Energy Drinks and Young Footballers: Hidden Risk or Legal Doping?
A colourful can in a young footballer’s kit bag is no surprise anymore. Prime, Monster, Red Bull or Celsius are marketed as a fast route to energy, focus and performance. For children and teenagers, the reality is less attractive: an energy drink is not a sports drink. It is a stimulant. Combined with training, match stress and poor sleep, it can do more harm than good.
Czech HBSC 2022 data show that risky energy drink consumption among school-aged children is growing. Among boys in ninth grade, repeated consumption rose from 16% in 2018 to 22% in 2022. Among girls of the same age, it rose from 7% to 15%. This is not a niche trend. It is a habit that is reaching changing rooms and youth teams.
The short answer for parents and coaches is clear: energy drinks are not an appropriate way to “charge” a young footballer before a match. Caffeine can support some performance markers in adult athletes when the dose is controlled. In children and teenagers, the risks are more important: poorer sleep, nervousness, palpitations, energy crashes and, in vulnerable individuals, possible cardiac complications.
Quick answer for parents and coaches
- An energy drink is not an isotonic drink. An isotonic drink supports hydration and minerals; an energy drink stimulates the nervous system.
- For children and teenagers, caffeine before a match is not a good routine. It can worsen sleep, recovery and calm decision-making in play.
- One strong can may exceed the safety frame for a child’s body weight. Drinks with 160–200 mg of caffeine are especially problematic for younger players.
- The best “pre-match energy” is food, water and sleep. Practical options are listed below in the section on healthier alternatives.
Energy drink vs. sports drink: where do parents most often get it wrong?
The biggest confusion comes from grouping two very different drinks together. A sports drink, often called an isotonic drink, is designed to support hydration and replace minerals during longer or very intense exercise. An energy drink is designed to stimulate the nervous system. The problem is that the packaging often looks sporty, the advertising talks about performance, and a child may believe that an “Energy” can belongs in a match routine just like boots.
| Feature | Sports / isotonic drink | Energy drink |
|---|---|---|
| Main purpose | Hydration, carbohydrates and electrolytes during longer exercise | Stimulation of alertness and masking fatigue |
| Typical ingredients | Water, sodium, potassium, lower-concentration carbohydrates | Caffeine, taurine, guarana, sugar or sweeteners |
| When it can make sense | Long matches, tournaments, hot weather, heavy sweating | As a sports aid for children and teenagers, it does not make sense |
| Risk for young players | Low when used appropriately; watch unnecessary sugar outside exercise | Insomnia, nervousness, tremor, higher heart rate, blood pressure and energy swings |
For training sessions shorter than about an hour, most children only need water. An isotonic drink may have a place during a long match, a tournament or heat. An energy drink does not fit this logic because it does not solve the footballer’s main need: fluids and gradually available fuel for the muscles.
What happens in the body after drinking an energy drink?
The key ingredient is caffeine. In the brain, it blocks adenosine receptors. Adenosine is one of the substances that signal tiredness. Caffeine does not remove fatigue; it temporarily turns down the signal. A young player may feel switched on, but the muscles have not received better fuel and the nervous system is not better rested.
Caffeine often starts working within 15–30 minutes and may remain active for several hours. Its half-life is commonly given as around 5 hours. If a player drinks a can before an afternoon training session, a significant part of the dose may still be in the body at bedtime. That matters because recovery in young athletes depends heavily on sleep.
Sugar is the second part of the problem. Many 500 ml energy drinks contain roughly 50–60 g of sugar, more than twice the 25 g level that the WHO describes as a useful daily target for free sugars. After a rapid rise in glucose, a sharp energy drop can follow. In the middle of a match, that may look like fatigue, shakiness, poorer concentration and irritability.
| Ingredient | What it promises | What it may cause in a teenager |
|---|---|---|
| Caffeine | Alertness, faster reactions, feeling of energy | Insomnia, anxiety, palpitations, tremor, poorer recovery |
| Taurine and other stimulants | “Performance” effect | Unclear combined effects with caffeine, extra load for a sensitive heart |
| Sugar | Fast energy | Energy swings, higher calorie intake, tooth decay, long-term metabolic load |
| Guarana | Natural stimulation | Another caffeine source that a child or parent may not count |
Is caffeine “legal doping”?
Caffeine is not banned by WADA. It is monitored because it is used in sport for possible performance benefits. In adult athletes, researchers often study around 3 mg of caffeine per kilogram of body weight, taken about an hour before performance. That does not mean it is sensible to give a similar dose to a fourteen-year-old player through a can from a vending machine.
