A 2004 study by researchers at Johns Hopkins School of Medicine found that consuming as little as one cup of coffee per day is enough to trigger withdrawal symptoms. If you drink too much coffee and need to reduce your intake, keep in mind that it is normal to experience negative side effects when you make significant decreases in caffeine consumption.
Common Symptoms
As noted by CBS News Health Watch, there are five common symptoms that accompany caffeine withdrawal. Headache, the most common symptom, affects about 50 percent of people who try to quit caffeine. Other common symptoms include fatigue, abnormal mood changes and irritability, lack of focus, and even flu-like symptoms like nausea, muscle pain, stiffness and vomiting. Because of the regularity and potential severity of these symptoms, caffeine withdrawal will be listed in the next edition of the Diagnostic and Statistical Manual of Mental Disorders, as well as the World Health Organization's International Statistical Classification of Diseases and Related Health Problems.
Intensity
People who consume higher amounts of caffeine each day are more prone to withdrawal symptoms. According to MayoClinic.com, two to four cups of coffee, or 200 to 300 milligrams of caffeine per day, is considered moderate intake. If you drink more than 500 to 600 milligrams per day, or four or more cups of coffee, consider cutting back, but you are also more likely to experience withdrawal symptoms. In the 2004 study at Johns Hopkins School of Medicine, about 13 percent of people who decreased their caffeine intake or quit caffeine completely reported that withdrawal symptoms were so severe that they interfered with their daily routine.
Duration
If you really want to quit caffeine, you'll have to deal with a few days of unpleasant side effects. You'll usually start feeling symptoms about 12 to 24 hours after your last caffeine fix. Symptoms typically peak about one to two days later, but you might feel mild side effects for up to nine days. Try to quit over a long weekend or vacation so you don't have to deal with negative side effects at work. You might be more likely to cave in and have some coffee in the workplace.
Relief
Unfortunately, just like any drug, the only way to completely and immediately eliminate all the symptoms of caffeine withdrawal is to give in and have a cup of joe. However, there are a few ways that you can reduce the severity of caffeine withdrawal symptoms. Be sure to have a caffeine-free pain reliever nearby for headaches. You can ease out of caffeine dependence by slowly replacing caffeinated products with decaf. Drink plenty of water to help flush caffeine from your system quickly.
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