Your mom says not to drink soda at night because the caffeine
will keep you awake. And she says she "needs her
caffeine" in the morning when she's reaching for her cup
of coffee. So what is caffeine, anyway?
Caffeine Is a Common Chemical
Caffeine (say:
ka
-feen) is a natural chemical found in tea leaves, coffee beans,
cacao (the stuff used to make chocolate), and cola nuts (the plant
that gives cola soda its flavor). Caffeine has been in foods that
humans eat and drink for hundreds of years. Today, caffeine is
found in many common foods and drinks, such as coffee, tea, hot
cocoa, soda, chocolate, and some
medicines
.
When humans drink or eat caffeine, it acts as a
stimulant
(say:
stim
-yuh-lunt). Stimulants may make us feel more awake and alert. Many
people drink liquids with caffeine because they think it helps them
to wake up and feel sharper. But no one
needs
caffeinated (say:
ka
-fuh-nay-ted) drinks, especially kids. The best drinks for kids are
water and milk, which don't contain caffeine.
People who drink caffeine every day may start to depend on it.
If regular caffeine users don't get their regular daily dose,
look out! People who are used to caffeine and don't get it can
develop
headaches
,
stomachaches
, and feel
sleepy
or grumpy all day long.
What Does Caffeine Do to Your Body?
Caffeine can cause your
heart
to pump faster and your breathing to quicken. You also may notice
that caffeine makes you feel hyper and makes it harder to
concentrate in school. Caffeine can boost a person's energy
temporarily, but a lot of caffeine can also cause other,
not-so-great effects:
If you drink too much caffeine at one time, it can make you feel
nervous or jumpy. Your hands may shake. Too much caffeine will make
it hard to fall asleep, which might mean you won't be able to
pay attention in school the next day.
And too much caffeine can give you a stomachache, headache, or a
racing heartbeat. In fact, kids with heart problems should not
drink caffeine because it's known to affect heart rates and
force the heart to work harder.
Do You Need Caffeine?
Caffeine isn't a nutrient, like calcium, so you don't
need a certain amount to be healthy. The United States doesn't
have guidelines about caffeine, but Canada does.
That country recommends that kids who are 10 to 12 should get no
more than 85 milligrams per day, equal to 22 ounces of caffeinated
soda. (But that doesn't mean drinking that much soda is a good
idea. Stick with milk and water most often.)
Caffeine Chart
|
Drink/Food
|
Amount of Drink/Food
|
Amount of Caffeine
|
| Mountain Dew |
12 ounces |
55.0 mg |
| Coca-Cola |
12 ounces |
34.0 mg |
| Diet Coke |
12 ounces |
45.0 mg |
| Pepsi |
12 ounces |
38.0 mg |
| 7-Up |
12 ounces |
0 mg |
| Brewed coffee (drip method) |
5 ounces |
115 mg* |
| Iced tea |
12 ounces |
70 mg* |
| Dark chocolate |
1 ounce |
20 mg* |
| Milk chocolate |
1 ounce |
6 mg* |
| Cocoa beverage |
5 ounces |
4 mg* |
| Chocolate milk beverage |
8 ounces |
5 mg* |
| Cold relief medication |
1 tablet |
30 mg* |
*This is an average amount of caffeine. That means some of these
products may contain a little more caffeine; some may contain a
little less.
Sources:
U.S. Food and Drug Administration (FDA) and National Soft Drink
Association
Cutting the Caffeine
If you'd like to cut down on caffeine, talk with your
parents. They can help you understand how much you're getting
and help you cut down gradually.
If you like soda once in a while, try to choose one that
doesn't contain caffeine. Clear lemon-lime sodas usually
don't, but it can be confusing, so check the ingredient list on
the label. If you don't, you might find yourself tossing and
turning instead of snoozing and snoring!
Reviewed by:
Mary L. Gavin, MD
Date reviewed: November 2007
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
© 1995-2009 The Nemours Foundation/KidsHealth. All rights reserved.