It’s time to boost your performance!
We have previously listed a buffet of foods to help you ace your final exams. Options rich in omega-3 fatty acids, flavonoids and essential vitamins have been shown to help boost performance toward the end of the semester.
But while eating is often pushed aside during exam season, as students are drowning in essays and studying every single chapter since week one, there’s another habit that tends to fall through the cracks just as often. That’s health and hydration.
Just like a high-performance car, our bodies won’t run well on anything other than premium fuel. Research shows that what our diet can influence memory, mood and cognitive function, all of which play a role in how we respond to stress.
While no drink can replace good study habits, choosing the right beverages might give you the extra push you need to get through midterms and support your overall wellbeing.
The importance of hydration and nutrition
Roughly 60 per cent of our body is water, while our brain alone consists of 80 per cent. Because our body cells rely on water to carry out their essential functions, dehydration can interfere with how efficiently the brain works.
Research shows that when adults are dehydrated, their brains work harder than usual to complete a task. In young adults, this extra effort can lead to fatigue and changes in mood, while elders can experience a decline in cognitive performance.
When students are already under pressure during exam season, these effects can make concentration even more difficult.
I’ll admit that I’m not the perfect example when it comes to hydration. I often find myself busy with school and work, and forget to drink enough water throughout the day.
As midterms approach, making hydration a priority can positively impact concentration, memory and problem-solving skills. Beyond hydration, let’s check certain drinks that can also support your focus, energy and brain health.
Tea
If you thought the first drink on this list would be coffee, think again. Tea offers a gentler alternative to the caffeine-heavy routine many students rely on.
Compared to coffee, tea provides a more balanced boost. Although it doesn’t deliver the same immediate jolt, studies suggest tea influences mood, relaxation and even alertness by affecting your brain activity. This is the perfect choice for that long study session that requires focus without nervousness.
One of tea’s biggest strengths is variety.
Chamomile tea’s nutrients have been linked to improved sleep and reduced anxiety — both especially useful during midterm weeks. On a different note, peppermint tea can sharpen alertness. Studies have found that young people experienced less mental fatigue during a cognitive test after exposure to peppermint, making it a helpful option before writing an exam. As a third option, ginger tea supports digestion, which can be beneficial for students who experience digestive problems triggered by stress or anxiety — me.
If you’re looking to incorporate an easy and versatile drink into your routine, tea is a practical choice.
Warm water with orange slices
Warm water? With orange slices? Hold on, let me explain.
Besides keeping you hydrated, drinking warm water can improve central nervous system activity, as well as mood. This effect can make it easier to unwind and feel less anxious before a big exam.
The orange slices are the plus. Oranges are rich in vitamin C, which can lower your levels of cortisol, also known as the stress hormone. This combination supports hydration and stress management.
If you’re looking to switch off before bed leading up to an exam, this can be your map for a restful sleep.
Imagine taking a sip of this and then heading to the IGNITE Sleep Lounge between your classes. The perfect combo for a mid-day reset!
Tart cherry juice
If you want to avoid caffeinated drinks, tart cherry juice can be your next big thing.
Research with college student-athletes has shown that tart cherry juice reduces muscle pain and strength loss following physical activities. If you’re balancing workouts, intramurals or active hobbies with school, this can support your physical recovery.
Tart cherry juice can also help you get a better night of sleep. The juice supports melatonin production, a hormone that regulates sleep. This can increase both sleep duration and efficiency, which is the perfect solution for the night before an exam.
Just be aware that, as with any juice, tart cherry juice contains natural sugars and some brands include added sugars. If you have any conditions affecting blood sugar, you should speak to your doctor before adding it to your diet.
Healthy drinks = better performance
The bottom line is that midterm season is indeed demanding. While what you drink won’t replace effective study habits, it can still play a role in how you feel and perform. Stay hydrated, choose drinks that support focus and relaxation and be mindful of amounts of sugar and caffeine intake.
And if you’re wondering which drinks you should avoid, here are a few to watch for:
- Pop/soda: Often loaded with added sugar and artificial ingredients.
- Energy drinks: High, concentrated doses of caffeine combined with large amounts of sugar. Too much can negatively impact your sleep.
- Alcohol: It can impact your memory, concentration and mood.
And speaking of focus, the Rhea Health app can help support your daily routine with designed tools to improve focus and overall wellbeing.
Let us know on our socials @shareignite if you have a go-to drink that helps you power through midterms!
Feature image courtesy of Irene Fernandez via Unsplash.
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