6 Ways To Rebalance Your Caffeine Intake
Image by Jarek Ceborski
How much coffee are you drinking these days?
This is typically among the first questions I ask new clients. Occasionally the answer is “none,” but more often people tell me they are in the “one to two cups per day” camp. This seems to track with a recent survey done by the National Coffee Association (NCA), which reported 62% of U.S. adults consume coffee daily, putting consumption at an all-time high.
Note: I refer mainly to coffee throughout this post because it tends to be the most relatable caffeine source. If you are not a coffee drinker but over-consume caffeine through other means, the methods below still apply.
The part of the survey that did not align with my small sample of client data is the quantity of coffee people told me they drank daily. The NCA found that the average American coffee drinker is consuming just over 3 cups per day, 1-2 cups more more than what my clients most frequently report. I think the discrepancy comes from our perception of what “one cup” of coffee actually means, which I have discovered varies (quite widely) from person to person.
When my clients say “one cup,” they almost always mean more than 8 ounces. The typical household coffee mug is 12oz, as is a “small” or “tall” from most coffee shops. That 4oz discrepancy could account for an entire extra cup for which many of us are not accounting, never mind those who consider their 20oz Starbucks venti to be a single serving.
So I drink a tad more coffee than I’m willing to admit, is that really a problem?
Well, that depends. Do you:
Feel stressed or anxious more often than you’d like?
Have trouble falling or staying asleep?
Ever feel like your heart is pounding or racing?
Notice withdrawal symptoms without caffeine such as headaches or fatigue?
If you experience any of these symptoms on a regular basis, consider reducing your coffee intake to see if over-caffeinating is the cause. Also, you are currently reading a blog post about cutting back on caffeine, so maybe that’s a clue it’s time to rein things in.
But — I love my coffee. It helps me wake up, and think, and socialize, and poop…
I am certainly not trying to convince anyone to kick their caffeine habit altogether (especially as I sit here typing with mug of light roast in arms reach). There are plenty of benefits to consuming caffeine, coffee specifically, in small amounts. And let’s face it, many of us don’t feel quite like “us” until we’ve had a few sips of our morning brew.
But at what point does our consumption begin to deliver diminishing, or even adverse, returns? That magic number of milligrams is different for everyone, and the sweet spot can be difficult to find when it is so easy to tip from “beneficial energy boost” to one or more of the symptoms listed above.
If you’ve tried kicking coffee before and it did not go as planned, you are in good company.
I have heard this story over and over from clients, friends and colleagues; and as an on-again-off-again consumer myself, I understand the struggle of “the caffeine cycle” firsthand. The motivation is there, but old habits die hard. Here is how it looks for many of us:
How to break the cycle & maintain a balanced relationship with caffeine:
Instead of making an entire pot and mindlessly pouring refills throughout the day, try brewing your coffee one cup at a time. Image by Rasmus Gregerson
In most cases, this is not a matter of willpower. Technically, caffeine is a drug, a stimulant, and regular use is known to cause mild physical dependence. It only takes 7-12 days to build up a tolerance and dependency on caffeine (even at just one cup a day), and about 10 days for the body to adjust back after the caffeine has left your system. If you are serious about cutting down on your intake, going in with a plan is important. Here are 6 strategies to support the transition:
1. Define Your Goals
You have identified the problem over-caffeinating is causing in your life — be it sleep, anxiety, or simply a desire to reduce your daily dependence on a chemical substance — what do you want instead? This is an answer that will look differently for everyone.
Getting clear on the desired outcome like will help you determine the means by which you get there. Once you have a goal in mind, write it down or share it with an accountability partner.
Remember, the caffeine cycle is good at making us forget how great we feel without the extra cup of coffee, so coming up with a way to check in with yourself on progress will be crucial to keeping yourself on the right track for the long-term.
2. Set Boundaries
Create a set of guidelines tailored to fit your goals. Think about the factors that may be causing you the most trouble — two big areas to consider here are amount and timing of consumption.
Decreasing the Amount
For issues such as anxiety, heart palpitations, digestive distress, or withdrawal symptoms, consider decreasing the amount of milligrams you are consuming daily. Go slowly, try drinking 1/2 a cup less at a time and allow your body to acclimate over a few days. Pay attention to the results and perhaps you will find the magic balance of alertness-without-adverse-effects is not so far out of reach. More ideas for how to reduce your dosage mindfully are described in numbers 3-5.
Consider the Timing
If better sleep is what you are after, it may be helpful to decrease the amount of caffeine; but a more important factor may be the time of day you are drinking your final cup. Keep this in mind: The average half-life of caffeine is 5 hours. If you are reaching for a 3pm pick-me-up in the form of a tall Starbucks Blonde Roast, which contains 270mg of caffeine, there may be up to 135mg in your system at 8pm when it is time to wind down; and studies have shown that consuming caffeine 6 hours before bed resulted in almost an hour less sleep on average. A good rule of thumb: Switch to decaf after lunch.
