Balancing the demands of sixth form or university can be overwhelming. Between classes, late-night study sessions, part-time jobs and a busy social life, staying energised can feel impossible. For many students, the go-to solution is a quick energy drink. But while this may seem like a miracle in a can, energy drinks come with more risks than rewards. Fortunately, there are ways to keep motivation up without reaching for one.

Why energy drinks?

Energy drinks have become a popular go-to for many people, particularly busy students. In fact, millennials and Generation Z account for 78% of energy drink consumption in the UK. With bold marketing claims promising increased focus and stamina, and fun fruity flavours, they appeal to busy young people.

Convenience is another big draw; grabbing a can from a vending machine feels like a quick, easy solution for beating lethargy. Many people reach for energy drinks to stay awake during late-night study sessions or power through long days. However, relying on them often comes at the expense of long-term health.

The downsides of energy drinks

Energy drinks may seem like the perfect solution for busy students, but their risks far outweigh their benefits. Here are some of the downsides of relying on these quick fixes:

Crash and burn

The spike in energy your teen feels after an energy drink comes from a massive dose of caffeine and sugar. While this might give a temporary boost, it often results in a sharp drop once the effects wear off. This crash can leave them feeling more exhausted than before, and lead to dependency.

Sleep disruption

Many energy drinks contain as much as 150 to 300 milligrams of caffeine per serving, equivalent to two to four cups of coffee. Consuming this much, especially later in the day, can interfere with your teen's ability to fall asleep and get deep, restorative rest. Over time, sleep deprivation makes it even harder to stay alert and productive during the day.

Heart health risks

High caffeine levels can cause increased heart rate, high blood pressure and even heart palpitations in some people. For those with underlying heart conditions, energy drinks can pose serious risks.

Anxiety and jitters

The excessive caffeine in energy drinks can overstimulate the nervous system, leading to symptoms like restlessness, anxiety and shakiness. These effects can make it harder to concentrate and can exacerbate stress that young people already deal with.

Sugar overload

Many energy drinks are loaded with sugar, with some cans containing 50 grams or more. This can lead to weight gain and an increased risk of conditions like type 2 diabetes. The rapid spike and subsequent crash in blood sugar also contribute to fatigue and irritability.

Hidden ingredients

Energy drinks tend to contain additional stimulants, such as taurine and guarana. While companies market these as natural energy boosters, their long-term effects aren't well studied, and combining them with caffeine can amplify negative side effects.

Dependency

Over time, regular consumption can lead to caffeine dependence. This means your teen may need increasingly larger amounts to feel the same boost, and they'll likely experience withdrawal symptoms like headaches, fatigue and irritability when they try to cut back.

10 healthy ways to boost energy naturally

Staying energised throughout the day doesn't require caffeine or sugary drinks. In fact, small, intentional changes to your teen's daily habits can have a bigger, more sustainable impact on their energy. Here are 10 ways to improve it naturally.

1. Prioritise quality sleep

While eight hours of sleep is fantastic, quality matters too. If they're tossing and turning all night, try creating a relaxing bedtime routine. This could include reading, meditating or listening to calming music. Make their bedroom a sleep-friendly zone by keeping it dark, quiet and cool. Avoid caffeine and heavy meals in the hours before bed. If stress keeps them awake, get them to write their thoughts in a journal to clear their mind.

2. Eat for steady energy

What your teen eats greatly affects how they feel throughout the day. Foods rich in complex carbohydrates, like quinoa, brown rice or sweet potatoes, provide slow-releasing energy that lasts for hours.

Include lean protein sources like chicken, turkey, tofu or beans to keep hunger at bay. Healthy fats from avocados, nuts or olive oil also help stabilise energy. A protein-rich lunch can boost attention span, making it easier to get through the day. Try to avoid keeping lots of sugary snacks in the house, as they can cause blood sugar spikes and crashes that leave them drained.

Spacing out meals also helps avoid the energy roller coaster caused by hunger or overeating. Plan ahead with healthy snacks like boiled eggs, a small bag of nuts, some yoghurt or veggie sticks with hummus. Include high-fibre foods like whole-grain crackers or berries to keep them fuller for longer. For a midday pick-me-up, pair protein with a slow-burning carb, such as cheese and crackers.

3. Stay hydrated

Even mild dehydration can cause fatigue and difficulty concentrating. Water helps regulate body temperature and improves digestion.

Start your teen's day with a glass of water, and encourage them to drink throughout the day. If they're active, they'll need more to replace what they lose through sweat. Herbal teas, coconut water, infused water and water-rich foods like cucumber and watermelon are great ways to stay hydrated without getting bored. If they're always on the go, a reusable water bottle is a good reminder to sip throughout the day.

4. Move regularly

Exercise doesn’t have to mean a trip to the gym or an hour-long run. Quick bursts of movement, like walking between classes or a few minutes of yoga, can be just as effective for boosting energy.

Regular exercise also improves sleep, reduces stress and increases stamina. If your teen's pressed for time, encourage them to combine movement with other activities, like taking the longer route to class or stretching while watching TV.

5. Manage stress

Stress can have a significant negative impact on your teen's energy and focus, leaving them exhausted. When they're stressed, their body releases cortisol, which can leave them feeling mentally and physically drained.

Build stress-reducing activities into their daily routine, like journaling, meditation, reading or spending time with friends. If they're overwhelmed by their workload, help them break tasks into manageable chunks and tackle them one at a time.

Another effective approach is to practise gratitude. Encourage your teen to write down three things they're thankful for each day, which can shift their focus away from stressors. If they feel particularly overwhelmed, speak to your GP.

6. Use caffeine wisely

Caffeine is a great tool for energy when used responsibly. Limit your teen's intake to one or two cups of coffee or tea a day, and encourage them to avoid sugary coffee drinks, as these can cause crashes later on.

If they need a midday pick-me-up, green tea contains less caffeine and provides a more gradual boost. Keep in mind that caffeine stays in the system for hours; they could feel the effects for up to 12 hours, so they'll need to stop early in the afternoon to get a good night’s rest.

7. Take a power nap

Napping is an art. A short nap of 20 to 30 minutes is ideal for boosting alertness without leaving your teen feeling groggy. If you find them in a sleepy slump, encourage them to set a timer and rest somewhere quiet and comfortable.

8. Keep a consistent routine

When your teen's body knows what to expect, it’s easier to maintain steady energy. Help them set regular times for meals, study, exercise and unwinding. Encourage them not to overload their schedule with back-to-back commitments, and to leave time for breaks and self-care. If they struggle with time management, a planner or scheduling app can keep them organised and on track.

9. Optimise their environment

Your teen's environment can have a surprising impact on their energy. If they feel sluggish, open the blinds and let in natural light; it helps regulate the body’s internal clock and improve mood.

Add some plants to their space for a refreshing touch of greenery. If they're stuck in a dim classroom or library, encourage them to take a quick break outside to soak up some sunlight.

10. Get outside

Spending time outdoors can be a game-changer for energy levels. Natural light boosts serotonin, a hormone that helps regulate mood and keeps you alert.

Fresh air and the sights and sounds of nature can also reduce stress and improve focus. Even a short walk outside between classes can recharge the mind and body. If your teen has access to a park or green space, they could study there or eat lunch outdoors to combine productivity with the energy-boosting benefits of nature. Getting outside can also regulate their sleep-wake cycle, for better rest at night.

Finding lasting energy

While energy drinks may seem like a necessary quick fix, the long-term consequences aren’t worth it. By adopting healthier habits, your teen can stay energised, focused and ready to tackle whatever life throws at them.

Worried about your teen's stress or wellbeing?

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