Coffee is a fabulous study enhancer for many of us trying to burn the midnight oil, but if you are already a regular drinker, are you using it the smart way?

Pros of Caffeine

First up, remember there are no ‘bad’ or ‘good’ foods.  The key is moderation (relevant to the food type) to ensure you have a good balance of foods to keep your body healthy.

1. Temporary Alertness – Caffeine will provide a short term burst in energy and alertness, giving you better focus for the tasks at hand.
2. Social gains – stopping for a shared coffee break is a break from study and a wellbeing boost by connecting with a friend.
3. Affordable – instant coffee does the same job as an espresso at a cellular level, so you can get the benefits without busting the bank account.

Cons of Caffeine

1. Crashing -just like sugar, you can have a caffeine crash, so you may feel more tired than before.  You’ll need to observe how your body reacts.
2. Poor sleep – excessive amounts can harm your sleep quality, making your alertness and focus more difficult the next day.
3. Health risks – caffeine has been linked to various health issues like anxiety, high blood pressure, digestive issues, inflammation and heart palpitations (your heart feels like its beating real fast).
4. Dependency and withdrawals – having large and regular amounts then suddenly reducing, you may experience headaches, irritability, tiredness and generally feeling a little lost and unable to function properly (you know those moments…has your coffee kicked in yet??)

How and when to use caffeine then?

If you still love a coffee, and don’t experience serious health issues from it, then it’s just a matter of being smart about caffeine consumption, so you can continue to enjoy it without it ruining your study efforts and general wellbeing!

1.  Limit intake to no more than 400mg per day.  What does that look like?  A cup of tea or instant coffee has around 50mg, a 250ml can (small V, not the Mother size) around 100mg, while a cappuccino has around 100mg as well.  Don’t forget there’s also caffeine in Coke, chocolate, green tea and even decaffeinated coffee (around 20mg).     But hey, 400mg is not a target to aim for, keep it as low as possible.
2. Try and have all your caffeine consumed by mid-afternoon. The half-life of caffeine is around 5-6hours (depending on body type), which means there’s still a little bit running around your body at bedtime, which could disrupt your sleep.
3. Stay hydrated – caffeine is a diuretic, which means it’s going to empty your bladder faster. Replace your water regularly to avoid dehydration headaches.
4. Stay natural – best to stick to natural sources like coffee, tea and dark chocolate.
5. Prioritise sleep – most of us need 6-8hours of quality sleep daily to function at our best.

Our best advice is to stay active, take regular exercise and fresh air, drink plenty of water, eat the best and freshest foods you can.

Good luck with your exams!
Ngā mihi
UC Rec&Sport | Te Ratonga Hākinakina