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It’s that time of year again… almost winter break with final exams looming around the corner before much-needed rest at home. The end of the semester is always exhausting, as students face the doom-bringing ‘lock in’ to get their desired grades. Here at U of M, this means pulling all-nighters at the UGLI or all-day coffee crawls to try and stay ahead of the curve. Being at a university filled with very competitive people also fuels this mindset and need to go above and beyond academic expectations. These are students who got As all their lives, so it’s natural that the same expectation carries into college, putting more pressure on maintaining high GPAs.
battling sleep to study
When college students are preparing for finals with these all-nighters and cram sessions, many turn to caffeine in order to stay awake. In fact, according to The Pitt News, during college finals week, energy drink sales skyrocket by 300% to 400%, which is an insanely high number. The daily average caffeine intake for adults is no more than 250 milligrams, and many college students report consuming far more than that amount during finals week, with energy drinks being the main source. This overconsumption of caffeine can be dangerous, as too much caffeine can put stress on the body, specifically on the heart and respiratory system, as many report feeling heart palpitations or chest pain, not to mention cardiovascular and gastric issues.
Many individuals also report energy drinks having a higher ‘rush’ than coffee, so increased consumption of them can be risky. Overconsumption of energy drinks may even have adverse effects on the ability to aid study, as stimulants combined with sleep deprivation hinder the ability to commit information to long term memory. These memory association issues are counterproductive! It could be better to sleep a little longer rather than risk forgetting the information you’re trying to learn on little to no sleep. I myself can admit that I consume too much caffeine, and sometimes experience the lightheadedness associated. When I worked to start favoring coffee over energy drinks, I began to feel better and more alert on average, even if I was studying slightly less.
‘healthy’ marketing tactics
Furthermore, in more recent years as energy drinks have become more and more popularized in American culture, there arises a new trend – catering towards the healthy, gym lifestyle. While Red Bull were the pioneers of the energy drink industry, brands today like Celsius, Alani, Monster, Bang, etc. all promote themselves as being healthier due to their low-calorie, zero-sugar branding. This especially targets individuals who are in calorie deficits or attend the gym regularly. These companies push their zero calorie, zero sugar drinks as being good alternatives to Red Bull or calorically dense coffees, but have extremely high levels of caffeine. To put things into perspective, 200 mg of caffeine is two Red Bulls, two cups of coffee, or an entire 6-pack of Coca-Cola jammed into a 12 oz. can. Additionally, caloric deficits combined with high amounts of caffeine can cause jitters, which can feel unpleasant.
The long term effects of this are still underdeveloped. Red Bull was the first to release energy drinks 25 years ago, and they only pack 114 mg of caffeine per 12 oz. can, compared to Celsius, Alani, Monster and others that tend to have more and some can have up to 300 mg like Bang or Reign. To further understand long-term affects of energy drinks, especially for those who consume them regularly under the age of 18, more research will be needed.
energy drink alternatives?
You may be asking yourself the following: “If I can’t chug energy drinks and I still need a much needed ‘shock’, what should I use?”
Well, even choosing to drink a few cups of coffee is more natural and better for you than artificial energy drinks. But, if you’re looking for other options, matcha, chai, ginseng, and beet supplements. All have varying levels of natural caffeine or energy for a pick-me-up! There are also many other ways to maintain your stamina. You can choose to drink more water and eat more nutrient rich foods. Hydration combined with foods dense in nutrients like avocados, whole grains, and fruits + vegetables can all help you to stay awake and have your body feeling properly rested and fueled. Finding the time to do light exercise, even if it is only for 30 minutes can also give you much needed energy post-movement!
So, with all these health factors in mind… while we all want to succeed during finals, sacrificing vital sleep in favor of energy drinks and an extra few hours of studying may not be beneficial in the long run. Prioritize your health and you’ll find that those lock-ins at the library might feel a whole lot better! Go kill those exams – you got this!