Are energy drinks safe for kids?

Energy drinks can pose real risks to a kids’ health and well-being.

Coriann Macneill, Performance Dietitian at Children's Health℠ Andrews Institute for Orthopaedics & Sports Medicine, unpacks the dangers and marketing hype of energy drinks – and shares healthy alternatives to help kids maintain energy levels throughout the day.

What are energy drinks?

Energy drinks are beverages designed and marketed to provide a quick boost in energy, alertness or focus. Their main active ingredient is usually caffeine often in fairly large amounts. They may also contain sugar, vitamins and other ingredients.

Common brands of energy drinks that are popular with teens are: Monster, Red Bull, Rockstar, Alani Nu and Celsius.

What’s in energy drinks?

Many energy drinks are loaded with:

• Sugar. Long-term, excess sugar puts kids at higher risk of diabetes and heart problems. Shorter term, it sets them up for weight gain, blood sugar crashes and mood issues.

• Other stimulants and substances. Some energy drinks contain other stimulants or substances that claim to improve focus like guarana, ginseng, gingko biloba, taurine and L-carnitine. But these claims can be misleading. And the effects of these substances have not been studied well in kids.

Are energy drinks safe for kids and teens?

According to the American Academy of Pediatrics (AAP) energy drinks for kids are not considered safe because they pose a real risk of caffeine overload.

The AAP recommendations for safe levels of caffeine in kids are:

• Kids 12 and under: No caffeine at all

• Teens ages 12 to 18: Less than 100 milligrams of caffeine per day for (roughly the amount in one cup of coffee or two 12-ounce sodas)

Symptoms of too much caffeine in kids

Too much caffeine can lead to:

• Poor sleep.

• Increased anxiety and jitters.

• Trouble focusing in class.

• Increased heart rate, heart palpitations and blood pressure.

How to talk to your child about energy drinks

• Start with curiosity, not judgment. Ask your teen what they like about energy drinks – the taste, the boost or the marketing. Then help them think critically about what they're seeing online and what companies or influencers have to gain from selling these products.

• Offer alternatives and set limits. If they like the taste, try flavored sparkling water or another caffeine-free drink. If they're looking for energy, focus on regular meals and snacks, sleep and hydration. And just like you may need to set limits around screen time or junk food, you can set limits for kids around caffeine – such as a single 8-ounce cup of coffee or one mini can of soda per day.

Healthier ways to boost energy

When a kid consistently relies on energy drinks to feel alert or perform better, it can be a sign that kids are overscheduled or stressed or not getting enough sleep, nutrition, water or movement.

Focusing on these areas can give your kids a natural energy boost.

Quality sleep

Good sleep positively affects our mood, energy level and how well we can focus. Plus, it’s free – and it comes with no negative side effects.

Prioritizing sleep can be game-changing for kids and is one of the most powerful ways to help them feel their best and have all the energy they need for school, activities, friends and homework.

Balanced diet

Eating whole foods packed with nutrients and avoiding ultraprocessed foods is key to maintaining consistent energy levels throughout the day.

Try sending your kid to school with energy-boosting healthy snacks, like a small bag of nuts or trail mix, a granola bar or cut up fruits and veggies – and taking small steps towards healthier lunches.

Movement and exercise

Movement is an incredible proven energy booster.

Short bursts of movement throughout the day can help with kids’ circulation, focus and overall alertness. Simple activities like jumping jacks, skipping, jumping rope or running up stairs can provide an instant energy boost during an energy slump.

Biking or walking to school can also help kids feel more awake and energized during and after school.

Get more tips for keeping kids active in summer and winter.

Staying hydrated

Kids need to be properly hydrated to feel their best. Tweens and teens need seven to 11 cups of water a day.

Even mild dehydration can leave kids feeling tired or less alert. It can also contribute to headaches, dizziness and difficulty concentrating.

Help kids have the energy they need

Children’s Health nutrition experts help all kinds of kids and families find ways to eat healthier that fit their lifestyle and budget. Learn more about our nutrition services and request an appointment.

Our specialized performance dietitians help young athletes build personalized nutrition plans to meet their needs and goals. Learn more about our sports nutrition services and request an appointment.

Explore healthy eating resources

Find more Children’s Health resources to help your child fuel their day, so they don’t need to rely on energy drinks.