Got Caffeine?

If getting kids up for school in the morning is major headache, it might be wise to give their caffeine levels a check.

"The stimulating effect of caffeine can last up to three to four hours after consumption," said Dr. Janice Stuff, a CNRC nutrition researcher. "As a result, kids who reach for caffeine-containing beverages in the evening can have trouble falling and staying asleep at night, which can make it harder for them to wake up in the morning and stay awake in class."

Caffeine is a mild stimulant considered safe in moderate amounts. For older teens and adults, a moderate amount is 200 milligrams per day, or about two 6-ounce cups of coffee. For younger children, experts suggest keeping caffeine levels below 50 milligrams a day, or the amount found in one 12-ounce soda.

"The problem is that many kids drink more than one soda per day," Stuff said.

The increasing availability and serving sizes of soft drinks and coffees can adds to the problem. Vending machines regularly sell 20-ounce bottles, while a super-sized convenience-store beverage can range from 48 ounces to 64 ounces.

"It's easy understand how parents can lose track of just how much caffeine their children are consuming," she said.

In addition to sleep problems, kids whose caffeine intakes go unchecked are also more likely to suffer the negative effects of excess caffeine, as well as withdrawal symptoms if their intake of caffeine suddenly goes down.

"Too much caffeine can cause upset stomach, anxiousness and jumpiness, while a sudden decrease in caffeine consumption can cause headaches, irritability, and restlessnes,." Stuff said.

Pediatric experts are also concerned that drinking large amounts of soft drinks and coffees could "squeeze out" healthier foods from a child's diet and contribute to weight problems.

"This is really something for parents to talk to their children about," said Stuff "Do they realize that a single 48-ounce super-size cola can contain up to 600 calories and 200 milligrams of caffeine? Probably not."

To help children improve their beverage choices and sleep, Stuff offers the following strategies:

• Opt for decaffeinated or caffeine-free versions of soft drinks, coffees and teas. Also don't forget that beverages like milk, water and fruit juice are part of a healthy diet.

• Down-size soft-drink, tea and coffee purchases.

• Watch the time. Avoid consuming caffeine-containing foods, medications and beverages within four hours of bedtime.

• Check the label. Although two products may seem identical, one may be caffeine-free while the other is not. Also keep in mind that some citrus-flavored soft drinks contain more caffeine than colas. Caffeine is also a common ingredient in some over-the-counter medications.

• To learn more about caffeine, see: http://ific.org/pdf/CaffeineIFICReview.pdf

• To find out the caffeine content of common foods, beverages and medications, see: http://www.cspinet.org/new/cafchart.htm