How to combat caffeine dependence with five expert health tips

Happy young woman drinking a cup of tea in an autumn morning.
-Credit: (Image: Getty/iStockphoto)


Most of us are coffee drinkers but some of us may be acquainted with the darker side of the beverage - caffeine dependence.

Caffeine offers a vital pick-me-up for early risers, but it can easily become addictive when we begin relying on it for alertness during high-pressure days at work or uni.

Coffee and energy drinks contain caffeine, which is a stimulant and one of the most commonly used drugs in the world.

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Dependence on caffeine is increasingly common, according to a recent study from doctors and researchers at Drexel University.

They say: “Individuals who habitually drink caffeine-contained beverages may develop a physical, emotional, and psychological dependence on it and may experience a caffeine withdrawal syndrome after abrupt cessation of caffeine intake”.

Some populations are at higher risk of dependence including teenagers, adolescents, students, heavy-duty workers, and night shift workers. Reducing your caffeine intake can be challenging, but researchers offer tricks for weaning off coffee with as little discomfort as possible.

Here is everything you need to know about withdrawal symptoms and how to combat dependence, according to the experts at Drexel University.

What are the symptoms of caffeine dependence?

High Angle View Of Tea In Mug
Beat caffeine dependence using these tricks. -Credit:Getty Images/EyeEm

Many of us are familiar with the hangover-like symptoms of caffeine withdrawal. Severity of symptoms can vary but they usually involve a handful of the same ailments.

They can include:

  • Headache

  • Fatigue and drowsiness

  • Decreased energy and alterness

  • Depressed mood

  • Difficulty concentrating

  • Irritability

  • Feeling foggy

  • Decreased or increased blood pressure

  • Increased heart rate

  • Hand tremor

  • Increased urinating

  • Nausea, vomiting, or abdominal pain

  • Constipation

  • Muscle stiffness or joint pains

Headaches are particularly common, occurring in as many as half of those experiencing withdrawal, according to some studies.

Symptoms begin around 12-24 hours after you stop drinking caffeine. They can last as long as two to nine days.

How to combat caffeine dependence

Young man suffering from strong headache or migraine sitting with glass of water in the kitchen, millennial guy feeling intoxication and pain touching aching head, morning after hangover concept
Headaches are one of the most common symptoms of caffeine withdrawal. -Credit:Getty Images

If you are determined to kick your dependence on coffee and energy drinks, Drexel researchers have shared some essential tricks that can help you succeed.

1. Wean off slowly

Caffeine withdrawal symptoms are reversed when more caffeine is consumed. If you are trying to work your way down from five or more cups of coffee per day, try reducing your daily intake over time rather than going cold turkey.

This can help you wean off caffeine while minimising withdrawal discomfort.

2. Invest in over-the-counter meds

While grappling with headaches, try taking an over-the-counter painkiller. If you experience nausea or vomiting, over-the-counter medications can ease these symptoms as well, suggest doctors from Drexel University.

Another common ailment is constipation. Dietary changes like increased fiber intake will help keep you regular.

3. Hydrate

Throughout the process, make sure you are hydrating. You should drink between six to eight cups or glasses of fluid each day, according to the NHS’s Eatwell Guide. Drinking lots of water can help reduce headache symptoms as your body adjusts to reduced caffeine.

4. Get enough sleep

Make sure to get to sleep early while weaning off caffeine. Getting a solid eight hours of sleep per night can combat common withdrawal symptoms like fogginess, headaches, and irritability, according to the American Migraine Foundation.

5. Try non-caffeinated beverages

Finally, consider carrying a non-caffeinated beverage around, like decaffeinated tea, sparkling water, or a low-sugar juice. This can help you develop a taste for non-caffeinated drinks and satisfy your cravings, says Verywellmind.com.

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