Come this December, when exam season approaches, late nights, early mornings, and last-minute study sessions become familiar territory for college students. For many, caffeine is part of the routine, but new research from Safefood has raised questions about just how reliant young people are becoming on energy drinks.

Safefood research found that more than half of 15-to-24-year-olds consume energy drinks at least once a week, while one in eight drink them every day. According to Safefood CEO Joanne Uí Chrualaoich, the average energy drink contains the caffeine equivalent of one-and-a-half espressos and almost eight teaspoons of sugar. 

For students preparing for exams, that attraction is easy to understand.

Alex Devin, a fourth-year engineering scholarship student, says Red Bull has regularly featured in his exam routine throughout his three years in college.

“During exams I’d definitely drink more Red Bull than I normally would,” he said. “If I’m studying for long hours or I have an exam coming up, I find it helps me stay awake and concentrate.”

Uí Chrualaoich said the short-term boost students are looking for can come with drawbacks, particularly when it begins to interfere with rest.

“The attraction of energy drinks for students is that they promise a quick energy boost, but this comes at a cost,” she said. “While caffeine can increase alertness, the effect only lasts for a short time, and afterwards it can leave you feeling irritable and jittery.” She added that sufficient sleep is crucial for concentration, while too much caffeine can affect a person’s ability to sleep.

Safefood’s findings also show considerable differences between products. Some drinks surveyed contained the equivalent of two-and-a-half espressos in caffeine and as much as 17-and-a-half teaspoons of sugar. The organisation has also seen an increase in larger 500ml cans on the market, making higher levels of caffeine and sugar easier to consume.

For Devin, however, energy drinks are part of an exam routine he believes is balanced by the rest of his lifestyle.

“I exercise a lot and I’d consider my diet quite healthy. I eat plenty of fruit and vegetables, so I feel like I balance it out,” he said.

“I know drinking loads of them obviously isn’t good for you, but there are plenty of things people eat and drink that aren’t particularly healthy. For me, it’s just about not overdoing it.”

Uí Chrualaoich warned that regularly relying on energy drinks can have consequences beyond tiredness and disturbed sleep.

“Over-reliance on stimulant drinks has an impact beyond sleep disturbance and mood,” she said, pointing to international evidence associating frequent or high consumption with adverse physical, psychological and behavioural outcomes among young people.

High sugar content can also contribute to excessive calorie intake and affect dental health, while Safefood says evidence also associates excessive energy drink consumption with increased cardiovascular risks. 

For students looking for another way through exam season, Uí Chrualaoich’s advice is comparatively simple.

“We know exam season can be tough, but looking after your body and your mind is the best way to help you perform on the day,” she said.

“Eating regular, balanced meals, staying well-hydrated and getting enough sleep are healthier and more sustainable ways to do it than relying on energy drinks.” She recommends limiting coffee to one or two cups per day, adding that “water is always the best option”. Uí Chrualaoich also advised using Safefood’s very useful kitchen guide for students.

For Devin, Red Bull is unlikely to disappear from the revision desk just yet.

“I wouldn’t say I rely on it every day, but when exams come around it does help me,” he said. “I think as long as I’m sensible with it, I’ll probably keep drinking it.”

The challenge, then, may not be convincing students that energy drinks are healthy — most already know they are not. Instead, as another exam season arrives this winter, students must weigh the promise of a few more alert hours against the sleep and balanced routine that could prove more valuable when they finally enter the exam hall. Maybe if you think you drink too much caffeinated drinks, give a few early nights sleep a go – maybe you’ll find a more natural pep in your step.