When cramming for a test or writing a ten-page paper, sometimes the only motivation seems to be a frothy Venti drink from Starbucks to get you through the night. As comforting and satisfying as a Grande Salted Caramel Mocha may sound, 420 calories of sugary goodness and 175 milligrams of caffeine might not be what your body needs at 10 p.m. Energy drinks aren’t a good substitute either, with their long lists of confusing ingredients containing more sugar and caffeine than four sodas.
By cram-time, our bodies are winding down and our metabolisms have slowed. Medium sized drinks from coffee shops generally have anywhere between 7% and 25% of our daily recommended carbohydrates and the warm cardboard cup is also harboring additional sodium and sugar. Popular energy drinks such as 5-Hour Energy, Monster and Redbull are high in calories and contain soaring amounts of B vitamins, which the high protein diet of most Americans already fulfills.
In a New York Timesarticle discussing the risks of energy drinks, Troy D. Tuttle, an exercise physiologist at the University of Texas, said, “These drinks are a kind of sensory overload for the body, with too much stuff coming in at the same time.” He also noted that many of the ingredients have not been researched, especially in combination with each other.
While moderate caffeine consumption has shown no negative side effects, college students are well aware of its addictive properties. The Mayo Clinic considers a moderate dose to be 200 to 300 milligrams a day. A drinker that consumes 500 – 600 milligrams a day may experience insomnia, nervousness, restlessness, irritability, upset stomach, and muscle tremors.
According to Self magazine, having large amounts of caffeine at one time can worsen anxiety. In order to power through the night without the added stress, Self suggests starting with one 12-ounce coffee and having another small cup a few hours later when the caffeine wears off (after about five hours.)
Junior journalism major Rachel Rosenthal drinks large amounts of coffee a few times throughout a semester when she has an important paper, project or test. “It makes me shaky, kind of nauseous, and my leg is incessantly bouncing,” Rosenthal said. “The high caffeine dosage is probably responsible for why I freak out and panic.”
Here are several options to consider before your next caffeine overload:
· Coffee with skim milk: You still get a warm cup of java, but without the fat. Try a milder blend and you will be able to use less milk. One cup of coffee has between 95 – 200 milligrams of caffeine.
· Green Tea: Many health magazines and dieting plans suggest drinking green tea for various benefits. Not only is it full of antioxidants, but it also contains between 15 – 40 milligrams of caffeine per cup. Teas are likely to come with less of a “crash” when the caffeine wears off. “I like that green tea has health benefits in addition to just the caffeine,” junior journalism major Maddy Roth said, who chooses this beverage over coffee.
· Black tea: The powerhouse of tea. This warm beverage has 40 – 120 milligrams of caffeine. According to the Journal of Food Science, black tea may be used to control diabetes and is known for boosting the immune system and having antihypertensive qualities. Decaffeinated black tea even contains 2 – 10 milligrams of caffeine.
· Water: OK, so it might not have caffeine, but it is crucial not to forget this beverage, especially when drinking large quantities of caffeine. It will help ease the “crash” when you have two more hours of studying to get through, keep you full and energized.
But most importantly, don’t use coffee as a lifeline. Nothing has the benefits that sleep does, so make some time for shut-eye as well.