FARGO, N.D. (Valley News Live) – Water, lower-sugar beverages, and better daily habits are among the alternatives students can turn to instead of energy drinks, according to a Sanford Health registered dietitian.
Sophia Gapp says students who struggle to stay energized throughout the school day should look beyond caffeine and consider their sleep, eating habits and what they drink.
“We promote a lot of either zero sugar options, water, sugar-substitute options, or just low sugar options as well,” Gapp said.
Gapp says students who want something with flavor can also consider options such as lower-sugar juice drinks or adding a flavoring product to their water.
But she cautions that parents should check nutrition labels, since some beverages marketed as healthy can still contain significant amounts of sugar and calories.
“A lot of our drinks out there have a lot of high sugar content as well,” Gapp said. “So your regular sodas, some of your juice drinks, some of those drinks marketed as healthy might have a lot of sugar or calorie content in them; students might be drinking a lot of their calories throughout the day.”
Sleep and eating habits matter
Gapp says students who feel tired during the school day may need to make changes beyond what they drink.
She recommends looking at whether students are getting enough sleep, eating breakfast, and having regular meals and snacks throughout the day.
For teenagers, the American Academy of Sleep Medicine recommends eight to 10 hours of sleep per night. Children ages 6 to 12 should get nine to 12 hours.
Gapp says relying on caffeine can create other problems, including disrupted sleep.
“I think sleep disruption is a big piece of caffeine consumption,” Gapp said.
She also says excessive caffeine consumption can contribute to anxiety, heart palpitations, and other health concerns.
Energy drinks and social media
Gapp says young people may be influenced to try energy drinks not only for the caffeine, but also because of the products they see promoted online.
“Kids shouldn’t be consuming energy drinks,” Gapp said. “I know there’s just a lot of marketing towards kids, or they see their favorite influencers on Instagram carrying around an energy drink, and I think that really contributes to part of the problem.”
The Centers for Disease Control and Prevention says energy drinks can contain high levels of caffeine and other stimulants. The American Academy of Pediatrics recommends that young kids avoid energy drinks completely.
Valley City Public Schools banned energy drinks on campus beginning Oct. 19. The policy followed concerns about students consuming the drinks during the school day.
Gapp says parents can help their kids by checking drink labels, encouraging water and balanced meals, and making sure to get enough sleep.
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