One of the most relevant football studies came from Staffordshire University and Shiraz University. It involved 12 young footballers aged 16–17. After 3 mg/kg of caffeine, players improved short-pass accuracy by 1.67% and long-pass accuracy by 13.48%. At the same time, decision-making score fell by 7.14% and performance in the complex Loughborough football Passing Test fell by 3.49%.
That is crucial in football. A match is not a track test. A player must read opponents, team-mates, space, pressure and the risk of losing the ball. A drink that makes a player feel more stimulated but worsens decisions may be worse for the team than no stimulant at all.
| Parameter in the young footballers study | Result after caffeine |
|---|---|
| Short-pass accuracy | +1.67% |
| Long-pass accuracy | +13.48% |
| Decision-making in play | -7.14% |
| Complex Loughborough football Passing Test | -3.49% |
For goalkeepers, the idea of quicker reactions is tempting. But goalkeeper performance is not only reflexes. It needs calm, positioning, reading the game and coordination. Too much stimulation can bring restlessness, unnecessary rush-outs, poorer first touch or insecurity in the hands.
Cardiovascular risk: the main issue is not one can, but a vulnerable heart
Energy drinks can increase heart rate and blood pressure. In a healthy adult, this may not always create an acute problem. In a teenage athlete, however, caffeine arrives when the body is already dealing with warm-up, sprints, nerves and match stress.
The biggest concern is players with an undetected heart predisposition. Mayo Clinic researchers reported in Heart Rhythm in 2024 a time link between energy drinks and sudden cardiac arrest in vulnerable patients with genetic heart disease. Of 144 sudden cardiac arrest survivors, 7 people, or 5%, had an event temporally associated with energy drink consumption. Lead researcher Michael J. Ackerman noted that an energy drink may not be the only cause, but it can act as a trigger in a fragile heart.
For parents, this should not cause panic. It should support sensible caution. If a child reports palpitations, chest pain, dizziness, collapse, unexplained shortness of breath or there is sudden cardiac death in the family, energy drinks do not belong in that child’s sport at all. Medical advice is appropriate.
Czech data: the trend is growing and lawmakers are reacting
Energy drinks have become more common among Czech schoolchildren at a time when some traditional risk behaviours, such as smoking or alcohol use, are falling. HBSC 2022 reports indicate that roughly one fifth of Czech children aged 11–15 drink energy drinks at least twice a week. Researchers also point to links with headaches, poorer sleep, more depressive symptoms and lower life satisfaction.
In November 2024, the Czech government supported a proposal to ban the sale and serving of energy drinks to children under 15. The proposal also includes restrictions in schools, health facilities, childcare facilities and children’s events. The legislation still needs technical and legal work, but the signal is clear: this is not just another soft drink.
Prime and similar brands: the problem is mixing up hydration and energy
A new wave of popularity has also come through influencers. Brands such as Prime use sports language, bright colours and social media channels that children follow every day. It is especially confusing when one brand sells a caffeine-free hydration drink next to an energy drink with a high caffeine dose.
| Product | Typical size | Caffeine | Note for parents |
|---|---|---|---|
| Prime Hydration | 500 ml bottle | 0 mg | Not an energy drink, but still not necessary for regular training |
| Prime Energy | 355 ml can | about 200 mg | High caffeine dose, unsuitable for children |
| Red Bull | 250 ml can | about 80 mg | Smaller can, but still a stimulant |
| Monster Energy | 500 ml can | about 160 mg | Often combines high caffeine and high sugar |
| Celsius | 355 ml can | about 200 mg | High caffeine, often sugar-free, but not risk-free |
Parents should not rely on the front label. The important line is “caffeine” and warnings such as “not suitable for children”. Sugar-free does not automatically mean safe.
How much caffeine is safe for children?
EFSA gives 3 mg of caffeine per kilogram of body weight per day as a general safety reference for children and adolescents. This is an upper safety framework, not a recommendation that children should use caffeine before sport. The American Academy of Pediatrics has long advised that children and adolescents should avoid energy drinks.
| Player weight | 3 mg/kg per day | What it means in practice |
|---|---|---|
| 45 kg | 135 mg caffeine | Less than one can with 160–200 mg caffeine |
| 60 kg | 180 mg caffeine | One strong can may be close to or above the limit |
| 70 kg | 210 mg caffeine | Still not a recommendation for a pre-match routine |
Daily intake also includes caffeine from cola drinks, tea, coffee, guarana, pre-workout supplements and chocolate. In children, it is easy to underestimate the total dose.
