Can You Drink Coffee at 14?
Are you 14 years old and pondering whether you should drink coffee? Under the law, the answer is technically “yes”, but it’s hard to find people who would advise you do so. In the UK, a 14 year old is legally allowed to purchase coffee from a coffee shop. In the US, there is no specific age restriction for when coffee drinking is allowed, as coffee has not been classified as an “adult beverage”, so anyone of any age is technically legal to consume it.
As a general rule of thumb, it is not recommended for children under the age of 18 to drink coffee. The reasoning is common sense: caffeine is a stimulant and can have adverse effects on children’s developing bodies. Pre-adolescents and adolescents need ample rest, and consuming caffeine can interfere with that rest.
Moreover, if you start drinking coffee too young and never wean off, then it can damage your body and influence your mood. Although an occasional cup of coffee won´t hurt, it is risky to become used to it. Research suggests that drinking too much caffeine can lead to headaches, dizziness, sleep disturbances, and other physical health issues.
Fortunately, registered dietitians and nutritionists recommend that under-age teens can still enjoy the pleasant beverages without caffeine. Some of the best alternatives to caffeinated beverages include herbal tea and decaffeinated sodas. Non-carbonated drinks such as homemade lemonade or unsweetened apple juice are also good options. Drinks with natural sweeteners, such as honey or agave, can be made as well.
At the end of the day, it comes down to an individual’s choice. Keep in mind that people make unique decisions based on the values that drive their lifestyles. Even if you have the legal right to consume coffee at 14, there may be health factors to consider. Therefore, it is up to you to determine whether or not to drink coffee at the age of 14.
Are There Benefits to Drinking Coffee at 14?
Despite the potential risks of drinking coffee at 14, there can be benefits. Coffee contains naturally-occurring stimulants, such as caffeine and theobromine. In the right amount, these stimulants can provide a mild energy boost and increase alertness and focus. Therefore, a cup of coffee may be beneficial for those who need some extra energy or concentration during the day.
In addition, coffee contains beneficial components known as bioactive nutrients. These include polyphenols, antioxidants, and other vitamins and minerals that are beneficial to the human body. Some studies have even suggested that drinking a moderate amount of coffee can lower the risk of stroke, heart disease, and type 2 diabetes.
An extra benefit of drinking coffee is that it can even aid in weight management. Studies have found that because the beverage can boost your metabolism, drinking a cup of coffee with your breakfast can reduce your cravings for unhealthy snacks. This can help with controlling your calorie intake and, therefore, your weight.
However, it is important to note that most of the above benefits come from only moderate or regular coffee drinking. For under-aged teens, these benefits remain theoretical and should not be weighed as a factor when deciding whether or not to partake in the occasional cup of coffee.
How Much Caffeine is too Much for 14-Year-Olds?
Most experts agree that 14-year-olds should monitor their caffeine intake to no more than 2.5mg per kg of body weight, per day. So if you weigh 60kg, you should not consume more than 150mg of caffeine a day. To put this in perspective, one cup of coffee contains 80 to 135mg of caffeine, depending on the brand and strength.
Besides coffee, other beverages and foods also contain caffeine. For example, a can of soda contains 35 mg of caffeine, while a chocolate bar has around 10mg per 45g. This means that you must pay attention to the levels of caffeine you are consuming and make sure not to exceed the daily intake.
In addition, 14-year-olds should be mindful of energy drinks and other caffeinated products. Studies show that these often contain higher levels of caffeine that can lead to adverse reactions in teens, including irritability, anxiety, and insomnia.
How to Incorporate Coffee Into Your Life as a 14-Year-Old
If you opt to drink coffee, then it is important to ensure everything is done in moderation. Many health experts suggest that 14-year-olds should not consume more than one cup of coffee a day and should limit caffeine intake to no more than 100mg per day. Remember to keep track of your caffeinated beverages and opt for low-caffeine drinks such as cooled brewed coffee or decaffeinated coffee.
Moreover, it is important to practice self-care when it comes to coffee consumption. Drink in moderation and look for other alternatives alike tea or juice to avoid overconsumption. Above all, make sure to listen to your body, as it will tell you what is best for your health and wellbeing.
Are There Other Ways to Boost Energy as a 14-Year-Old?
As an alternative to coffee, 14-year-olds can also look for other, healthier sources of energy. These can come from organic sources, such as fresh fruits, nuts and seeds, and whole grains. Although they may contain considerable amounts of carbohydrates and other vitamins, they will not give you the same unhealthy highs and lows that coffee can.
At the same time, 14-year-olds should remember to boost their energy not solely through food. Exercise can also be beneficial when it comes to promoting energy, as regular physical activity can help with rest and relaxation. Yoga, running, and other forms of sports are great for maintaining energy levels throughout the day.
Getting sufficient rest is also vital for achieving high energy levels. Studies have found that teens in the age range of 12-18 need approximately 8-10 hours of sleep per night, depending on individual needs. To improve energy levels, it is recommended to have regular sleep schedules in order to rest your body and mind.
Are There Food Rules For 14-Year-Olds to Follow?
To ensure proper health, 14-year-olds should follow general nutrition rules in order to provide their bodies with the right amounts of nutrients, vitamins, and minerals. This includes consuming six to eight servings of whole grains, two to three servings of fruit, four to five servings of vegetables, and two to three servings of protein-rich foods.
At the same time, it is important to minimize unhealthy foods and drinks high in sugar, salt, and fat. Opt for fresh and fresh-frozen recipes as they offer more of the vital nutrients, instead of choosing unhealthy snacks or pre-packaged meals. Lastly, look for healthy options that are low in saturated fats and instead high in omega-3 fatty acids.
Conclusion
Can you drink coffee at 14? The answer is technically “yes”, but nutritionists and dietitians recommend using other beverage options, such as herbal tea, decaffeinated soda, or homemade lemonade. Ultimately, it is up to you to make the decision whether or not to drink coffee as a 14-year-old. It is important to keep in mind that, if you do opt to drink coffee, moderation should be the key. For general wellbeing, 14-year-olds should remember to follow nutrition rules, opt for organic foods and drinks, and practice regular physical activity.
