Caffeine is one of the most popular legal drugs, and it can become habit-forming if you drink it in excess. Withdrawal can make you feel tired and irritable -- and give you a bad headache. However, with some proactive strategies, you can overcome your dependence on caffeine and the unhealthy beverages that contain it. If you are a long-time excessive caffeine drinker, however, ask your doctor's advice before quitting to make sure your approach is safe and effective.
Log Your Caffeine
You might not realize how much caffeine you actually take in over the course of a day. Chocolate, soda, coffee, tea and some medications all contain varying amounts of caffeine. For example, 12 oz. of Pepsi-Cola has 38 mg of caffeine, while 5 oz. of brew drip coffee has 115 mg, according to the University of California at Berkley. Write down your caffeine consumption to determine how many milligrams you are consuming per day. This will help you structure your plans to detox from caffeine gradually.
Cut Back Slowly
Most experts agree that the best way to cut out caffeine without the headaches, fatigue and crankiness is to take it slow. This may mean cutting out one cup of coffee a day or even going as slow as one cup of coffee per week. If you kept good records of how much you caffeine you actually get in a day, you should have a good idea how much to cut. Aim to cut out small amounts at first. Try cutting out caffeine in the evening, suggests the Mayo Clinic, or use smaller cups.
Explore Other Beverages
The world is full of beverages that do not contain caffeine. The best thing for you to drink is water. This may sound horrific after years of soda, coffee and the like, but your body will become accustomed to the flavor over time. Barring that, you could also opt for decaffeinated versions of your favorite beverages. However, many of them do have small amounts of caffeine in them. So if you are trying to cut out caffeine entirely, this is not an option. Various powdered drinks and add-ins are also available on the market to spice up plain water.
Healthy Living
Many people drink caffeine for the energy it gives them. Getting 30 minutes of exercise per day, five days per week will help you with your energy issues without the side effects of caffeine. It will also help with the withdrawal fatigue that is bringing you down. Focus on eating healthy foods, such as fresh fruits and vegetables and lean proteins. You body will have more energy from better eating and exercise than it gains from the artificial caffeine high. Take this motivation to detox from caffeine and channel it toward making your whole health better.
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