Healthy alternative: how to fuel a player properly before a match
Football energy comes mainly from muscle glycogen, hydration and rest. Not from a can. Before a match, the goal is not to overstimulate a child, but to provide fuel that lasts.
3–4 hours before kick-off
Choose an easily digestible meal based mainly on carbohydrates with a smaller portion of protein: rice with chicken, pasta with a light sauce, porridge with fruit or bread with yoghurt. Avoid heavy fried foods and large amounts of fat.
30–60 minutes before the match
If the player is hungry, a simple snack is enough: a banana, dates, rice cakes, toast with honey or a small muesli bar. The aim is to add some carbohydrates, not create a sugar shock.
During the match
- Regular training up to 60 minutes: water.
- Long match, tournament or heat: water or a weaker isotonic drink with sodium and carbohydrates.
- Half-time: a few sips and possibly a piece of banana; not an energy drink.
- After the match: fluids, carbohydrates and protein for recovery.
Homemade sports drink without stimulants
For longer exercise, parents can prepare a safer option:
- 400–500 ml water,
- 200 ml 100% fruit juice,
- a pinch of salt.
The child gets fluids, some carbohydrates and sodium lost in sweat. No caffeine, no taurine and no unnecessary nervous-system stimulation.
How to talk to children about energy drinks
A simple ban is often not enough. Children see energy drinks through influencers, gaming culture, social media and sports marketing. Specific explanations usually work better:
- “Caffeine does not give energy; it hides tiredness.” The body cannot make energy from nothing.
- “Sporty packaging does not make a drink suitable for sport.” A label is not nutrition advice.
- “Want better performance? Start with sleep.” For young athletes, recovery is often a bigger advantage than any supplement.
- “Before a match, a calm head matters.” Football is decision-making, not just running.
If a child wants a pre-match ritual, replace the can with something that actually helps: a water bottle, a banana, a short breathing routine and a good goalkeeper warm-up.
Frequently asked questions from parents
Can a child have an energy drink before a match?
We do not recommend it. For young footballers, an energy drink does not solve hydration or provide real fuel for the muscles. It can instead worsen sleep, trigger nervousness, tremor, palpitations and a sharp energy crash during the match.
Is Prime Hydration the same risk as Prime Energy?
No. Prime Hydration is a caffeine-free hydration drink, while Prime Energy is an energy drink with a high caffeine dose. Parents should read the back label carefully: a sugar-free drink can still contain a lot of caffeine.
How much caffeine is too much for a young footballer?
EFSA gives a general safety reference of 3 mg of caffeine per kilogram of body weight per day. This is not a recommendation to use caffeine before sport. For a 45 kg child, the reference is 135 mg, so a strong can with 160–200 mg of caffeine can exceed it.
What should a child have instead of an energy drink?
For regular training, water is enough. Before a match, an easy meal 3–4 hours before kick-off and a small carbohydrate snack 30–60 minutes before play can help, for example a banana, dates or a rice cake. In heat or during a long tournament, a weaker caffeine-free isotonic drink may make sense.
Are energy drinks doping?
Caffeine is not on the WADA prohibited list, so an energy drink is not doping in the legal sense. For young players, the health perspective matters more: short-term stimulation is not worth the risk of poorer sleep, recovery and decision-making.
When should energy drinks be discussed with a doctor?
If a child has palpitations after caffeine, chest pain, dizziness, collapse, unexplained shortness of breath, or if there is sudden cardiac death in the family, avoid energy drinks and consult a doctor. This article does not replace individual medical advice.
How we use evidence and safety information
This text is an educational article for parents and coaches, not a medical diagnosis. For health-related claims, we draw on HBSC 2022 data, EFSA and American Academy of Pediatrics recommendations, the UEFA expert statement on football nutrition and studies published in Behavioural Brain Research and Heart Rhythm. For players with health problems or a suspected heart issue, medical advice always comes first.
Conclusion: for young footballers, the risk is greater than the benefit
In controlled conditions, energy drinks and caffeine may act as an ergogenic aid for adult athletes. For young footballers, they are not a smart biohack. They are a risky shortcut that can worsen sleep, recovery and decision-making, and may place extra strain on a vulnerable heart.
Real energy on the pitch does not come from caffeine. It comes from training, good food, water, sleep and a calm mind. At BU1, we want young players to catch, run and play for the long term — not borrow performance from a can and pay interest later.
If you are looking at young goalkeeper preparation as a whole, see our guide to choosing goalkeeper gloves and our advice on how to care for gloves. Nutrition, recovery and equipment all belong together.
