In North America, 80 percent to 90 percent of people consume caffeine daily. Even 100mg caffeine per day -- the amount found in one 6 oz. cup of brewed coffee -- can produce symptoms of physical dependence. Quitting caffeine may produce symptoms of withdrawal that include headache, fatigue and lethargy, difficulty concentrating, irritability, depression, anxiety, impaired motor and cognitive performance and flu-like symptoms, says Johns Hopkins Medical Center.
Substitutions
Doctors agree that the best way to avoid symptoms of caffeine withdrawal is to cut back gradually. Consider switching to a decaffeinated version of your favorite coffee or cola. Replace one serving per day with a decaffeinated beverage. Substitute herbal teas for caffeinated tea or brew your cup of tea for less time each day to reduce the caffeine content, the Mayo Clinic says.
Relaxation Techniques
Natural relaxation techniques can help you manage the headache, anxiety, irritability and difficulty concentrating that may appear during caffeine withdrawal. Breathing exercises, meditation, guided imagery, massage or yoga are some techniques. Some people find it relaxing to listen to music. These approaches can also aid in solving sleep problems, which are common in those with caffeine dependence, the Cleveland Clinic says.
Hydration
Staying well hydrated reduces the side effects of caffeine withdrawal. Drink eight glasses of water or other non-caffeinated liquids per day. Natural fruit juices and low-fat milk are also good choices. These provide vitamins and essential nutrients and alleviate the low energy and fatigue caused by caffeine withdrawal, the Mayo Clinic says.
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