3. Focus on Quality over Quantity
Give yourself permission to get fancy. Instead of brewing a full carafe of pre-ground beans to mindlessly sip on all day, try slowing down the process and creating a new daily ritual. Maybe that includes hand-grinding beans and using a single-cup pour over method, or buying a more premium blend from a local roaster that you brew in smaller batches so it does not go to waste. Some of my favorite brands for “slow coffee” products are Kinto and Fellow. And if you are local to Richmond, the good people at Homme Essentials often have a great selection of coffee accoutrements as well.
4. Explore Alternatives
I know the last thing most coffee drinkers want to hear is “try drinking tea instead.” Of course, if tea is your thing — that’s great! There are many health benefits to swapping out a mug of coffee for a cup of herbal or green tea. But for most of us coffee-lovers, it’s just not the same. Here are some other ideas to explore:
Go Decaf
If you are going to switch to decaf as an “at least it still tastes like coffee” alternative, look for brands with the Swiss Water label on the bag. Their process is a chemical-free way to achieve the decaffeinated result. You can also try mixing decaf and regular coffee together during the brew process to half your caffeine intake while enjoying the same volume of coffee you are accustomed to drinking.
Plant-Based Coffee Alternatives
There are now several different coffee alternative options available on the market — explore what make sense for your palate. Here are two I recommend:
Crio Bru Brewed Cacao
Crio Bru is a 99% caffeine-free coffee alternative that made from ground cacao. It is roasted, ground, and brews like coffee so the “ritual” of making yourself a warm cup of something will feel very similar.
My review: The closest thing I can compare Crio Bru to taste-wise is unsweetened hot-chocolate. I usually brew it using my single cup pour over, but a French press works just as well if not better.
Dandy Blend
Comprised of barley, dandelion and chicory root, this caffeine-free favorite mixes straight into hot water and has the consistency of instant coffee.
My review: Dandy Blend is the first coffee alternative I tried to cut back on my caffeine consumption almost a decade ago. Many reviewers swear it tastes like coffee but I did not find that to be the case. I found the taste to be distinctly herbal but still enjoyed.
5. Stay Hydrated
One of the main issues we encounter when decreasing caffeine intake are those pesky headaches that can occur as quickly as 12-24 hours after skipping our regular ration. Because caffeine causes blood vessels in the brain to constrict, when we reduce our intake there is an increase in blood flow which causes headaches as the blood vessels adjust to the new normal. Hydration is key in helping reduce these headaches and can also help with feelings of fatigue that happen when adjusting our caffeine volume.
The standard recommendation for water intake is half your body weight in ounces per day. If you know a withdrawal headache is imminent, I would increase that volume by another 12-20oz especially in the morning.
Another way to help get the hydration you need to survive the early days of withdrawal are hydration enhancers. Here are two products I frequently recommend:
Liquid I.V. Hydration Multiplier
An increasingly popular option for hydration, Liquid I.V. reports to use a method called “Cellular Transport Technology” or CTT, a system designed to enhance rapid absorption of water and other key ingredients into the bloodstream. The company claims one stick can deliver 3x the hydration from a single 16oz glass of water.
My review: My midwife recommended Liquid I.V. to help alleviate first trimester pregnancy symptoms such as nausea, headaches, and constipation — I was instantly hooked. Each packet does contain 11g of sugar which is a disclaimer I like to give when discussing the product with clients. The sugar is reported to absorb into the bloodstream quickly and I have not noticed any adverse side effects personally. However, I do have an alternative product recommendation below for the more sugar-conscious consumer:
LMNT Electrolyte Hydration Powder
This is a zero-sugar option that relies on a blend of sodium, potassium, and magnesium to deliver a powerful hydration-boost.
My review: I don’t mind the taste of the citrus salt, orange salt, and raspberry salt, but (as the names suggest) they taste very salty. I usually end up adding more water than the recommended 16oz to reduce the taste. (Perhaps this is part of why LMNT works so well to hydrate…) Most of my clients prefer this option to Liquid I.V., simply to be mindful of their sugar intake.
To sum it up: LMNT is the product I use on a regular basis, while Liquid I.V. I reserve for times when more powerful rehydration is necessary because I believe, for me, it achieves the hydration goal more quickly.
6. Be Kind to Yourself!
Bottom line — making a meaningful change when it comes to our health is hard, especially when the benefits can sometimes seem subtle or ambiguous. Experiment with different options and stay present to the effect caffeine, or lack of caffeine, has on your system. If you feel the caffeine cycle coming back full circle, see if you can take a step back and reset instead of letting yourself fall victim and ending up at square one.
Stay strong, you’ve got this!
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