Caffeine For Thought: After years of caffeine addiction, staffer investigates the negative effects of caffeine on teen hearts and healthier substitutions

I’ve been a caffeine fiend since the fourth grade when my dad saw the latest 2014 trend on his beloved CBS Sunday Morning: latte art. Within two days, an espresso machine, milk frother and latte art instructional booklet were waiting on our doorstep along with a monthly espresso bean subscription — it was his new thing.

From then on, there wasn’t a single morning before school that my nine-year-old self smiling down at a cappuccino encompassing a puppy, a flower or even my guinea pigs seemingly jumping out of the cup. What seemed to be an innocent hobby — stemming from the famous Charles Osgood — became a serious caffeine addiction before the age of 10.

My freshman year, I was consuming 300 milligrams of caffeine per day — three times the recommended maximum for teens. It was my driving personality trait. Fast forward a few years and I’m finishing up my high school career — so I decided I’d look into the effects caffeine has on my body. 

The recommended limit for teenagers is no more than 100 milligrams per day to prevent overly increased heart rate and blood pressure — both effects of excessive caffeine intake — which can lead to heart arrhythmias or abnormal heartbeat rhythms, according to pediatric cardiologist Karina Carlson. 

“When the heart rhythm is not in sync the way it should be, it affects the amount of blood flow that the heart can pump out into the body,” Carlson said. “That’s why a rhythm problem is dangerous because it makes the heartbeat ineffective.”

My current daily caffeine routine consists of an Alani Nu Breezeberry energy drink to tie me over until I run to The Village for a Starbucks doubleshot over my lunch break — setting me at around 325 milligrams before noon. 

While I only have myself to blame for my overall caffeine intake, I feel fooled by the marketing strategies of brands like Alani Nu and Celsius who imply that these energy drinks are a healthy choice. I believed that they burn fat, enhance your workout and make you an overall healthier person — all claims made by their advertisements. According to Carlson, this couldn’t be farther from the truth. 

“The problem that I see with these energy drinks is that they are marketed as good for exercise,” Carlson said. “The healthiest thing you can do with your body pre- and post-workout is drink plain water and have a good, varied diet.”

I decided to take Carlson’s advice and research some alternative ways to steer myself away from my caffeine-reliant lifestyle.

There’s a simple pleasure that many take for granted in life — power naps. A 20-minute nap is long enough to receive the restorative benefits of the first stages of sleep, according to nm.org. Where the napping technique can get tricky is when 20 minutes turns into two hours, as the body enters a deeper sleep that can lead to grogginess once awake. As long as you have the willpower to wake up from your 20-minute timer, this method could save your energy crisis.

Instead of rolling out of bed and heading straight for your Monster stash, waking up and immediately getting your body moving is a healthier way to boost your energy. Whether it’s taking your dog for a walk around the block or doing a full HIIT workout — you’ll create both endorphins and norepinephrine, which contribute to feeling awake and alert. There’s nothing like a runner’s high, and the best part is that you don’t need 200 milligrams of caffeine to get it.

Sports drinks like Gatorade, Powerade and Body Armour are a step in the right direction of weening off an energy drink reliance while working out. According to Carlson, if someone feels they need something more than just a glass of water and a balanced meal after a difficult workout, sports drinks are a healthier alternative to caffeine-loaded beverages that energize you due to their high electrolyte count.

Another alternative to waking yourself up with a Celcius, Red Bull or Starbucks doubleshot is a healthy breakfast. According to Carlson, all your body needs to stay energized is an adequate amount of protein, carbohydrates and electrolytes in your diet. You should make the change to full meals and significant hydration as opposed to skipping breakfast and attaining your energy from a can.