Caffeine is one of the most prominent stimulants found in coffee, energy drinks, and your favourite sodas. It’s a high school student’s best friend—often relied upon to stay awake, especially for studying or to boost energy levels. However, excessive caffeine consumption can have some serious negative effects on physical and mental health.
Overcaffeination can cause a range of stressors to your body. For teenagers whose bodies are still developing, the risks are even more prevalent. Overcaffeination can lead to sleep disturbances, increased anxiety, cardiac problems, and even impaired academic performance. Therefore, understanding these drawbacks is crucial for students who rely on caffeine to get through their busy schedules—especially during exam season.
One of the most immediate effects of too much caffeine is disrupted sleep. The American Academy of Sleep Medicine warns that caffeine can stay in the body for up to six hours, causing the body to reject falling into a resting state, reducing sleep quality and energy levels. Since high schoolers already face sleep deprivation due to early school start times and workloads, adding caffeine into the mix worsens fatigue and concentration issues. Poor sleep also weakens the immune system, making people more susceptible to illnesses.
Another major concern is caffeine’s impact on mental health. Studies have shown that high caffeine intake can increase anxiety and stress levels, particularly in adolescents. Many energy drinks contain extremely high caffeine levels, which can trigger panic attacks, nervousness, and even heart palpitations. For students already dealing with academic pressure, excessive caffeine can make emotional regulation even harder, leading to mood swings and irritability.
Cardiac health is not immune to the overconsumption of caffeine. With high doses of caffeine, our heart rate becomes more rapid–potentially leading to palpitations. Other drawbacks are high blood pressure with rare cases such as cardiac arrhythmias. Furthermore, most teenagers are blind to the amount of caffeine they consume, especially when mixing coffee with energy drinks or in pre-workout supplements. Over time, this causes strains within their cardiovascular system, posing long-term health risks.
Additionally, caffeine may negatively affect academic performance rather than improve it. While small amounts increase alertness, excess may lead to jitteriness, difficulty in concentration, and crashes later in the day. Instead of enhancing productivity, students may find themselves distracted, dehydrated, and unable to retain information effectively. Reliance on caffeine can also create a cycle of dependency, where students need more just to function normally. To avoid these risks, students should monitor their caffeine intake and seek healthier alternatives. Drinking water, getting enough sleep, and eating balanced meals can naturally boost energy levels. If caffeine is necessary, sticking to moderate amounts (no more than 100mg per day for teens, according to the FDA) is more appropriate. Being mindful of consumption, students are able to protect their health while staying focused and energized.
Biblography
“Advancing sleep care and enhancing sleep health to improve lives”, American Academy of Sleep Medicine https://aasm.org/“Innovative Practice, Clinical Research, and the Ethical Advancement of Medicine”, Am J Bioeth, June 19th, 2019, https://pmc.ncbi.nlm.nih.gov/articles/PMC8778947/