Image: rawpixel.com // pexels.com
By: Sarah Hofstedt, CSUN Public Health Intern
Caffeine is ubiquitous in the college student’s world: it is in coffee and tea sold by the myriad of coffee shops in and around college campuses, and it is what gives energy drinks their kick. Most sodas contain caffeine, and even chocolate has some caffeine in it. It can be useful for getting a jumpstart on mornings when we feel sluggish, or keep us going during an afternoon slump. However, many people develop a tolerance for caffeine with regular use, and must increase their caffeine intake to achieve the same stimulating effects. While it is generally considered safe to consume up to 400 mg of caffeine a day for adults (about four cups of coffee), more than that can produce side effects like migraines and frequent urination. Beyond that, caffeine can be an expensive habit! Spending $4 on your daily latté before work would end up setting you back $1,000 a year, as well as add about 250 extra calories and 35 grams of sugar to your diet.
Quitting the caffeine habit is tough, and many people report having withdrawal symptoms like headaches when they attempt to cut back. Here are some tips for reducing caffeine intake without all of the annoying withdrawal symptoms:
- Map your caffeine content
Keep track of when you most want caffeine. Is it a must-have in the morning? Do you crave it most when you want to study? Write down when you want caffeine, what you were doing, how much you consumed, and how you felt afterwards. After identifying when and where you find yourself in need of caffeine, you can start to adjust how much you’re actually taking in.
- Cut back gradually.
Trying to quit caffeine cold turkey is the biggest culprit for caffeine withdrawal symptoms. Try replacing one cup of coffee or energy drink a day with a decaf or tea option, and eventually eliminate one caffeinated drink a day entirely. If your goal is to get down to one or zero caffeinated beverages a day, take your time.
- Try some lower caffeine alternatives
Decaf coffee is easily accessible at most restaurants and stores. Green and black tea both contain caffeine, but not as much as their coffee counterparts. For those who like lattés and frappés, black and chai teas mix with cream and sugar just as well as coffee. For the energy drink enthusiast, fruit-infused green tea or sweetened matcha are antioxidant-rich alternatives. And for the black coffee drinker, straight pu’erh and oolong are both dark, rich, and robust.
Reducing your caffeine consumption can be a challenge, but it’s not impossible. Let us know if you have any suggestions on cutting down caffeine in the comments below!