Whether it is an adorable little girl belting
out a catchy pop tune or hip teens doing hip
things, children see countless images every
day encouraging them to consume caffeinated
drinks. Unfortunately, children are responding
to the messages by drinking more caffeine
at an earlier age than ever before, much to
the concern of parents and child health experts.
St. Louis Children's Hospital registered
dietitian Marilyn Tanner worries about caffeinated
beverages taking the place of milk, juice,
water and other more healthy drinks. In fact,
when soda replaces milk at mealtime, not only
do children miss out on that serving of calcium,
but the phosphoric acid and sugar in soda
trigger additional loss of this bone-nourishing
mineral. "Children who drink soda should
definitely drink extra milk or have other
dairy products," Tanner says. "There
is nothing nutritious to a growing child in
the sugar, water and caffeine combination
of soda." Tanner recommends that caffeinated
sodas be a rare treat for preschoolers and
elementary-age children.
She also worries that the documented diuretic
effects of caffeine can cause children to
become dehydrated. "Caffeinated soda
actually makes you more thirsty," she
says. "It can be very dehydrating and
should never be thought of as a replacement
for water."
Caffeine in any of its forms – soda,
coffee, tea or chocolate – is a mildly
addictive stimulant. In both adults and children,
low doses will increase arousal and focus,
while high doses can lead to jittery, restless
behavior, a loss of efficiency and an upset
stomach. But what is considered a moderate
amount of caffeine for an adult body can be
a super-sized amount for a child. "Parents
need to be aware of the ever-increasing portion
sizes available," Tanner says. "A
small soda isn't so small any more."
Lynn Blackburn, Ph.D., St. Louis Children's
Hospital pediatric neuropsychologist, is familiar
with the vicious cycle of sleep problems and
morning fatigue resulting from too much caffeine.
"Depending on how much caffeine is being
consumed, it can factor in to a child's ability
to get a good night's sleep and focus the
next day." A jolt from a couple of late-morning
Mountain Dews and a chocolate donut brings
on the jitters. After school, a long nap followed
by more caffeine sets up another sleepless
night. In the morning, they again deal with
fatigue.
The good news, says Dr. Blackburn, is that
while caffeine is addictive, its withdrawal
symptoms, such as headache, irritability and
fatigue, only last a day or two. "It
is also important to address the lifestyle
issues that led to the caffeine use,"
Dr. Blackburn says. "Hectic schedules
and easy access to soda, coffee and chocolate
contribute to its overuse and dependence."
Fortunately, all it takes is commitment and
a little creativity to keep kids from developing
a caffeine dependence. By feeding children
only nutritious foods during their preschool
years, when you have the most control over
what they eat, experts agree that parents
can help children develop a connection between
what they eat and how they feel. At home,
reinforce the fact that by avoiding addictive
substances, like caffeinated drinks, they
won't need to be bothered by the headaches
and irritability that comes with their withdrawal.
Then, present them with an enticing smoothie
made with orange juice and fresh fruit or
a refreshing carbonated water and fruit juice
combination. For older kids, turn them on
to relaxing herb tea or milk mixed with strawberry
syrup. Very soon, they will realize that "the
real thing" is actually the healthy thing.