Caffeine withdrawal usually brings up an image of a coffee addict trying to get through the day without falling asleep at work. However, withdrawal also occurs in those who drink large amounts of soda and its symptoms are much more annoying than just falling asleep. If you are trying to cut back on the soda you drink, you risk developing headaches if you cut back too much too quickly. Slowly reducing your soda intake and switching out some of the caffeinated soda for decaffeinated drinks in small increments reduces your risk of developing withdrawal symptoms.
Step 1
Add unsweetened club soda or seltzer water, or a decaffeinated version of the same soda if you can find it, as a replacement for part of the caffeinated soda. This gives you the same volume of carbonated drink but with a lower caffeine level. Measure the amount of substitute liquid and record it so you don’t accidentally start adding in less decaffeinated or uncaffeinated liquid over time.
Step 2
Reduce the amount of caffeinated soda gradually. If you’re prone to caffeine withdrawal headaches, start reducing by small amounts every couple of weeks if you have to. Keep track of the timing and the amount by which you’re reducing the caffeinated soda, and also indicate what you’re using as a replacement in case you find that one type of drink makes you feel worse than another. If you start getting headaches again, review the information to see if you recently reduced soda by a larger amount than you did when you didn’t get headaches.
Step 3
Replace whole servings of soda with seltzer water and fruit juice. Instead of a bottle of soda with lunch, mix about 1/4 cup of fruit juice to 1 cup of seltzer. That’s a general amount; everyone will have different tastes. Test different amounts until you find a combination you like. Keep in mind that fruit juice is sugary and contains calories, so do not use too much. Eventually, you might want to cut down on even this so you do not consume excess calories.
Step 4
Start switching over to plain water when you can. Water has no additives or sugar to derail your diet.
Tips and Warnings
- If you’d like to try something fancy, mix flavored syrups with club soda. Again, the syrups contain calories and sugar, but they are another alternative as you reduce caffeine. Club soda and seltzer water will dilute the taste a little, so start with small amounts, and try to find sodium-free club soda if possible. Columbia University notes carbonated water could contribute to minor tooth decay but that it is better compared to what soda could do.
- If you still get unexplained headaches after you’ve stopped consuming caffeine, and you think it’s been long enough so that you shouldn’t be experiencing withdrawal, see your doctor to ensure the headaches aren’t caused by another health condition.
Things You'll Need
- Measuring cups
- Unsweetened club soda or seltzer water
- Decaffeinated soda
- Fruit juice
References
- Brown University: Caffeine
- Columbia University; Go Ask Alice: Getting off Colas, Sodas, Pop, Fizz... Oh, Whatever!; July 2011
- Columbia University; Go Ask Alice: Side Effects of Drinking Seltzer Water; April 2010
- The Kitchn; Fizzy Waters -- What’s the Difference?; Nora Maynard; May 2009
- Langone Medical Center; Decreasing Your Caffeine Intake; Karen Schroeder Kassel; May 2010
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