The Truth About Teen Health: The shocking impact of energy drinks and consuming UPFs

In a world packed with screens, stress, and fast food, many teens are running on empty, skipping meals, guzzling energy drinks, and barely drinking any water throughout the day. And yet, we expect them to perform well at school, regulate their emotions, be active, and bounce back from setbacks with resilience.

Can your teen truly thrive if they’re not fuelling their body and brain properly?

As a parent, you have more influence than you think. You can help them build small, sustainable nutrition and hydration habits that will make a huge difference, not just now, but for years to come.

In this blog, we’ll explore:

• Why nutrition and hydration are essential for teenage growth and mental health

• How diet and hydration affect mood, energy, and resilience

• The signs that your teen might not be fuelling themselves properly

• Practical strategies to build better eating and drinking habits at home

• How these small changes can have a big impact on your teen’s confidence, focus, and wellbeing.

Why Are Nutrition and Hydration So Important for Teenagers?

The teenage years are a time of rapid growth and change, both physically and mentally. Your teen’s body is developing, their brain is still maturing, and their emotional world is becoming more complex. As a result, their need for nutrients, vitamins, and water is higher than at any other time in life.

Good nutrition during adolescence helps:

• Build strong bones and muscles

• Support healthy brain development

• Regulate hormones and mood

• Improve concentration and learning

• Boost energy for sports, hobbies, and school

• Strengthen the immune system

• Develop a healthy relationship with food and body image

Hydration is just as vital. The brain is around 75% water, and even slight dehydration can affect focus, memory, and mood. Yet many teens go through the day without drinking enough water, relying instead on energy drinks, fizzy sodas, or skipping fluids altogether.

What Happens When Teens Don’t Eat or Drink Well?

When teens skip meals, eat ultra-processed foods (UPFs), or drink too little water, the effects often show up in subtle but important ways.

Research is beginning to show a connection between frequent UPF consumption and poor emotional regulation. This means your teen might be more irritable, overwhelmed, or low—not because they’re "just moody," but because their brain isn’t getting the fuel it needs.

The good news? Even small swaps—like choosing a wholegrain wrap over a processed sandwich, or water instead of fizzy drinks—can significantly reduce UPF intake and improve overall wellbeing.

Research is beginning to show a connection between frequent UPF consumption and poor emotional regulation. This means your teen might be more irritable, overwhelmed, or low - not because they’re "just moody," but because their brain isn’t getting the fuel it needs.

The good news? Even small swaps, like choosing a wholegrain wrap over a processed sandwich, or water instead of fizzy drinks, can significantly reduce UPF intake and improve overall wellbeing.

Helping your teen become more aware of UPFs (and how food makes them feel) can be a turning point in how they eat, think, and take care of themselve

Helping your teen become more aware of UPFs (and how food makes them feel) can be a turning point in how they eat, think, and take care of themselve

You might notice your teenager:

• Wakes up tired even after a full night's sleep

• Struggles to concentrate or retain information at school

• Is more irritable, anxious, or low in mood

• Has frequent headaches or stomach aches

• Experiences frequent sugar cravings or energy crashes

• Feels dizzy or lightheaded, especially after exercise

• Is inconsistent in energy and motivation

These symptoms can sometimes be mistaken for “teenage behaviour” or assumed to be just stress, hormones, or laziness. But they can often be linked to poor nutritional habits and dehydration, which are completely within our power to change.

The Link Between Food, Mood, and Focus

We often talk about the brain and body as separate, but they are deeply connected. What your teen eats and drinks has a direct effect on how their brain functions and how they feel day-to-day.

Balanced Blood Sugar = Balanced Emotions

Teenagers often crave sugary snacks, but high-sugar foods cause blood sugar spikes followed by crashes, which can lead to mood swings, fatigue, and difficulty concentrating.

A balanced plate with:

• Complex carbohydrates (like oats, brown rice, or wholegrain bread)

• Healthy fats (like avocado, nuts, and seeds)

• Lean proteins (like chicken, eggs, beans, or tofu)

• A variety of colourful vegetables and fruits

...helps keep their blood sugar steady, energy sustained, and mood more balanced.

Gut-Brain Connection

Emerging research shows that the gut and brain are closely linked through the gut-brain axis. A healthy gut microbiome, fed by fibre-rich foods like vegetables, legumes, and wholegrains, can positively affect mental health, reduce anxiety, and even help with emotional regulation.

