Picture this: it’s a Thursday night during your junior year. You’re at your desk, foot bouncing, eyes locked on a never-ending list of assignments. Your eyelids grow heavy, and for a moment, sleep feels like the only thing you want. A pit forms in your stomach as you think about the long night ahead. Everything feels doomed until you remember the one thing that seems to solve it all.
You walk to the fridge, let the cool air hit your face, and grab the bright blue Celsius you’ve been saving for this exact moment. Suddenly, the night doesn’t seem so daunting. You finish most of your assignments, but of course, the next morning you feel that same pang of tiredness. As you rush out the door, a bright pink Alani accompanies you, and you feel sure you’ll stay awake throughout first period.
The experience of this hypothetical teenager is all too similar to thousands of others who rely on energy drinks to push through the day. Nearly one-third of U.S. teens drink them regularly, and in Europe that number reaches up to 70%. Bright packaging, sweet flavors, and influencer sponsorships make these drinks feel harmless, but the reality is very different.
Most energy drinks pack high amounts of caffeine, sometimes the equivalent of three or four cups of coffee, plus sugar and other harmful additives. For adults, up to 400 milligrams of caffeine is considered safe, but the American Academy of Pediatrics recommends that teens stay under 100 milligrams per day and avoid energy drinks entirely. Just one can often exceed that limit.
Because teens’ brains and bodies are still developing, they’re more vulnerable to side effects: sleep problems, jitters, rapid heart rate, high blood pressure, and even seizures or panic attacks. Over time, many teens also develop a hurtful dependence, relying on caffeine to stay awake and then facing withdrawal headaches or low moods when they try to stop.
The effects go beyond just the physical. Doctors warn that caffeine can worsen anxiety, stress, and depression in adolescents. Instead of giving teens more control, energy drinks often leave them stuck in a cycle of fatigue and dependence. Being a teenager is already stressful enough; energy drinks only make it more difficult.
If energy drinks aren’t the answer, what is? The healthiest option is also the simplest: water. For athletes who need electrolytes, experts suggest diluted fruit juice with a pinch of salt or unsweetened coconut water. Other safe alternatives include low-fat milk or plain tea and coffee without added sugar. These provide hydration and nutrients without the common spike-and-crash of energy drinks.
So, the next time you’re exhausted and staring hopelessly at your homework in the middle of the night, don’t reach for a can of Celsius or Alani. Instead, choose something that will fuel you without harming you in the long run. After all, it’s your body and your mind, you only get one, and they deserve to be taken care of.
