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 some ways you can keep your motivation up without reaching for a Monster.
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 United Kingdom. With bold marketing claims promising increased focus and stamina, and fun fruity flavors, they appeal to busy young people.
The convenience factor is another big draw — grabbing a can from a vending machine feels like a quick and 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 these drinks often comes at the expense of long-term health.
The Dark Side 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 for energy:
Crash and Burn
The spike in energy your teen feels after drinking an energy drink comes from a massive dose of caffeine and sugar. While this might give them a temporary boost, it often results in a sharp drop in energy levels 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 150-300 milligrams of caffeine per serving — equivalent to two to four cups of coffee. Consuming this much caffeine, especially later in the day, can interfere with your teen's ability to fall asleep and achieve deep, restorative rest. Over time, sleep deprivation can make it even harder for them 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 health risks, including the potential for cardiac arrest.
Anxiety and Jitters
The excessive caffeine in energy drinks can overstimulate your nervous system, leading to symptoms like restlessness, anxiety and shakiness. These effects can make it harder to concentrate and exacerbate stress levels — something 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 obesity and an increased risk of developing conditions like type 2 diabetes. The rapid spike and subsequent crash in blood sugar levels 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 are not 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 energy boost, and they'll likely experience withdrawal symptoms like headaches, fatigue and irritability when they try to cut back.
10 Healthy Ways to Boost Your Energy Naturally
Staying energised throughout the day doesn't require consuming caffeine or sugary drinks. In fact, making small, intentional changes to your teen's daily habits can have a bigger and more sustainable impact on their energy levels. Here are 10 ways to improve their energy naturally.
Prioritise 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 leading up to bedtime. If stress keeps them awake, consider getting them to write down their thoughts in a journal to clear their mind.
Fuel up With Nutrient Dense Foods
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 levels. A protein-rich lunch can boost their attention span, making it easier to get through the day. Avoid keeping sugary snacks in the house, as it can cause blood sugar spikes and crashes, leaving them drained.
Additionally, spacing out their meals helps avoid the energy roller coaster caused by hunger or overeating. Plan ahead to provide them 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, try pairing protein with a slow-burning carb, such as cheese and crackers, to sustain energy.
Stay Hydrated
Even mild dehydration can cause fatigue and difficulty concentrating. Water helps regulate your body temperature and improves digestion.
Start your teen's day with a glass of water and where possible encourage them to drink throughout the day. If they're active, increase their water intake to replace what they lose through sweat. Herbal teas, coconut water, infused water and water-rich foods like cucumbers and watermelon are great ways to stay hydrated without getting bored. If they're always on the go, provide them with a reusable water bottle as a reminder to sip throughout the day.
Move Your Body
Exercise doesn’t have to mean a trip to the gym or an hour-long run. Quick bursts of movement like walking around in 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, try encouraging them to combine movement with other activities, like taking the longer route to class or doing stretches while watching TV.
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 cause them to feel mentally and physically drained.
Incorporate stress-reducing activities into their daily routine, like journaling, meditation, reading or spending time with friends. If they're overwhelmed by their workload, break their tasks into more manageable chunks and encourage them to tackle them one at a time.
Another effective approach is to practice gratidue. 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.
Time Your Caffeine Intake 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 per day, and encourage them to avoid sugary coffee drinks as these can cause crashes later on.
If they need a midday pick-me-up, encourage them to switch to green tea, which contains less caffeine and provides a more gradual boost. Keep in mind that caffeine stays in their system for hours. They could continue to feel the effects for up to 12 hours, so they'll need to stop early in the afternoon to ensure they get a good night’s rest.
Power Nap Smartly
Napping is an art. A short nap of 20–30 minutes is ideal for boosting alertness without making your teen feel groggy. If you find them in a sleepy slump, encourage them to set a timer and rest somewhere quiet and comfortable.
Stick to a Schedule
When your teen's body knows what to expect, it’s easier to maintain steady energy levels. Get your teen to set regular times for meals, study sessions, exercise and unwinding. Encourage them to avoid overloading their schedule with back-to-back commitments and leave time for breaks and self-care. If they struggle with time management, get them to use a planner or a scheduling app to keep themself organised and on track.
Brighten Your 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 will help regulate their body’s internal clock and improve their 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.
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, making it easier to tackle your to-do list. Even a short walk outside between classes can recharge the mind and body.
If your teen has access to a park or green space, get them to consider studying there or eating lunch outdoors to combine productivity with the energy-boosting benefits of nature. Plus, getting outside can regulate their sleep-wake cycle, ensuring better rest at night.
Find 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.
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