Hydration and Cognitive Function

Even mild dehydration can affect:

• Memory recall

• Attention span

• Problem-solving skills

• Mood regulation

Encouraging your teen to drink water throughout the day, can give them a noticeable mental boost.

Common Teen Nutrition Pitfalls

It’s easy for teens to fall into less-than-ideal eating habits due to busy schedules, peer influence, or limited food knowledge. Here are some common patterns to look out for:

• Skipping breakfast – This can cause low energy and poor focus in the morning.

• Energy drinks and sugary sodas – High in caffeine and sugar, they provide short bursts of energy but lead to crashes and can impact sleep.

• Processed snack foods – Crisps, chocolate bars, or fast food meals might be convenient but often lack nutrients needed for growth and resilience.

• Not drinking enough water – Especially during school or sports, many teens forget to hydrate.

• Unbalanced diets – Relying heavily on carbs or convenience food and missing out on proteins, healthy fats, and veg.

The goal isn’t perfection, but to help teens build awareness of what fuels them best and developing simple habits they can stick to.

Practical Tips to Support Better Nutrition and Hydration

Here are some realistic and teen-friendly strategies that can help improve your child’s eating and hydration habits:

1. Start with Small, Achievable Changes

Big overhauls can feel overwhelming, especially for teens. Instead, focus on one or two changes at a time. For example:

• Add one extra glass of water per day

• Include a fruit or veg with each meal

• Swap sugary cereal for porridge or toast with nut butter

2. Encourage a Consistent Breakfast Routine

Breakfast doesn’t have to be big or complicated. Some great teen-friendly ideas include:

• Overnight oats with fruit

• A smoothie with banana, berries, and milk

• Wholegrain toast with scrambled eggs

• Greek yoghurt with granola

Even a small breakfast helps kickstart energy and focus for the day.

3. Make Water Easy and Visible

Help your teen get into the habit of drinking more water by:

• Providing a reusable water bottle they like

• Keeping chilled water jugs in the fridge

• Adding fruit like lemon or cucumber for flavour

• Encouraging sips throughout the day, not just during meals

4. Involve Them in Food Choices and Preparation

Teenagers are more likely to eat well if they feel ownership and autonomy over their food. You can involve them in meal planning or shopping, and let them choose a selection of healthy snacks to keep at home. To take it one step further, have your teen cook once a week.

5. Keep Nutritious Snacks Available

Make healthy choices easy with grab-and-go options like:

• Fruit and nut bars

• Chopped veg and hummus

• Boiled eggs

• Handful of nuts

• Low-sugar yoghurt pots

• Smoothies or protein shakes for active teens

6. Be a Role Model

Teens are watching, even when it seems like they aren’t listening. Modelling balanced eating, drinking water, and talking positively about food and body image can go a long way.

How Improved Nutrition and Hydration Support Resilience

At Resilient Futures Coach, one of the key pillars of teenage wellbeing we focus on is developing a healthy, active lifestyle - and this includes daily habits around food and drink.

When teens begin to fuel themselves well, they often experience:

• Better concentration and academic focus

• Improved mood and emotional regulation

• Increased motivation and energy

• More restful sleep

• A healthier relationship with food and their body

• Greater resilience in the face of stress and setbacks

These changes don’t happen overnight, but over time they create a strong foundation for confidence, independence, and long-term health.

Final Thoughts: Every Small Change Matters

You don’t need to be a nutritionist or enforce a perfect meal plan. What your teenager needs most is support, encouragement, and small consistent steps toward better habits.

By helping your teen understand the power of food and water, not just as fuel but as tools for focus, mood, confidence, and health, you’re setting them up for a stronger future.

And if your teen is struggling with motivation, body image, or low energy, you're not alone. These are common issues that can be gently addressed through guided coaching, habit-building strategies, and the right environment.

Support for Parents and Teens

At Resilient Futures Coach, I work closely with teenagers to build daily habits that support their resilience, wellbeing, and personal growth, including healthier routines around nutrition and hydration.

If you’d like support helping your teen:

• Build better daily habits

• Improve their relationship with food and body image

• Feel more confident and energised day-to-day

…then get in touch to find out how 1:1 coaching or our online course could make a difference. Together, we can help your teen develop habits that last a lifetime.