Be careful with coffee and energy drinks on the morning of the exam!

Haber ile ilişkili SDG etiketleri

A critical warning has been issued to students who resort to coffee and energy drinks to "stay awake" and "stay focused" during exams. Research Assistant Ekin Çevik from the Department of Nutrition and Dietetics stated, “The stimulating effects of caffeine begin approximately 15 to 30 minutes after consumption and may last for several hours. Coffee or energy drinks do not provide energy; they merely suppress the feeling of fatigue. This is a temporary illusion.”

Ekin Çevik emphasized that excessive caffeine consumption may cause unwanted effects during the exam such as palpitations, sweating, restlessness, and anxiety. She said, “It is recommended that coffee or energy drinks be consumed at least one hour before the exam and on a full stomach.”

Research Assistant Ekin Çevik from the Department of Nutrition and Dietetics at Üsküdar University addressed the topic of coffee and energy drinks, which students often turn to in hopes of enhancing their cognitive performance before and on the morning of the Higher Education Institutions Examination (YKS), scheduled to take place on 21 to 22 June.

Caffeine is the most widely used central nervous system stimulant worldwide

Noting that students increase their intake of caffeinated beverages to enhance alertness, overcome fatigue, cope with stress, and improve cognitive performance during upcoming exams, Ekin Çevik said, “Caffeine is the most widely used central nervous system stimulant and psychoactive substance in the world, and it is estimated that more than 80 percent of the global population consumes caffeine. A recent study has shown that caffeine consumption mostly takes place at home, and the most commonly consumed sources of caffeine are coffee, tea, energy drinks, and soft drinks.”

Coffee or energy drinks do not provide energy, they only suppress fatigue

Explaining that the main active ingredient in coffee and energy drinks is caffeine, which exerts its effect by stimulating the central nervous system, Ekin Çevik continued:

“The most prominent effect of caffeine is the temporary inhibition of a chemical called adenosine, which influences many processes in the brain such as sleep, attention, memory, and learning. Normally, adenosine accumulates throughout the day and causes us to feel tired and sleepy. However, after consumption, caffeine occupies the receptors to which adenosine binds, blocking its effect. Since nerve cells cannot distinguish caffeine from adenosine, caffeine intervenes and creates a stimulating effect. Therefore, after caffeine intake, it is possible to feel more energetic, alert, and focused for a short period. The stimulating effects of caffeine begin approximately 15 to 30 minutes after consumption and may last for several hours. However, what we call energy is actually the fuel provided by real nutrients. Coffee or energy drinks do not provide energy; they merely suppress the feeling of fatigue. This is a temporary illusion.”

Energy drinks may cause fatigue and anxiety when consumed in high doses

Ekin Çevik also noted that taurine, another significant component found in energy drinks in addition to caffeine, functions as an inhibitory neuromodulator on the nervous system:
“Taurine plays a balancing role by preventing overstimulation of nerve cells. For this reason, the use of taurine in energy drinks aims to balance the stimulating effects of caffeine and provide a more stable response on cognitive performance. Moreover, taurine may have indirect effects on cognitive functions, learning, and memory by regulating intracellular calcium balance and influencing synaptic transmission. However, when consumed in high doses, it may have the opposite effect, leading to fatigue and anxiety. Due to its influence on calcium release, taurine is also believed to affect the brain, heart, and skeletal muscles.”

Excess sugar may also cause sudden fatigue during the exam

Ekin Çevik also stated that some ready-to-drink coffees and energy drinks contain high amounts of sugar, and she explained:

“Simple sugars (especially glucose), which enter the bloodstream after consumption, are used as the primary energy source of the brain. As a result, short-term improvement in cognitive processes such as attention, memory, and reaction time may be observed. This effect can be more noticeable during fasting or after prolonged mental fatigue. However, the rapid insulin release that follows the sudden energy surge caused by the fast absorption of simple sugars lowers blood sugar levels and results in what is called a 'crash.' This may lead to sudden fatigue, weakness, irritability, and difficulty concentrating. If this occurs during the exam, cognitive performance may be seriously impaired. This effect is often more intense with energy drinks because they not only contain sugar but also high doses of caffeine. Caffeine temporarily masks this energy surge by providing short-term alertness. However, once its effect wears off, the combination of low blood sugar and adenosine buildup makes the crash deeper and more uncomfortable. This dual effect is the primary reason for the sudden exhaustion felt after consuming energy drinks.”

