possible to make it in a lab and add it to food and beverages. Caffeine can even show up in gum. While for most adults, caffeine isn’t harmful if they consume less than 400 milligrams of caffeine a day. But children are more sensitive to the effects of caffeine, according to the American Academy of Pediatrics (AAP).
Side effects of too much caffeine include:
- Fast heartbeat
- Irregular heartbeat
- High blood pressure
- Restlessness or jittery feelings
- Anxiety
- Sleep loss
- Upset stomach
- Dehydration
Caffeine can stay in the body for eight hours and leave kids feeling tired and reduce sleep. Sleep is key for health, and loss of sleep can affect a child or teen’s development, immune system, digestion, mood and academic performance. Both loss of sleep and too much caffeine can lead to increased anxiety, which as many as one third of kids already experience, according to the Cleveland Clinic.
Caffeine can also be addicting, and some people may become dependent on it, per the Cleveland Clinic. Without the dose of caffeine in that situation, you may experience headaches and shakiness.
Drinking sugary, caffeinated beverages and eating caffeine-containing sweets like chocolate can lead to kids eating fewer fruits, vegetables, whole grains and lean protein. Too much sugar is associated with health issues such as high blood sugar levels and Type 2 diabetes.
Kids who have existing heart conditions should take extra caution as caffeine increases heart rate and breathing. For kids who have attention deficit/hyperactivity disorder and take stimulant medications, caffeine can exacerbate sleep issues and mood changes.
When should kids have caffeine?
Kids should avoid caffeine in drinks, foods and medicine, according to the AAP.
The American Academy of Child and Adolescent Psychiatry recommends children younger than 12 should not have any caffeine, and all kids younger than 18 should not have energy drinks.
Since caffeinated drinks and foods are popular, it is good for kids and teens to know how to identify them. A coffee drink of 16 ounces can have up to 490 mg of caffeine, and a chocolate bar can have up to 150 mg of caffeine. Ice cream with chocolate and protein bars may also contain caffeine.
Energy drinks in particular can be the most dangerous for kids, according to the AAP. The high sugar content can worsen the effects of caffeine and contain other stimulants such as guarana. Drinking water is the healthiest choice for kids.
Parents should know the signs of a caffeine overdose in children and seek immediate medical care. Signs include:
- Irregular and/or irregular heartbeat
- Uncontrollable shaking
- Rapid breathing
- Hyperactivity
- Anxiety
Image: Getty Images
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