Exams. Coffee. Staying up nights. The three words are synonymous. We all know excess coffee is bad, and staying up through the night has adverse effects. But we still do it - 'cause we're stuck - and we have to push ourselves.

So here are some ways to keep healthy, along with coffees and night-ups.

First looking at the better side of things. Coffee does help.

The Good Coffee Points
It stimulates the nervous system. Coffee helps relieve mental as well as muscular fatigue. It increases alertness and also boosts energy levels. Coffee also gives you a mild positive 'high'. Yes, that's why the whole world goes the coffee way, once exams are on.

But of course all these great benefits are when you don't go overboard. So how much is the right amount?

Getting It Right
Says dietician, Ritika Bhambri, 20 to 200gms of caffeine per day, will give you all the above benefits. She elaborates 150 ml of brewed coffee has about 80 to 120 mg of caffeine. Instant coffee has less, about 50 - 65 mg.

Coffee Alternatives
So if you're going to be having lots of coffee - go for instant coffee. Or better still says Ritika, these days you get de-caffeinated coffee in the market. So if you are one of those ten cups a day types - de-caffeinated coffee is just what you need.

But if you are the kinds who MUST have brewed coffee - then make milk coffee. Use just milk and no water - add your coffee to that, and brew - this will reduce caffeine content.

Tea Break
Then of course we have tea - the perfect substitute to coffee. Tea contains theopromine and theophyline, which helps relax your coronary artery and promotes blood circulation, says Ritika. It is therefore a healthier option and a better stimulant.

If not substitute, you can at least complement it with coffee. Have a coffee break, then a tea break, and so on.

It would also be a good idea to rotate with some other healthy options, as bournvita, hot chocolate, horlicks or complan. If you hate milk you can try horlicks or hot chocolate with hot water.

Water The Elixir
Don't forget the elixir of life - water during these exam days. Often fatigue and mild headaches are a sign that you are becoming dehydrated. If you don't consume enough water, your output of energy will drop. Carry a water bottle with you, and drink periodically throughout the day.

In fact you should try and drink a cup of water for every cup of coffee. (this is in addition to water you may take during meal-times) Water will also somewhat decrease your desire for coffee.

Staying Up
If you plan to stay awake through the night