What is caffeine, and why are we so addicted to it? Caffeine is a stimulant, so, it’s technically a drug—one that many of us consume daily.
Regular use can lead to dependence, with withdrawal symptom. Caffeine is a legal, widely accepted drug that we often don't think twice about, yet it affects our bodies and brains much like any other stimulant.
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Get notified of top trending articles like this one every week! (we won't spam you)What is Caffeine?
Caffeine in a nutshell is a natural stimulant, but "natural" doesn’t always mean good. It’s naturally found in the leaves of certain plants, but at its core, caffeine is a bitter, white crystalline substance known as a purine, or more specifically, a methylxanthine alkaloid. My rule of thumb: if you can’t pronounce it, don’t consume it.
As teens, we don’t just get caffeine from chocolate or tea—we're also loading up on it through coffee and energy drinks. The problem is that we often follow trends and end up over consuming it without realizing the potential effects.
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How Much is Too Much?
Much like alcohol, you never really know how caffeine will affect you—whether it’ll give you a boost or leave you feeling jittery and anxious. Even the smallest amount can have a significant impact. According to Seattle Children’s Hospital, kids ages 12-18 should limit their caffeine intake to no more than 100mg a day, which is roughly the amount in one cup of coffee or two cans of soda. Exceeding that can lead to unwanted side effects and potential long-term issues.

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A Little Comparison
Some popular energy drinks include Monster, Starbucks Refreshers, Starbucks coffee, Red Bull, and Prime Energy. Let’s compare their caffeine content to the recommended daily intake. A 16-ounce can of Monster contains about 160mg of caffeine.
A medium Starbucks Refresher has about 99mg, while a large has around 132mg. At Starbucks, an 8-ounce Grande dark roast coffee contains a staggering 250mg of caffeine—and that’s just for 8 ounces! Red Bull offers 111mg in a 12-ounce can, while Prime Energy packs a hefty 200mg per can.

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While some of these numbers may not seem extreme on their own, the real issue arises when we consume multiple sources of caffeine—like a Red Bull and a Starbucks coffee in the same day. More isn’t always better, and this is a perfect example of how easily we can overdo it.
Why You Should Care
If you choose to consume more than the recommended amount of caffeine on a daily basis, you can experience some serious side effects. Ever watch your hands start to shake? That’s one of the signs you’ve had too much caffeine.
Your heart might start racing, which can lead to irregular heartbeats. Believe it or not, this can be dangerous and, in severe cases, could even lead to heart failure.
Excessive caffeine also boosts anxiety, causes stomach aches, bowel issues, and can lead to insomnia. Dealing with multiple side effects at once is extremely uncomfortable.
Yes, caffeine can help keep you focused and alert, but if that’s why you’re drinking it, do it in moderation. Always check the labels on the back. Does it say “not for anyone under 18”?
If it does, put the drink back. Those warnings are there to protect you. So, make sure to check the label before you drink—it’s that important.
Energy vs Sports Drinks
Are energy drinks better than sports drinks? Or is it the other way around? According to the FDA, there isn’t an official classification difference between the two. Neither are particularly healthy options, but let me break down the key points.
Energy drinks are loaded with stimulants, varying amounts of sugar, and other potentially unhealthy ingredients. They deliver a quick “jolt” of energy, but that energy is short-lived, almost always followed by a “crash” soon after.
On the other hand, sports drinks are flavored beverages typically packed with minerals, carbohydrates, and electrolytes to help athletes replenish what they’ve lost during intense workouts or games. However, the distinction between the two isn’t always clear, as some sports drinks also contain caffeine along with their other ingredients. Wasn’t it just easier when we could just grab a juice box? I think so.

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So, is one better than the other? Not really. It’s mostly a marketing strategy targeting people seeking different outcomes. In the end, both types of drinks are about providing a quick energy boost, though neither should be relied on as a healthy option.
Alternatives
If you’re looking for hydration, water is the ultimate choice. It might seem plain and boring, but water isn’t going to make your hands shake or put you at risk for heart problems. Water is your best friend.
When you're thirsty, reach for water—it’s all-natural, contains no additives, and won’t overload your body with sugar. Plus, it’s 100% healthy.
Now, if you’re seeking an energy boost, here are some pantry staples you should consider:
- Green Tea: This tea offers a mild amount of caffeine that isn’t harmful. Drinking it daily can help with weight loss and reduce your risk of developing diabetes or heart disease. It can also lower blood pressure and decrease your risk of stroke. It’s a great way to stay energized without the crash.
- Matcha: Another fantastic energy booster. Matcha provides a steady boost without the jittery side effects of high-caffeine drinks. It can also help reduce anxiety, which is especially beneficial for teens. Whether you drink it hot or cold, matcha keeps you calm and focused. Just avoid getting it from places like Starbucks, where a 16-ounce matcha contains 32 grams of sugar, leading to a sugar crash. If you get it from Dunkin Donuts, it’s sweetened with milk, which is a slightly healthier option.

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- Gatorade Fit: If you need something to replenish your energy after a game, practice, or a long day, Gatorade Fit is a great option. Unlike their regular drinks, Gatorade Fit contains no artificial flavors or colors, making it a healthier choice. It’s low in calories and contains no added sugar. This drink refills your electrolytes with high levels of sodium and potassium, helping you feel refreshed and energized—without the caffeine.
Try one of these alternatives, and you’ll not only feel better but also avoid the uncomfortable side effects like jitteriness and shakiness.
The Choice is Yours
Whether you choose to consume excessive caffeine is entirely up to you. Personally, I’ll be sticking to the recommended amount for teens because I’d rather avoid the negative side effects. The side effects clearly outweigh the short-lived energy boost.
Make the choice that’s right for you and your lifestyle—whether that’s trying some of the alternatives I mentioned, cutting out caffeine completely, or simply following the recommendations. Whatever you decide, drink smart and stay energized!

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