Caffeine is a natural substance that provides a helpful energy boost and is present in several types of tea, coffee and chocolate. It is even added to certain medications. However, if you consume caffeine regularly, you may feel addicted. Without a daily dose of caffeine, people often experience symptoms of withdrawal.
The Effects of Caffeine on the Body
Consuming excessive doses of caffeine can cause many uncomfortable symptoms, including trouble sleeping; frequent urination; nausea and vomiting; changes in mood such as irritability and depression; and rapid heartbeat and breathing, which may lead to dizziness. The most common withdrawal symptom is a headache, the onset of which generally occurs within a day after caffeine is last consumed, and can last up to a week, reports The Ohio State University.
How Much Caffeine Leads to Headaches?
Every person reacts to caffeine differently, so the amount of caffeine consumed per day that can lead to a caffeine-induced withdrawal headache varies from person to person. Although two to four cups of caffeinated coffee a day is considered a relatively safe amount for most people, drinking this much coffee regularly may ultimately lead to a withdrawal headache if you refrain from drinking coffee or other caffeinated substances. For some people, consuming as little as 100 mg of caffeine a day will ultimately lead to a headache if caffeine is not consumed the next day, notes OSU.
Caffeine Content in Common Sources of Caffeine
Different drinks, beverages and medications all provide varying amounts of caffeine. A 6 oz. cup of coffee generally contains about 100 mg of caffeine; this amount is twice as much as a 6 oz. cup of tea, which contains only 50 mg of caffeine. Many sodas also contain caffeine, including cola drinks, Mountain Dew, and Jolt; a 12 oz. can of these soft drinks provides between 50 and 100 mg of caffeine.
Over-the-counter medications taken to stay awake often contain caffeine as well. A common brand of stay-awake medication called No Doz contains between 32 and 64 mg of caffeine per tablet. Because caffeine is often effective in helping to relieve headaches, some pain relievers contain this activating substance. A prescription-strength pain reliever generally provides 40 mg of caffeine per tablet. Because as little as 100 mg of caffeine a day can lead to a withdrawal headache, more than a cup or two of caffeinated beverages or three tablets of caffeine-containing medication can lead to withdrawal headaches.
Tapering Caffeine Intake to Avoid Headaches
To reduce the likelihood of a caffeine withdrawal headache, the American Pain Foundation recommends slowly tapering off regular caffeine consumption. For example, if you drink caffeinated coffee every morning, try mixing caffeinated and decaffeinated coffee in varying proportions. As time progresses, increase the proportion of decaffeinated coffee until you are drinking only the decaffeinated type. If you keep your regular caffeine consumption low, you will likely avoid caffeine addiction and the resulting headaches.
References
- Utah University Healthcare: Caffeine Use and Abuse
- American Pain Foundation; Headaches and Caffeine: The Cause and Efffect Relationship; Navid Farahmand, M.D., and Daniel Drennan, M.D.; February 2009
- The Ohio State University; How Can I Cut Back on Caffeine Without the Withdrawal?; Adam Brandeberry, Med IV, and John A. Vaughn, M.D.; January 15, 2010
- MedlinePlus: Caffeine
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