This Week at PRMS
October 23, 2026
Hello families,
As middle schoolers transition through ages 9 to 13, their bodies and brains undergo remarkable growth. Supporting this development requires building sustainable daily habits. Specifically around sleep, nutrition, and hydration. Recently, we have noticed an increasing trend of students bringing energy drinks to school. I want to share key insights grounded in research from the American Academy of Pediatrics (AAP) to help our school community make informed decisions.
1. The Sleep Foundation: 9 to 11 Hours
Middle school students require 9 to 11 hours of sleep per night for proper brain development, emotional regulation, and memory retention.
The Cycle: When students lack adequate sleep, their focus drops, mood swings increase, and they often seek quick fixes to stay awake during class.
Screen Boundary: The AAP emphasizes removing screens from bedrooms at least one hour before bedtime, as blue light delays the natural release of melatonin needed for restful sleep.
2. Whole Food Nutrition Over Energy Quick-Fixes
A balanced diet rich in protein, complex carbohydrates, and healthy fats provides steady, long-lasting stamina without sudden crashes.
Fueling the Brain: Skipping breakfast or relying on processed snacks causes blood sugar spikes followed by mid-day fatigue.
Healthy Habits: Packing balanced meals and encouraging regular hydration with plain water keeps students alert through sports, arts, and academics.
3. What the AAP Says About Energy Drinks
It is common for students to confuse energy drinks with sports drinks, but pediatric experts draw a clear line between them. The American Academy of Pediatrics explicitly recommends that children and adolescents should never consume energy drinks.
Here is why energy drinks are unsafe for 9-to-13-year-olds:
Excessive Caffeine Load: The AAP recommends that children under 12 avoid caffeine entirely, while youth ages 12–18 should not exceed 100 mg per day. Single cans of popular energy drinks often contain 200 mg to 300 mg of caffeine. That is equivalent of up to three cups of coffee and six cans of coke.
Unregulated Stimulants: Beyond caffeine, these beverages contain additives like guarana, taurine, and L-carnitine, creating an unpredictable stimulant combination for developing nervous systems.
Physical Health Risks: Pediatricians caution that these high-stimulant drinks can cause abnormal heart rhythms, elevated blood pressure, severe anxiety, headaches, and dehydration.
Disrupted Sleep Cycles: The high concentration of caffeine directly blocks deep sleep, causing students to wake up tired the next morning and fall into a cycle of fatigue and caffeine dependency.
High Sugar Content: Many energy drinks carry up to 25 to 30 teaspoons of sugar, far exceeding the recommended daily limit of 6 teaspoons, leading to energy crashes and increasing the risk of tooth decay and long-term metabolic issues.
How We Can Partner Together
Switch to Water: Water and low-fat milk remain the healthiest choices for daily hydration. For typical physical activity, plain water is all young athletes need.
Talk to Your Child: Open a conversation at home about how marketing targets middle schoolers and why these drinks affect growing bodies differently than adults.
Prioritize Rest: If your child feels consistently fatigued, focus on adjusting bedtime routines rather than reaching for caffeinated supplements.
Thank you for your continued partnership in keeping our students healthy, safe, and ready to learn!
-Mrs. Vanderhoof
These students raised the most money in their grade! They were lucky enough to get a pizza party with Mrs. Vanderhoof. Nice job to all the students that raised money for our middle school!
Pine River Middle School Veterans Day Breakfast
Pine River Middle School would like to invite all veterans, active-duty military members, and their spouses to join us for a special Veterans Day Breakfast honoring those who have served our country!
📅 Wednesday, November 11th
⏰ 8:15–9:00 AM
📍 Pine River School Library
Veterans are welcome to enjoy breakfast with their middle school family members. Following breakfast, the high school will be holding an assembly.
Please RSVP to Mrs. Wien at 231-829-3141, option 2.
We look forward to honoring our veterans and showing our appreciation for their service and sacrifice. Thank you for all you have done for our country! ❤️🤍💙
