Should adolescents consume energy drinks?

By Lee Ehrmann, registered dietitian resident at Rady Children’s Health Orange County (formerly known as CHOC)

In recent years, energy drinks have become a go-to beverage for many adolescents seeking a quick boost in energy, concentration, or athletic performance. Marketed with flashy packaging and promises of enhanced alertness, these drinks often find their way into school bags of teens and the school-aged youth.

However, behind the colorful branding lies a serious concern with high levels of caffeine and sugar these drinks contain that can pose significant health risks, especially for adolescents whose bodies and brains are still developing. This blog post closely examines the nutritional content of five of the most popular energy drinks on the market today to explain why teens should reconsider consuming them.

Health risks of energy drinks for adolescents

Caffeine overload

Caffeine is a central nervous system stimulant. In moderate doses, it can improve focus and temporarily ward off fatigue. But energy drinks often contain far more caffeine than is safe for adolescents. The American Academy of Pediatrics recommends that those under 18 consume no more than 100 mg of caffeine per day, yet many energy drinks far exceed this amount in a single serving some as much as 300 mg in a single drink. Excessive caffeine intake can lead to increased heart rate and blood pressure, insomnia and sleep disturbances, anxiety and restlessness, headaches and dizziness and risk of caffeine dependency. More alarming is the link between high caffeine consumption and heart rhythm disturbances, which can be especially dangerous for adolescents with underlying health conditions, many of which may go undiagnosed until a serious event occurs.

Sugar spike

Alongside caffeine, energy drinks are also loaded with sugar, often in amounts that exceed soft drinks. The American Heart Association recommends that children and teens consume no more than 25 grams of added sugar per day. A single energy drink can easily contain double that amount. Excessive sugar intake can lead to increased risk of obesity, tooth decay, systemic inflammation, energy crashes and long-term cardiovascular risks. Combining caffeine and sugar creates an even more potent mix that can lead to a brief energy surge, but followed by a sharp crash which can leave teens feeling more fatigued than before.

Comparing top five common energy drinks

Let’s take a look at the nutrition content of five popular energy drinks, focusing specifically on the caffeine and sugar content per standard serving. Keeping in mind that even sugar-free energy drinks aren’t necessarily safer given that artificial sweeteners may encourage sugar cravings or have long-term health effects not yet fully understood, particularly in young people.

Why adolescents are especially vulnerable

Teenagers are still undergoing critical physical and mental development. Their sleep needs are greater, and their brains are more sensitive to stimuli like caffeine. Add the academic pressures, extracurricular demands, and social stresses common in adolescence, and it’s easy to see why many turn to energy drinks for a “quick fix”.

Unfortunately, the reliance on energy drinks can backfire, leading to sleep deprivation which in turn worsens academic performance and emotional regulation, increased anxiety and irritability affecting social relationships, mood swings and dependence as the body builds tolerance and requires more caffeine for the same effect and poor dietary habits when sugary drinks replace healthier snacks and hydration.

Healthier alternatives for energy and focus

Rather than relying on energy drinks, teens can adopt healthier habits that support natural energy and mental clarity. Aiming for 8–10 hours of sleep per night, eating regular meals with complex carbs/protein and healthy fats, hydrating with water/herbal teas/electrolyte-rich beverages instead provide better hydration without side effects and utilizing regular movement to naturally boost mood and energy.

While energy drinks may seem harmless, they pose significant health risks for adolescents due to their high caffeine and sugar content. The marketing of these drinks often targets young people directly which has created a culture where excessive consumption is normalized and even celebrated. Parents and teens themselves need to stay informed about what’s in these beverages to make smarter and safer choices. Health and energy don’t come from a can instead they come from consistent sleep, nutritious food, hydration, and regular movement.

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