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This article was co-authored by Courtney Fose, RD, MS. Courtney Fose is a Registered Dietitian and Certified Nutrition Support Clinician at the University of Arkansas for Medical Sciences. She has worked as a Dietitian since 2009, and received her MS in Clinical Nutrition from the University of Arkansas in 2016.
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Caffeine can help us feel more awake and alert, but too much for too long can be bad for our health. Quitting caffeine to reset your body and move away from the highs and lows of caffeine can be difficult, but most people feel the benefits of a caffeine-free life fairly quickly. If you have just consumed too much, you can get caffeine out of your system, but that’s different than quitting caffeine for good. Caffeine is a drug, and like any drug, in order to free yourself from addiction, you have to be committed to your plan of action and be ready for the withdrawal symptoms and a serious dip in your energy levels.
Steps
Get mentally ready. Do you love the taste of your caffeinated drink and the jolt of energy it can give you? Most people drink caffeine for one or both of those reasons, but too much caffeine can do serious damage to your system. If you’re constantly sipping on your caffeinated drink of choice, it’s probably time to slow down and help your body return to a more normal state. Up to 400 mg a day is okay, but any more is too much. FYI, 400 mg of caffeine is equal to the amount in 4 or 5 cups of coffee.[1]
Think of the benefits. If you are drinking more than 3 caffeinated drinks per day, your health might be affected. In moderate doses, caffeine is healthy, but larger amounts can cause serious problems. Some of negative side effects of long-term caffeine use include:[2]- Anxiety
- Insomnia
- Ulcers
- Headaches
- Irritability
- Dizziness
- Muscle tremors
- Weakness
- Fatigue
- Irregular heart rate
- Low blood pressure
- Gastrointestinal problems
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Choose a replacement beverage. If caffeinated drinks are an essential part of your day, you might need a replacement. Drink more water—it is the healthiest and best choice. Switch things up with green tea, fruit-infused water, or sparkling water, but steer clear of sodas, many of which are caffeinated.[3]
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Start phasing out caffeine. It’s best to start small when quitting caffeine. Slowly decreasing the amount you ingest can minimize your withdrawal symptoms.[4] Try cutting your caffeine consumption in half the first week. Then, cut it in half again for the second week. You might also switch to half-caf, then decaf, then switch to a non-caffeinated beverage altogether.[5]
Allow lots of time for rest and recuperation. Giving up caffeine can be pretty stressful for your mind and body. You might experience withdrawal symptoms like anxiety or nervousness and headaches.[6] Make time to relax and remind yourself that these symptoms are temporary.
Drink water. Caffeine is a diuretic that can cause you to lose fluid and can lead to dehydration, especially in warm weather or if you’re exercising intensely. Too much caffeine along with not enough water intake can easily lead to dehydration which causes numerous health issues. Make sure to stay hydrated by drinking water throughout the day.[7]
Make it hard to drink caffeine. Allocate your caffeine money at the beginning of the week, so that if you over-consume it at the beginning of the week, you will have nothing to fall back onto at the end of the week. If you allocate less and less caffeine money as you go on, you will gradually reduce your intake.
Don't go at it alone. Find someone to quit with you. If you can't find that kind of support, promise to someone whom you love and respect that you will quit caffeine. Thus, consuming caffeine in any form will make you break your promise, and this will provide you with another incentive to stay on the wagon.- Even just telling a friend that you are trying to cut out caffeine can help to provide you with some support. Try sending a daily text or calling a friend daily to update them on your progress.
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Be ready for withdrawal symptoms. Depending on how much caffeine you drank, your body might be at risk of getting a shock with the change from daily caffeine to no caffeine. The following caffeine withdrawal symptoms are possible and can last for a few days after you have stopped ingesting caffeine:[8]- Fatigue and sleepiness
- Headaches
- Irritability
- Nausea
- Difficulty concentrating
Get plenty of rest. For many of us, caffeine is a way to combat too little sleep and a lack of energy during the day. Make sure as you are quitting caffeine that you have made it possible to sleep as much as you need each night—this will help your body reset and get used to your new caffeine-free system.[9]
Limit your alcohol consumption. This, along with drinking plenty of water, is especially important during the first few days as your body is adjusting. Alcohol can dehydrate you and it's also a depressant.[10] This means that drinking could increase your cravings for the upside in caffeine the next day.
Find positive distractions. As your body is withdrawing from caffeine, come up with ways to keep your mind off it. Think in advance when your weakest moments are likely to be (i.e. in the morning, when you're driving by your favorite cafe, etc.) and turn to a comfort item to get you through these times. This can be anything that comforts you and helps you take your mind off of caffeine. It could be a stuffed toy, a pocket video game, calling your best friend, or doing a crossword puzzle. You can have as many security blankets as you need, just make sure you always have one close at hand.
