University students who maximize their efficiency levels each day by attending early classes, exercising or staying up late to finish assignments heavily support the energy drink industry. According to the Miami Student, 92% of students reported consuming caffeinated drinks.
The recommended daily caffeine limit for adults is any amount under 400 mg.
A cup of coffee, which is a common part of morning routines worldwide, contains an average caffeine dose of 100 mg, and energy drinks are increasing in caffeine levels that move into the hundreds. Energy drinks are more processed than coffee, meaning they have fewer antioxidants, vitamins and minerals.
Students who drank standard caffeinated drinks like coffee or Red Bull often reported feeling increased anxiety, stress and fatigue once the initial buzz wore off. While most reported a boost to their academic standing, it came at the expense of healthy sleep cycles.
Students who rely on caffeinated products can consider these alternative beverages that provide the same energy boost with fewer negative health effects.
Matcha
Matcha is a classic green tea with roots in East Asia derived from the Camellia sinensis plant that is promoted for its antioxidant properties. Along with containing a lower caffeine dose — 38 mg to 89 mg — which produces a lower-intensity boost, this drink may help lower blood pressure and bad cholesterol.
Matcha can aid in the digestion and utilization of minerals from eating other foods high in antioxidants, minerals and vitamins, meaning it complements varied diets well.
Matcha is easy to prepare as it requires only matcha powder and boiled water in a heat-safe cup. It is common to add milk, agave and citrus to the drink to cut through the innate bitterness of the herb.
Yerba Mate
Another herbal tea, yerba mate, is a blend of the ilex paraguariensis plant and spices of South American origin. Along with antioxidants, the drink is rich in minerals like potassium and calcium that support strong bone structure and sustained energy.
Caffeine levels in the drink vary from 25 to 175 mg depending on the blend. The lower dose varieties produce a mellower boost.
Like matcha, mate is made by pouring boiling water directly over the herbal blend in a heat-safe cup. The larger size of the blend requires the use of a special straw. It’s common to add honey to the drink, but it is usually served without additives.
Kombucha
This drink is not commonly caffeinated, so its impact on energy levels is from its general bodily function benefits.
Kombucha is a probiotic-packed fizzy drink made from fermented bacteria and yeast with sugars. Cultures in these drinks support healthy digestion and regularity and help fight off infections and pathogens.
An efficient digestion, lowered cholesterol and higher vitamin B levels could increase sustained energy levels. Gaining these results is a lengthy process, as it takes time to build a healthy gut microbiome.
Store-bought kombuchas usually come with premade flavors — typically fruity — so there’s no need to add anything. It is commonly used as a quick, portable dietary supplement.
