How to cut down on caffeine

Caffeine can give you energy and keep you focused, but it’s really easy to become over-dependent on it. Whether you’re a triple-shot latte lover or an energy drink aficionado, it’s important to know how caffeine works and how it can affect you depending on your age.

This can help if:

• you feel too dependent on caffeine

• you want to know how to cut down

• you want to know the effects of caffeine on your brain and body.

What is caffeine?

Caffeine is a stimulant drug that speeds up the messages between your brain and your body. It’s found naturally in coffee beans, tea leaves, and cocoa (chocolate), but it's also added to soft drinks and energy drinks. It can also be taken in capsule, tablet or powder form.

Here's how much caffeine is in the following:

How much caffeine is too much?

As a rough guide, an adult shouldn’t exceed more than 400mg of caffeine per day. However, for a young person whose brain and body are still developing, the limits are much lower. For teens (13-17) it's recommended to stay under 100mg-120mg per day. This is about one cup of coffee or one small energy drink. For children under 13, there is no proven safe limit for caffeine, so it’s best to avoid it entirely.

The effects of caffeine

Caffeine takes anywhere from five minutes to half an hour to circulate through your body. It makes you feel more alert and increases your concentration, but it also makes you feel more restless and is a diuretic. (It will make you pee more often).

Research has shown links between heavy use of caffeine (more than four to five cups of coffee or energy drinks per day) and high blood pressure, tremors, anxiety, nervousness, upset stomach and insomnia.

Plus, if you’re out drinking, caffeine doesn’t ‘sober you up’. You might feel more 'awake', but it has no effect on your blood alcohol level. Mixing caffeine and alcohol is risky because it can mask how drunk you actually feel, leading you to take risks you otherwise wouldn't.

How to cut back on caffeine

If you want to cut back on caffeine, try these suggestions:

• Keep a record of how much caffeine you have each day.

• Work out the times when you ‘need’ it most (for example, while working, studying, relaxing or socialising).

• Set a goal of how much you want to limit yourself to, and when you want to have it (for example, you might decide to have only one coffee in the morning at breakfast).

• Substitute the other times you normally have caffeine with non-caffeinated alternatives, such as decaf coffee, herbal tea or sparkling water.

• Decide how you plan to cut back. Do you want to go cold turkey? Or do you prefer to reduce the amount slowly?

Caffeine withdrawal

Whether you’re cutting back or giving it up completely, you may experience caffeine withdrawal. Be prepared for headaches, drowsiness, irritability, or even nausea and vomiting. These symptoms usually pass within 2 to 7 days. Stay hydrated and get some extra sleep - you’ll feel much more naturally energized once your body resets!