If you are gunning for leadership track, just have to live with it. The workload will keep increasing as you progress.

If you just plan to be a HOT, don't give 100% during your BT years. The reward for being efficient is usually in the form of more work.

By burning your free time after school and on weekends to compete your assigned tasks, it's only a matter of time before you are taken for granted.

And one day when you no longer have as much time to spare after working hours, people will think that you are skiving.

TLDR: Don't give your 100%, reserve some spare capacity.