Caffeine is a stimulant found in everyday drinks and snacks. It can give a quick boost of energy and help teens stay alert. But too much caffeine can be harmful, especially for kids and teens. As a parent, it’s good to know where caffeine might be hiding and how it can affect your teen. 

Common Sources of Caffeine

Caffeine isn’t just in coffee. Teens can get it from many places:

• Coffee and tea: The most common sources. Coffee usually has more caffeine than tea.
• Soda: Cola and other soft drinks have moderate amounts.
• Energy drinks: These often have a lot of caffeine and sugar.
• Chocolate: Even small amounts of cocoa have caffeine.
• Caffeine pouches: These are small, chewable or “gum-like” packets that release caffeine in the mouth.
• Some medicines: Headache and cold medicines sometimes contain caffeine. “Caffeine pills” are also available over-the-counter.

Energy Drinks

Energy drinks are popular with teens. Popular brands include Red Bull, Monster, Rockstar, Bang, Celsius, and 5-hour Energy (which usually comes in shot form). These drinks often contain much more caffeine than soda or even coffee, along with sugar and other stimulants.

Why teens use them:

• To stay awake for homework, studying, or sports
• To get an energy boost before games or workouts
• Sometimes mixed with alcohol (dangerous because caffeine can mask how drunk someone feels)

Risks:

• Can cause trouble sleeping
• Rapid heartbeat or high blood pressure
• Jitters, stomach upset, or nausea
• Anxiety or mood changes
• Higher risk of accidents or poor decisions if mixed with alcohol or drugs

Caffeine Pouches

Caffeine pouches are becoming increasingly popular amongst teens. These are small packets intended to be put in the mouth (similar to nicotine pouches like Zyn). It works by slowly dissolving in the mouth, causing caffeine to absorb through the gums.

Popular brands include Grinds, Smokey Mountain, NZE, ALP Coffee Break, Nectr, and WIP. Amounts of caffeine in these pouches ranges from 20–100 mg per pouch, depending on the brand. Some teens may use several in a day.

Why teens use them:

• Easy to use anywhere—school, car, or after sports
• Sugar-free option compared to energy drinks
• Slower release of caffeine can feel like a smoother energy boost
• Trendy or “cool” among friends
• Easily hidden and discreet

Risks:

• Hidden caffeine can push daily intake too high
• It’s easy to use several a day, which can result in more caffeine intake than one realizes
• Can cause heart palpitations, jitters, anxiety, or sleep problems
• Can lead to dependence: headaches, fatigue, and irritability when skipped
• Mixing with alcohol, drugs, or medications increases danger of getting intoxicated quickly, as well as developing health problems like heart issues

How Much Caffeine is Safe for Teens?

For teens (ages 12–18), experts recommend no more than 100 mg of caffeine per day, which is roughly the amount in one 8-ounce cup of coffee or one 8–10 ounce energy drink.¹ Consuming more than this can increase the risk of negative effects.

Here are typical serving sizes for different forms of caffeine

• Soda: 30–50 mg per can
• Coffee: 80–100 mg per 8 oz cup (Caffeine amounts can be much higher depending on brand, serving size and how it’s brewed).
• Energy drinks: 80–300 mg per serving
• Caffeine pouches: 20–100 mg per pouch

Tip: Some people are more sensitive to caffeine and may feel negative effects at lower amounts. Kids under 12 should avoid caffeine completely.

Caffeine Overdose

When someone drinks too much caffeine, it’s possible for them to have a caffeine overdose. This might happen if they drink more caffeine than they usually do, if they haven’t had caffeine in a while and have a reduced tolerance, or are generally sensitive to caffeine. Symptoms include:

• Agitation or confusion
• Trouble breathing/shortness of breath
• High blood pressure
• Heart palpitations
• Fever
• Dizziness
• Muscle spasms
• Nausea and vomiting
• Hallucinations
• Seizures

Depending on the severity of a person’s symptoms, different forms of treatment may be needed. Your provider might just suggest you keep an eye on the person and to make sure they drink water. Someone may need IV treatment for hydration. If your loved one is experiencing serious symptoms like dizziness, heart palpitations, seizures, or difficulty breathing, you should call the emergency room right away.

Signs Your Teen May Be Using Too Much Caffeine

Watch for:

• Drinking energy drinks or using caffeine pouches every day
• Needing caffeine to wake up or feel alert
• Trouble sleeping, rapid heartbeat, or frequent stomach upset
• Using caffeine to handle stress or fatigue
• Mixing caffeine with alcohol or medications

Tips for Parents

• • Talk to your teen about caffeine, energy drinks, and pouches.
  • Keep high-caffeine drinks and pouches out of easy reach.
  • Encourage healthy energy boosters: sleep, water, balanced meals, and exercise.
  • Keep track of their caffeine intake: drinks, chocolate, and pouches
  • Look for warning signs of overuse and act early
  • Model safe caffeine habits yourself

Caffeine can seem harmless, especially when compared to other substances, but energy drinks and pouches carry real risks for teens. Knowing where caffeine hides, how much is safe, and what to watch for can help your teen make smarter, safer choices.