One hour before the exam and on a full stomach

Stating that the recommended safe upper limit for caffeine intake is 400 milligrams per day, which generally corresponds to 2 to 3 cups (1 cup = 240 to 250 milliliters) of filtered coffee, Ekin Çevik said, “For individuals with health conditions such as arrhythmia, hypertension, and anxiety, caffeine intake should be limited to 100 to 200 milligrams per day. On the other hand, 200 to 300 milligrams of caffeine is considered an effective and safe range to support cognitive functions such as attention, memory, and focus in healthy individuals throughout the day. This corresponds to approximately 1 to 2 cups of filtered coffee or 2 to 3 cups of Turkish coffee. Energy drinks, in particular, may contain between 80 and 320 milligrams of caffeine per serving and also attract attention with their high sugar content. For this reason, regular use is absolutely not recommended. Only single-time, low-dose consumption is advised. Although caffeine may temporarily increase alertness and attention, it does not truly provide energy. Therefore, it is recommended that coffee or energy drinks be consumed at least one hour before the exam and on a full stomach.”

It may cause palpitations during the exam!

Ekin Çevik emphasized that excessive caffeine consumption may cause unwanted effects during the exam, such as palpitations, sweating, restlessness, and anxiety. She stated, “Especially the excessive consumption of energy drinks may lead to a state of overstimulation that makes it difficult to concentrate. The unconscious use of these beverages may have negative consequences on both cognitive functions and overall health in the long term due to the caffeine, sugar, and other stimulants they contain. Excessive caffeine habits may disrupt sleep patterns, increase stress hormones, and reduce the retention of learned information. This negatively affects both academic success and general health. From a cardiovascular perspective, both caffeine and taurine may increase heart rate and blood pressure. While these effects are moderate in healthy individuals, the risk is greater for children, adolescents, and individuals with low body weight. For this reason, in many countries, the sale of energy drinks to younger individuals has been restricted or banned. The increased stimulating effect on the heart when caffeine and taurine are consumed together further increases the potential danger of these beverages.”

In some countries, the sale of energy drinks to individuals under the age of 18 is prohibited

Ekin Çevik noted that adolescence is a critical period in which the brain and nervous system continue to develop, hormonal balances change, and behavioral habits are shaped. She said, “Excessive or unconscious consumption of energy drinks in this age group may cause short-term effects such as heart palpitations, blood pressure fluctuations, sleep disorders, irritability, anxiety, and risk of addiction. In the long term, it may negatively affect brain development and the capacity to cope with stress. Moreover, the sensitivity of young people to stimulant compounds such as caffeine and taurine is higher compared to adults. This causes the same amount of consumption to result in more intense and risky outcomes in adolescents. Research has shown that the consumption of even a single energy drink may push approximately 70 percent of children and 40 percent of adolescents above the safe caffeine limit of 3 milligrams per kilogram per day. For this reason, the sale of energy drinks to individuals under the age of 18 has been prohibited or restricted in some countries.”

Exam success depends on regular sleep and a balanced diet

Ekin Çevik emphasized that coffee and energy drinks may provide short-term alertness when consumed in the right amount and at the right time. However, she concluded her remarks by saying, “The foundation of exam success lies in regular sleep, balanced nutrition, and a healthy study plan. Creating lasting habits instead of temporary solutions is the safest path for both mental and physical health.”

 

Üsküdar News Agency (ÜNA)