For many teenagers, sugary drinks are part of the everyday routine: a sweetened coffee before class, a soft drink with lunch, packaged juice after sports or an energy drink during a late-night study session. Individually, these choices may seem insignificant. But when they become a daily habit, it can pose a problem.
A 2026 systematic review and meta-analysis published in the Journal of Human Nutrition and Dietetics found that adolescents who consumed more sugar-sweetened beverages had 34 per cent higher odds of anxiety disorders compared with those consuming less. The researchers found an association, not proof that sugary drinks cause anxiety. So what might explain the connection?
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What the research actually found
Researchers reviewed studies published between 2000 and 2025 examining sugar-sweetened beverage consumption and anxiety in adolescents. Nine studies met their inclusion criteria, with seven reporting a significant positive association between sugary-drink intake and anxiety.
When the researchers pooled studies that measured anxiety disorders as an outcome, higher consumption of sugar-sweetened beverages was associated with 34 per cent greater odds of an anxiety disorder. This is important, but it doesn't mean that drinking a can of soda makes a teenager anxious.
The relationship could work in more than one direction. Diet may influence mental well-being, but teenagers experiencing stress or anxiety may also be more likely to reach for highly palatable foods and drinks. Other factors; including sleep, physical activity, family circumstances and overall diet may influence both.
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The Problem With Sugar in Liquid Form
A soft drink, sweetened iced tea or packaged fruit drink can deliver a considerable amount of added sugar in a relatively small volume. Because liquids require little digestion and are consumed quickly, they can contribute substantial amounts of sugar without creating the same sense of fullness as a meal or snack.
Many drinks popular among teenagers; particularly energy drinks, colas and sweetened coffees, also contain caffeine. And caffeine can complicate the picture.
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When caffeine enters the equation
Caffeine stimulates the central nervous system, increasing alertness and temporarily reducing feelings of tiredness. For a teenager trying to stay awake during a long school day or finish an assignment late at night, that can seem useful. But the same stimulant effect can produce symptoms such as restlessness, nervousness, a racing heartbeat and difficulty sleeping in some people.
In January 2025, an expert panel convened by Healthy Eating Research, with representatives from the American Academy of Pediatrics, American Heart Association, Academy of Nutrition and Dietetics and American Academy of Pediatric Dentistry, issued evidence-based beverage recommendations for children and adolescents aged 5-18. The guidance recommends plain water as the first-choice beverage, along with plain pasteurised milk, while sugar-sweetened beverages and drinks containing caffeine or other stimulants are not recommended.
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Teenagers don't necessarily see these drinks as unhealthy
A 2020 qualitative study published in Appetite explored children's and adolescents' perceptions of sugar-sweetened beverages. Participants described these drinks as sources of energy and alertness, among other reasons for consuming them. One participant described the experience as feeling like they had “energy in my body.”
A teenager who is exhausted may not be thinking about sugar intake. They may simply be looking for something that helps them get through the next class, practice or assignment.
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Could blood sugar changes affect how a teenager feels?
Large amounts of rapidly absorbed sugar can cause blood glucose to rise and then fall, sometimes bringing symptoms such as shakiness, sweating, weakness or a racing heartbeat, sensations that can overlap with anxiety. But a sugar spike does not cause an anxiety disorder.
Anxiety is far more complex, shaped by psychological, biological and environmental factors. The bigger concern is whether frequent sugary drinks contribute to unstable energy, poorer diet quality and disrupted sleep, which can affect how a teenager feels and functions.
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The gut-brain connection is another piece of the puzzle
Diet influences the composition and activity of the gut microbiome, and high intakes of added sugars have been associated with changes in microbial composition. There is considerable interest in whether these changes could influence inflammation, metabolism and brain signalling.
But this area is still developing. We do not yet have enough evidence to say that sugary drinks alter the gut microbiome in a way that directly causes anxiety in teenagers.
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What should parents actually do?
The answer is not to treat every sugary drink as a threat. A teenager having a soft drink occasionally is very different from consuming several sugar-sweetened or caffeinated beverages every day.
Instead of focusing on a single drink, look at the overall pattern. Does your teenager regularly use caffeinated drinks to stay awake? Are sugary drinks replacing water or balanced meals? Do they experience an afternoon energy crash? Are they struggling to sleep? Are they increasingly dependent on energy drinks during exams or busy school periods? These questions provide a much more useful starting point than simply counting cans.
Small substitutions can also help. Water can become the default drink at home, while plain milk can provide an option with protein and calcium. Unsweetened versions of familiar beverages can gradually replace heavily sweetened ones.
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Anxiety deserves attention beyond the diet
If a teenager is persistently anxious, withdrawn, irritable or overwhelmed, changing their drinks should never be presented as a treatment for anxiety. Mental-health concerns deserve proper assessment and support from a qualified healthcare professional.
What nutrition can do is support the foundations around mental well-being: regular meals, adequate hydration, sufficient sleep and a balanced diet.
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Sometimes, improving well-being isn't about finding one dramatic solution. It starts with noticing the small habits that quietly shape the way we feel every day.
Small changes can make a big difference. Get a personalised diet consultation to build healthier eating and drinking habits that work for you and your lifestyle.
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