You probably don't brew your child cups of coffee, but you may be giving her caffeine throughout the day if you let her have soft drinks and chocolate. Although caffeine is legal and widely consumed, it is still a stimulant and it can cause negative health effects. Children may be especially sensitive to its potential side effects.
Guidelines
Although the United States doesn't set specific guidelines for children's intake of caffeine, Canadian guidelines for children recommend limiting their intake to about 1.13mg per pound of weight, according to Children's Hospital St. Louis. Based on children's weight averages, children 4 to 6 years of age shouldn't have more than about 45mg of caffeine a day, children 7 to 9 shouldn't have more than about 62.5mg of caffeine per day and children 10 to 12 should limit their caffeine intake to about 85mg per day. As a reference point, a regular 12-oz. can of cola contains about 35 to 45mg of caffeine and a 1.55-oz. milk chocolate bar contains about 9mg of caffeine, according to MayoClinic.com.
Side Effects
If your child has too much caffeine, he may get an upset stomach, develop a headache, have trouble concentrating and feel jittery and nervous. Your child may feel these effects for as long as six hours if he is sensitive to caffeine, according to KidsHealth from Nemours. If your child has an underlying health problem like a nervous disorder or a heart condition, caffeine can make it worse. And because caffeine stimulates your body to get rid of water through urine, your child may also become dehydrated if he drinks caffeine and doesn't drink enough water to replenish fluids he has lost.
Sleep Problems
Although caffeine's major side effects last only about six hours, it can also lead to long-term deficits from sleep deprivation. In a 2011 study published in "The Journal of Pediatrics," 8- to 12-year-olds had an average of 109mg of caffeine per day, or about enough caffeine to equal three 12-oz. colas. The more caffeine the children had, the fewer hours they slept per night. Sleep-deprived children are more likely to struggle with controlling their emotions and actions, more likely to have attention and behavior problems and less likely to perform well in school, according to a 2005 study in the journal "Sleep."
Related Risks
Your child is more likely to have other problems if she regularly drinks caffeine. For instance, children are 60 percent more likely to be obese when they have at least one 12-oz. soft drink each day, according to KidsHealth from Nemours. Although caffeine isn't likely responsible for this correlation, caffeinated beverages are often full of calories from sugar but little else. For this reason, filling up on sugary soft drinks also increases your child's chances of having nutrient deficiencies, such as a calcium deficiency that can lead to weak bones.
Tips
If your child becomes physically dependent on caffeine, he may have withdrawal symptoms such as headaches and irritability if you abruptly cut his intake. To reduce withdrawal symptoms, start by replacing half of his caffeinated soft drinks with a decaffeinated version and then wean him off until he is only drinking decaffeinated varieties. Ultimately, the best way to limit your child's caffeine intake--and to reduce his risk of other health problems--is to avoid all soft drinks and offer healthier options such as water, milk and seltzer water mixed with 100 percent fruit juice.
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