For most people, moderate caffeine consumption does not pose any health concerns. The MayoClinic.com recommends keeping your daily intake between 200 and 300 mg, the equivalent or two to four small cups of coffee. However, the Johns Hopkins Medical Center points out that even a small amount of routine caffeine consumption may cause dependence. If you wish to cut back on caffeine consumption, you can take steps to minimize symptoms of caffeine withdrawal.
Symptoms
Caffeine withdrawal may produce a variety of symptoms, ranging from mild to debilitating. These may include headache, lethargy, drowsiness, irritability, anxiety and depression. Some individuals experience flu-like symptoms of nausea and vomiting, muscle aches and stiffness. Cognitive performance may be affected leading to difficulty concentrating, low motivation, and poor motor skill performance.
Timing
If you experience the unpleasant side effects of caffeine withdrawal, keep in mind that the effects are temporary. The Johns Hopkins Medical Center has found that withdrawal symptoms often follow a predictable time course. Symptoms generally appear within 12 to 24 hours of stopping routine caffeine use and peak within 20 to 48 hours. The effects generally persist for two days to one week.
Tips
The best way to avoid withdrawal symptoms is to cut back gradually over several days. Try to eliminate one serving of soda or coffee per day. Alternatively, you could choose a smaller portion size at each serving. Your body will have a chance to adjust to the lower levels of caffeine.
Substitutions
Try replacing your favorite caffeinated beverages with decaffeinated versions such as herbal teas or a high quality decaffeinated coffee. These will allow you to enjoy the ritual of a warm drink without the effects of caffeine. At the same time, make sure you drink plenty of water, since dehydration will worsen the symptoms of withdrawal.
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