Recently my 14-year-old son asked me to buy him energy drinks to give him an extra boost of energy for school and football practice. This didn’t surprise me since nearly one-third of teens aged 12-17 regularly consume energy drinks. These beverages promise enhanced focus and athletic performance, making them appealing to teens facing the challenges of school and extracurricular activities.

Energy drinks typically contain large amounts of caffeine, added sugars, other additives, and legal stimulants such as guarana, taurine, and L-carnitine. The amount of caffeine in energy drinks often ranges from 100-200 mg per serving, exceeding the recommended daily limit of less than 100 mg for adolescents. High caffeine intake can lead to side effects like increased heart rate, jitters, and insomnia. Additionally, the combination of caffeine and sugar creates a temporary energy “jolt” followed by a crash. The American Academy of Pediatrics states that caffeine and other stimulant substances contained in energy drinks have no place in the diet of children and adolescents.

As you might have guessed, I told my son we weren’t going to buy any energy drinks. Then we talked about other ways he could have energy for the school day and football practice, including:

• Getting sleep. Teens should sleep 8-10 hours a night.
• Eating a balanced diet. Eat a variety of foods from all the food groups including grains, proteins, vegetables, fruits, and dairy.
• Staying hydrated. Drink water throughout the day. For other beverages choose low-fat milk or juice. Sports drinks might be helpful if s practice is over an hour long.

Another tasty way to get a boost of energy in the morning, or for a snack, is our Chocolate Chip Oatmeal Muffins. Give them a try today!