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Listen to your favorite up-tempo songs. If you can listen to music at work, why not put on some tunes that will get your heart pumping and make you want to dance? It's a surefire way to beat the mid-afternoon slump. Plus, listening to up-tempo music while you exercise can even increase your endurance![11]
Get moving. Believe it or not, exercise actually increases your energy and can be a healthy alternative for you if you’ve decided to quit caffeine. Try taking a brisk 20-minute walk instead of having a cup of java.[12]
Use natural lighting. Your body responds naturally to changes in light, so if it's unnaturally dark where you're working or sleeping it may make staying alert a lot harder. Conversely, if you keep on too many lights, your body won’t be able to tell when it’s truly tired—and you will need more rest while you’re quitting caffeine. Try keeping your blinds or window coverings open so that natural light can signal to you when it’s time to wake and sleep. Plus, natural light can increase alertness, mood, and productivity![13]
Stop slouching. Slumping down at your desk isn't doing you any favors in the alertness category. Sitting up, in an ergonomically friendly way, can make you feel more alert and ready to work. Consider standing up while you work or bring a yoga ball to the office to sit on. Why not include a sit-in workout to increase your energy level? [14]
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Expert Q&A
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- QuestionDoes age make a difference?
Courtney Fose, RD, MSCourtney Fose is a Registered Dietitian and Certified Nutrition Support Clinician at the University of Arkansas for Medical Sciences. She has worked as a Dietitian since 2009, and received her MS in Clinical Nutrition from the University of Arkansas in 2016.
Master's Degree, Clinical Nutrition, University of Arkansas for Medical SciencesMaster's Degree, Clinical Nutrition, University of Arkansas for Medical SciencesExpert AnswerYes! The American Academy of Pediatrics recommends that young children drink no caffeinated beverages and that adolescents get no more than 100 mg of caffeine a day. For most adults, less than 400 mg daily is appropriate. - QuestionDoes green tea also contain caffeine?Courtney Fose, RD, MSCourtney Fose is a Registered Dietitian and Certified Nutrition Support Clinician at the University of Arkansas for Medical Sciences. She has worked as a Dietitian since 2009, and received her MS in Clinical Nutrition from the University of Arkansas in 2016.
Master's Degree, Clinical Nutrition, University of Arkansas for Medical SciencesMaster's Degree, Clinical Nutrition, University of Arkansas for Medical SciencesExpert AnswerYes. 8 oz of green tea contains between 25 to 45 mg of caffeine, depending on the brand and how long it is brewed. This is significantly less then coffee, which contains 100 to 200 mg per 8 oz cup. Therefore, green tea is a good option for someone who wishes to decrease their caffeine consumption.
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Tips
- Kicking the habit all at once may work well for some, even with the symptoms. Feeling the headache and fatigue can actually demonstrate just what the caffeine is doing to your system. It does also give some an important sense of accomplishment since some people may not notice the difference when giving it up gradually.Thanks
- If you wish to reintroduce caffeine into your diet on a non-addicted basis, limit yourself to one cup of tea or coffee every other day, preferably in the morning and no later than early afternoon. Caffeine addiction is often born out of habit, so, therefore, don't slip back into the habit of reaching for a tea, coffee, or Diet Coke whenever you feel like it.Thanks
- If you give in, don't give up! Step down one rung on the ladder rather than just jump off. Maybe that's all you need if you were pushing yourself too hard.Thanks
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References
- ↑ https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
- ↑ https://adf.org.au/drug-facts/caffeine/
- ↑ https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html
- ↑ https://lpi.oregonstate.edu/mic/food-beverages/coffee
- ↑ https://www.sutterhealth.org/health/nutrition/breaking-your-caffeine-habit
- ↑ https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
- ↑ https://kidshealth.org/en/parents/child-caffeine.html
- ↑ https://medlineplus.gov/caffeine.html
- ↑ https://www.ncbi.nlm.nih.gov/books/NBK430790/
- ↑ https://www.cancer.gov/publications/dictionaries/cancer-drug/def/alcohol
- ↑ https://www.frontiersin.org/articles/10.3389/fpsyg.2020.00074/full
- ↑ https://scholarsarchive.byu.edu/cgi/viewcontent.cgi?article=1363&context=studentpub
- ↑ https://onlinemba.unc.edu/news/how-lighting-affects-productivity/
- ↑ https://www.fastcompany.com/3041688/the-surprising-and-powerful-links-between-posture-and-mood
About This Article
Master's Degree, Clinical Nutrition, University of Arkansas for Medical Sciences
This article was co-authored by Courtney Fose, RD, MS. Courtney Fose is a Registered Dietitian and Certified Nutrition Support Clinician at the University of Arkansas for Medical Sciences. She has worked as a Dietitian since 2009, and received her MS in Clinical Nutrition from the University of Arkansas in 2016. This article has been viewed 970,318 times.
Co-authors: 65
Updated: August 21, 2023
Views: 970,318
Categories: Featured Articles | Caffeine and Health
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
Article SummaryX
To quit caffeine, start phasing it out slowly by drinking one less caffeinated beverage a day for a week. Then, cut out a second caffeinated beverage a day for a week, and so on until you've stopped drinking caffeine altogether. If you're having a hard time not drinking something in the mornings and throughout the day, try drinking water or decaffeinated tea instead. While your body is adjusting, make sure you're getting plenty of sleep at night so you don't feel tired. For more tips, like how to cope with the withdrawal symptoms, keep reading!
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