Finals week is upon us, and the unrelenting seven days of constant harassment in the form of… Finals week is upon us, and the unrelenting seven days of constant harassment in the form of papers and exams is enough to drive some students to stay up late eating cereal bars and potato chips and drinking obscene amounts of coffee and Red Bull.

But these habits don’t tend to leave us at our best, said0 Jane Bullard , director of Pittsburgh’s Food For Life Experience, an affiliate of Food For Life, an international non-profit food relief program.

“Our bodies naturally have a lot more capacity if cared for properly, and the traps we fall into around finals week are usually a culmination of the unhealthy habits we follow the rest of the year,” she said.

Leslie Fogle, a second-year sales associate at Rite-Aid on Atwood Street and former Pitt student, attests to the fact that students don’t always opt for the healthiest foods at this time of year.

“During finals week, students buy a lot of quick meals such as microwavable food or meal-replacement bars … also a lot of coffee beverages,” Fogle said. She also said that foods like Easy Mac and Ramen noodles seem to fly right off the shelves.

If students have any hopes of defeating the myriad of exams on the horizon, Bullard insists that we must pay more attention to the needs of our bodies in order to keep our minds sharp and performing at their best.

“We certainly don’t need drastic measures to get through exam week,” Bullard said. “Instead, we need to make intelligent adjustments for maintaining a high level of efficiency without the subsequent self-destruction.”

Bullard suggests first and foremost the importance of staying hydrated.

According to the American Dietetic Association, the body has about 10 to 12 gallons of water in it and loses about two and a half quarts daily. This makes it crucial to replenish that supply of water to clean kidneys, lubricate joints, flush toxins and function optimally.

The ADA offers tips such as keeping a water bottle in your purse or backpack and stopping for a quick sip every time you pass a water fountain. Also, eating foods high in water content such as lettuce, watermelon and broccoli are great ways to stay hydrated, even for those who are not fans of guzzling good old-fashioned H2O.

In addition to staying hydrated, there are foods that help keep students’ wits sharp.

If you need a quick meal before heading to the library or study group Bullard suggests eating rice and beans, a peanut butter and banana sandwich, or some veggies and hummus. These quick meals are very low in fat and high in protein, essential for building and repairing tissue and forming antibodies to fight infection, keeping students healthy during this crucial time.

When hitting up the vending machines at the library, Bullard suggests reaching for snacks such as trail mix, granola bars and pretzels. Other nutritious quick fixes for a growling tummy include fruit, nuts and rice cakes.

Another tip to remember is that research suggests that consuming omega-3 fatty acids — commonly found in fish such as salmon — feeds your brain, assisting in memory and overall brain function.

And as far as keeping alert, for those who are constantly reaching for that second, third or fourth cup of coffee, Bullard says there might be better choices of beverage for students in high-stress, demanding environments. Caffeine-free herbal teas flavored with ginger and/or cinnamon provide the energy students need without the side effects of addiction and crashes so common in coffee and energy drinks.

But if you must have caffeine, coffee might be a suitable solution. According to an article on MedPageToday.com, a medical news site, the FDA does not regulate the ingredients or amount of caffeine energy supplement companies put into their products. They also don’t require them to put warnings on the labels of drinks. Their research shows that energy drinks had 79 mg to 500 mg of caffeine, whereas a six-ounce cup of coffee has 80 mgto 150 mg of caffeine.

Overdosing on caffeine can lead to a slew of negative effects, such as “nervousness, anxiety, restlessness, insomnia, GI upset, tremors, tachycardia (rapid heartbeat) and psychomotor agitation,” according to MedPageToday.

Peppermint herbal tea is a delicious method of increasing alertness without the caffeine jolt and has the added benefit of being a festive beverage for the holiday season. And at the end of the day, when students need to calm their spinning minds and get some much-needed rest, chamomile tea is a great choice for relaxation and de-stressing, Bullard said.

Finally, Rachel Zisman, director of marketing for Pitt dining facilities, says that Pitt offers several additional options throughout finals week.

The Cup & Chaucer Café at the Hillman Library will have extended hours (open til 2 a.m.) through Thursday and will offer free small coffees to students after 10 p.m.

Complimentary snacks and coffee will also be provided, while supplies last, at the Perch at Sutherland and the lower lobby of Sutherland Hall starting at 9 p.m.; the common area of the Cathedral of Learning starting at 8 p.m.; and Einstein Bros. Bagels at 7:30 p.m. (Posvar) and 6 p.m. (Benedum), Monday through Thursday.

Market Central will offer a “Quiet Zone” from 9 p.m. to 2 a.m. Monday through Thursday as well.