Do you find that caffeine makes for the finest study companion? Do you hope your cappuccino kicks in before the pains of reality do? You will find yourself among a multitude of students who share this exact sentiment. A Clinical Nutrition article suggests this unbelievably high statistic: 92% of students are caffeine consumers. Considering the zest and focus sponsored by that to-go-cup, coupled with the desire to blend in with what social media purports as being typical coffee culture for “students on the grind”, it is understandable why this percentage is so high. Let us venti a little and explore what caffeine is, how much of it you should be consuming, and some habits that may cause students more harm than good.
Caffeine, in simple terms, is a substance that shortens the time it takes your brain to communicate with the rest of your body and eliminates feelings of lethargy. The body’s energy-boosting process continues to function over time, but as tolerance develops, your body’s capacity to experience the “coffee buzz” dissipates. But how much caffeine is contained in these inviting mugs of delicious and warm comfort? And what is the estimated recommended daily intake for adults? The Food and Drug Administration recommends that adults consume no more than 400 to 500 mg of caffeine daily. This roughly equates to four or five brews of filter coffee. A single shot of espresso, depending on the variety, contains between 40 and 60 mg of caffeine. Similar amounts of caffeine are found in a single-shot latte, a cappuccino, and an instant coffee. (If the shot of espresso doubles, so will the caffeine content.)
Therefore, the 400 mg limit is a longshot away from being reached. That being said, are you aware that teas, soft drinks and energy drinks all contain caffeine as well? Tea and canned cold drinks like coke typically contain less caffeine than a shot of espresso. Interestingly, herbal teas contain 0 mg of caffeine, while diet coke contains 46 mg, as opposed to regular coke, which contains only 34 mg (now you can justify opting for regular coke over diet). Bottled coffee drinks and energy drinks are a whole different beast, since their caffeine content ranges from 75 to 316 mg, depending on the brand. Thus, if you consume one coffee and an energy drink, these beverages combined will help them reach, if not exceed, the maximum daily caffeine limit. This could lead to you developing a high caffeine tolerance.
According to a Medical News Today article, high amounts of ingested caffeine may lead to unwanted side effects like tension headaches, nausea, dizziness, increased heart rate, withdrawal symptoms, and nervousness. Additionally, high caffeine levels derail your concentration rather than enhancing it. Thus, it is essential to monitor how much caffeine you consume to avoid having to skip studying or having to awkwardly exit a lecture unnoticed due to feeling ill. Your academics can take a dive if you fall behind schedule.
Very few students leave university unscathed from the timely practices of “pulling an all-nighter” (if you cannot relate, that is a mug-nificent feat!). Another cause for concern is relying on caffeinated drinks to power through last-minute miracle sessions. As previously emphasised, caffeine operates in two ways: by orchestrating your caffeine buzz and warding off any lingering feelings of drowsiness. Hence, consuming caffeine late at night disrupts sleeping patterns and, subsequently, encourages daytime drowsiness, which could lead to developing insomnia if done repeatedly. Caffeine-assisted all-nighters shorten your sleep, which in turn can lead to a decline in your focus, response time, and mood, ultimately impacting your ability to study. Scientists advise that caffeine should be consumed no later than six hours before bedtime.
The human body is supported by a latte bizarre features. Our brains can release dopamine, which makes us happy but also instructs the production of cortisol, which makes us stressed. The latter hormone also helps us “rise and shine” in the mornings. If your morning regime consists of waking up, then drinking a cup of coffee (or the other way around) then this may also be the culprit of your ‘on edge’ disposition, as the coffee will increase your already heightened cortisol levels. As a result, you will be too stressed to ‘lock in’ on your studies. The best time to ingest caffeine is about two hours after waking up.
Caffeine is a versatile stimulant that enables people to be productive as well as defend the body against diseases due to its robust supply of antioxidants. However, there are potential adverse effects that may implicate your academics if caffeine is not consumed correctly. Thus, the responsible practice is to be aware of the amount of caffeine you have consumed, ensuring that it remains below the recommended intake. Also make sure that your first sip occurs at least two hours after having a full night’s rest and no later than six hours before you sleep again. Do not let caffeine mug your academic success.
