Did you know that one can of an energy drink can contain up to 10 teaspoons of sugar and nearly half your daily caffeine limit? That’s more than most people realize and it could be impacting your sleep, stress levels, and academic performance.
Why Energy Drink Consumption Matters to Well-being and Academic Success
Energy drinks are often marketed as quick fixes for fatigue and focus, especially during exams. But overconsumption can lead to sleep disturbances, anxiety, dehydration, and even heart issues. These side effects directly affect your ability to concentrate, retain information, and perform well academically. Staying energized through healthier habits supports both your physical wellbeing and your success in the classroom.
Are there guidelines to follow for energy drink consumption?
Caffeine limits: Adults should consume no more than 400 mg/day. Teens (13–18) should stay under 2.5 mg/kg of body weight/day, or 180 mg/day.
Sugar limits: Ideally, less than 5% of daily calories from added sugars—about 24 grams/day. One energy drink can contain 40–60g of sugar, far exceeding this.
Avoid mixing energy drinks with alcohol, and don’t consume them within 4–6 hours of bedtime.
Tips to Practice Healthy Energy Habits
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Hydrate: Keep a water bottle with you and use campus refill stations.
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Sleep: Aim for 7–9 hours per night.
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Eat well: Balanced snacks with carbs, protein, and fiber help maintain energy.
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Stay active: Physical movement boosts alertness naturally.
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Read labels: Watch for hidden caffeine sources like guarana, yerba mate, and green tea extract.
Actionable Advice
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Track your caffeine intake from all sources (coffee, tea, soda, chocolate).
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Replace energy drinks with flavoured water or herbal teas.
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If you feel symptoms like chest pain, rapid heartbeat, or dizziness after consuming energy drinks, seek medical help immediately.
Visit our booths to learn more about energy drinks impact on learning!
Village 1
Nov. 27: 11:30am - 1:30pm
Nov. 28: 11:00am - 1:00pm
Claudette Millar Hall
Dec. 2: 11:00am - 1:00pm
Dec. 3: 11:00am - 1:00pm
Campus Wellness Services
Students can access Campus Health & Wellness Services for medical assessments and advice, Counselling Services for support with sleep and stress, and Nutrition Education from Courtney, our registered dietitian to learn about healthy energy alternatives.
Book an appointment with one of our nurses or counsellors if you’re concerned about energy drink consumption and its impact on your academic success.
Need more help maintaining your energy?
You don’t have to figure it out alone. There’s support here for you at UWaterloo: