From iced coffees and energy drinks to sodas and chocolate, caffeine seems to be everywhere. Teens are consuming more of it than ever—sometimes in dangerous amounts. In the U.S., caffeine-related emergency department visits nearly doubled among middle and high school students from 2017 to 2023.
A little caffeine isn’t the end of the world, but too much can mess with your body and brain, especially while you’re still growing.
How much is too much?
The American Academy of Pediatrics recommends that teens between 12 and 18 should keep caffeine consumption under 100 milligrams a day. That’s about 1 regular cup of coffee or 2 cans of soda.
In general, you can estimate:
- Coffee (8 ounces) = 96 mg
- Energy drink (12 – 16 ounces) = 115 – 200 mg
- Soda (12 ounces) = 36 mg
- Black tea (8 ounces) = 48 mg
- Dark chocolate bar = 20 mg
It’s easy to accidentally go over the limit, especially if you’re having more than 1 caffeinated drink a day or choosing large drink sizes.
Why you should cut down on caffeine
Caffeine can help you feel more awake or focused, but too much can lead to some not-so-fun side effects like:
- Feeling jittery or anxious
- Trouble falling or staying asleep
- Upset stomach
- Withdrawal symptoms like headaches or crankiness
- Shortness of breath, racing heart or high blood pressure in severe cases
Sleep is a big deal for teens—you need 8 – 10 hours a night to grow and function properly. “Depending on your metabolism, caffeine can stay in your body for up to 10 hours,” says Jeri Lantz, MD, a doctor at Carilion Children’s Adolescent Medicine. “Even if you have caffeine earlier in the day it can affect your ability to get deep, restful sleep.”
Energy drinks: not worth the hype
Energy drinks are especially risky because they’re packed with way more caffeine than most people need (plus other stimulants like guarana and taurine). Some have as much caffeine in one can as multiple cups of coffee.
They’re also often full of sugar and can make you feel jittery, dehydrated or sick, especially during sports or on hot days. Most doctors recommend skipping these altogether.
Smart caffeine habits
If you like your caffeine fix, you don’t have to give it up. Just make sure you practice healthy habits:
- Keep it under 100 mg a day
- Try not to have caffeine after 2 p.m. so it doesn’t mess with your sleep
- Drink plenty of water throughout the day (Tip: If you feel tired, you may actually be dehydrated!)
- Choose lower-caffeine options like unsweet tea
- Watch out for sodas and those fancy coffee drinks—most are loaded with sugar and empty calories
Most importantly, pay attention to how you feel. “If caffeine makes you feel off, restless or extra tired later, that’s your cue to cut back,” says Dr. Lantz.
Reach out to your doctor if you have questions. If your caffeine side effects are severe, visit your nearest emergency department.
