College classrooms are full of heavy books and worn-out students, but they are also full of caffeine in one form or another. Many of us, myself included, have come to the conclusion that we cannot get through a day without the help of caffeine. That’s OK, just know what you are drinking.

Now, I’m not a doctor, nor am I a nutritionist, but I have done a little research on the amount of caffeine versus the amount of sugar in typical energy-boosting beverages.

The U.S. Department of Agriculture calls for a maximum of 48 grams of sugar per day. This is because the sweet stuff is nothing but empty calories. If you consume too much sugar, you’ll go overboard on calories before you come close to getting enough nutrients for the day.

Energy drinks are a popular trend for college kids. Though they contain a whopping 75-175 milligrams of caffeine, they also have 30-40 grams of sugar in an 8-ounce serving. Keep in mind though; energy drinks are typically sold in 12 to 16-ounce cans, so you can double those numbers for each energy boost throughout the day.

Sugar-free energy drinks are another option, but a sugar-substitute is used to sweeten these beverages, and thus far, no one seems to know the long-term effects of consuming artificial sweetener.

Soda is another popular beverage that contains caffeine — around 50 milligrams in a 12oz can. The downside is a regular soda has around 40 grams of sugar, which is equal to 10 teaspoons! Diet versions are made with those sketchy artificial sweeteners.

A drink that has been around for centuries, and is loved by both young and old, is coffee. Black coffee has about 75 milligrams of caffeine in an 8-ounce cup and zero sugar. Black coffee can be bitter, so make your taste buds dance by adding your own cream and sugar. This will help to control the amounts because a coffee-shop made latte can have up to 16 grams of sugar in an 8-ounce mug.

Tea, green or black has no sugar and 25-60 milligrams of caffeine. Tea can be good on its own or try adding honey for a treat that’s a bit healthier than many other options.

In the end, my advice is to keep those sugar-highs to a minimum and mix up different caffeine sources to balance out your sugar intake. To see a full list of beverages and their sugar and caffeine contents, go to www.energyfiend.com.