Expert Advice: Drink Less Coffee, More Water During Exams

As millions of students across China gear up for the highly anticipated national college entrance exams, or 'gaokao', parents and students alike are scrambling to fine-tune diets for peak performance. But according to a leading nutritionist in Jilin Province, one of the simplest — and most overlooked — ways to support brain function may have nothing to do with fancy brain food.

The key advice? Cut back on strong coffee and drink more water consistently throughout the day. That’s the guidance from Wu Shan, a nutrition expert with the Jilin Nutrition Society, who says overhauling your diet or relying too heavily on stimulants can do more harm than good under pressure.

Why Less Coffee Helps Your Focus

Many students turn to coffee or tea to fight fatigue during intense revision periods. Wu Shan acknowledges that a moderate amount of caffeine can help with alertness. However, he strongly cautions against overdoing it. Strong coffee and concentrated tea can lead to overstimulation, disrupting sleep quality — a critical factor for memory consolidation and cognitive performance the next day. The recommendation: if you drink coffee, keep it light and avoid brewing extra-strong cups late in the day.

Hydration Over Caffeine: Why Water Matters More

A common mistake among students is forgetting to drink water unless they feel thirsty. Yet, Wu Shan explains, staying ahead of thirst is vital for maintaining mental sharpness. Proper hydration ensures smooth blood circulation, which in turn guarantees that the brain gets the oxygen it needs to function efficiently. Instead of waiting until you’re parched, he advises sipping water frequently in small amounts throughout the day. This habit supports steady cognitive performance without the crashes associated with sugar or caffeine.

What to Eat Before and During Exams

Wu Shan also addresses the temptation among parents to load their children with supplements or rich dishes in hopes of boosting brainpower. His clear message: don’t change your normal diet drastically right before or during the exam period. Teens generally have strong constitutions, and over-supplementing can backfire. He recommends sticking with familiar, easily digestible foods. Good choices include light meals such as millet porridge, cornmeal pancakes, fresh vegetables, and fruit. These provide steady energy without causing digestive discomfort or overstimulation.

Meal Timing Tips for Exam Performance

Beyond what to eat, when you eat plays a big role. Wu Shan lays out a simple daily structure:

• Breakfast: Don’t skip it. Make sure it includes brain-supporting foods like soy products, leafy greens, and fresh fruit. But avoid overeating, which can cause sluggishness.
• Lunch: Eat a full, balanced meal to fuel the afternoon. This should be your most substantial meal of the day.
• Dinner: Keep it lighter — aim for about 80% fullness. Overeating at night can interfere with sleep and recovery.

Frequently Asked Questions

Should students drink coffee while studying for exams?

Yes, but in moderation. A light coffee or tea can help with alertness, but strong or concentrated brews may disrupt sleep. Avoid very strong coffee, especially later in the day, to ensure restful sleep and better mental performance the next morning.

How much water should students drink during exam season?

Students should drink water consistently in small amounts rather than waiting until they’re thirsty. Staying hydrated supports oxygen flow to the brain and helps maintain focus. There’s no fixed amount, but regular sipping throughout the day is key.

Is it helpful to change my diet before exams?

No major changes are needed. Wu Shan advises keeping your diet consistent with what you normally eat. Radical shifts, like adding supplements or heavy foods, can cause digestion issues or fatigue and are not recommended.

What are the best foods to eat for breakfast before an exam?

Opt for easily digestible, nutrient-rich options such as soy products, fresh vegetables, and fruit. Millet porridge and cornmeal pancakes are also good choices. Avoid overeating — a light but nourishing breakfast is ideal.

Why is it bad to drink coffee too late in the day?

Strong coffee late in the day can interfere with your sleep. Since good sleep is essential for memory and focus, drinking highly concentrated coffee or tea in the afternoon or evening is not recommended.

Can skipping breakfast affect exam performance?

Yes. Breakfast fuels your brain and body for the day. Skipping it can lead to low energy, poor concentration, and slower mental reactions during exams. Always eat something balanced, even if it’s light.

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