Most parents wouldn't dream of giving their kids a mug of
coffee, but might routinely serve soft drinks containing caffeine.
Foods and drinks with caffeine are everywhere, but it's
wise to keep caffeine consumption to a minimum, especially in
younger kids.
The United States hasn't developed guidelines for caffeine
intake and kids, but Canadian guidelines recommend that
preschoolers get no more than 45 milligrams of caffeine a day.
That's equivalent to the average amount of caffeine found in a
12-ounce (355-milliliter) can of soda or four 1.5-ounce (43-gram)
milk chocolate bars.
How Caffeine Affects Kids
A stimulant that affects kids and adults similarly, caffeine is
a drug that's naturally produced in the leaves and seeds of
many plants. Caffeine is also made artificially and added to
certain foods. Caffeine is defined as a drug because it stimulates
the central nervous system. At lower levels, it can make people
feel more alert and energetic.
In both kids and adults, too much caffeine can cause:
- jitteriness and nervousness
- upset stomach
- headaches
- difficulty concentrating
- difficulty sleeping
- increased heart rate
- increased
blood pressure
Especially in young kids, it doesn't take a lot of caffeine
to produce these effects.
Other reasons to limit kids' caffeine consumption
include:
- Kids who consume one or more 12-ounce (355-milliliter)
sweetened soft drink per day are 60% more likely to be
obese.
- Not only do caffeinated beverages contain empty calories
(calories that don't provide any nutrients), but
kids who fill up on them don't get the vitamins and
minerals they need from healthy sources, putting them at risk for
nutritional deficiencies. In particular, kids who drink too much
soda (which usually starts between the third and eighth grades)
may miss getting the calcium they need from milk to build strong
bones
and
teeth
.
- Drinking too many sweetened caffeinated drinks could lead to
dental cavities (or caries) from the high sugar content and the
erosion of tooth enamel from acidity. Not convinced that sodas
can wreak that much havoc on kids' teeth? Consider this: One
12-ounce (355-milliliter) nondiet, carbonated soft drink contains
the equivalent of 10 teaspoons of sugar (49 milliliters) and 150
calories.
- Caffeine is a diuretic that causes the body to eliminate
water (through urinating), which may contribute to
dehydration
. Whether the amount of caffeine in beverages is enough to
actually cause dehydration is not clear, however. It may depend
on whether the person drinking the beverage is used to caffeine
and how much caffeine was consumed that day. To be on the
safe side, it's wise to avoid excessive caffeine consumption
in hot weather, when kids need to replace water lost through
perspiration.
- Abruptly stopping caffeine may cause withdrawal symptoms
(headaches, muscle aches, temporary depression, and
irritability), especially for those who are used to consuming a
lot.
- Caffeine can aggravate heart problems or nervous disorders,
and some kids may not be aware that they're at risk.
One thing that caffeine
doesn't
do is stunt growth. Although scientists once worried that caffeine
could hinder growth, this isn't supported by research.
Foods and Beverages With Caffeine
Although kids get most of their caffeine from sodas, it's
also found in coffee, tea, chocolate, coffee ice cream or frozen
yogurt, as well as pain relievers and other over-the-counter
medicines. Some parents may give their kids iced tea in place of
soda, thinking that it's a better alternative. But iced tea can
contain as much sugar and caffeine as soda.
Here's how some sources of caffeine compare:
| Item |
Amount of Item |
Amount of Caffeine |
| Jolt soft drink |
12 ounces |
71.2 mg |
| 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* |
| *
denotes average amount of caffeine |
| Sources: U.S. Food and Drug Administration
and |
| the National Soft Drink Association |
What's Caffeine Sensitivity?
Caffeine sensitivity refers to the amount of caffeine that will
produce an effect in someone, which varies from person to person.
On average, the smaller the person, the less caffeine necessary to
produce side effects. However, caffeine sensitivity is most
affected by daily caffeine intake.
People who regularly drink beverages containing caffeine soon
develop a reduced sensitivity to caffeine. This means they require
higher doses of caffeine to achieve the same effects as someone who
doesn't drink caffeinated drinks often. So, the more caffeine
kids take in, the more caffeine they'll need to feel the same
effects.
In addition to being more susceptible to the effects of caffeine
based on size, younger kids are more sensitive because they
haven't been exposed to it as much as older kids or adults.
Caffeine moves through the body within a few hours and is then
passed through the urine. It's not stored in the body, but kids
may feel its effects for up to 6 hours if they're sensitive to
it.
Cutting Caffeine
Can you keep kids caffeine-free? Absolutely! The best way
to cut caffeine (
and
added sugar) is to eliminate soda. Instead, offer water, milk,
flavored seltzer, and 100% fruit juice. For added convenience,
serve water in squeeze bottles that kids can carry around. You
can still serve the occasional soda or tea - just make it
noncaffeinated. And watch for hidden caffeine by checking the
ingredient list on foods and beverages.
If your teen has taken up coffee drinking, one cup a day can
easily turn into several (as most adults know), especially if your
teen drinks it to stay awake during late-night study
sessions.
The best way to reduce coffee caffeine intake is to cut back
slowly. Otherwise, kids (and adults) could get headaches and
feel achy, depressed, or just downright lousy.
Try substituting noncaffeinated drinks for caffeinated sodas and
coffee (water, caffeine-free sodas, and caffeine-free teas). Keep
track of how many caffeinated drinks your child has each day, and
substitute one drink per week with a caffeine-free alternative
until he or she has gotten below the 100-milligram mark.
Someone cutting back on caffeine may feel tired. The best bet is
to hit the sack, not the sodas: It's just a body's way of
saying that more rest is necessary. Don't worry - energy levels
will return to normal in a few days.
Feel free to let kids indulge in a sliver of chocolate cake at
birthday parties or a cup of tasty hot cocoa on a cold day - these
choices don't pack enough caffeine punch to be harmful. As with
everything, moderation is the key to keeping your kids'
caffeine consumption under control.
Reviewed by:
Steven Dowshen, MD
Date reviewed: February 2009
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.