Caffeine has its perks, but in high doses it can start to cause issues. According to the Mayo Clinic, up to 400 mg of caffeine a day is safe for most healthy adults. That’s roughly equivalent to four cups of home-brewed coffee or two energy shots.
If you drink a bit too much caffeine, you may begin to experience negative side effects like:
Whether you’re experiencing negative side effects or simply want to reduce your intake, here are some tips to help you curb your caffeine consumption.
Know your intake
Not all coffee is created equal. In fact, drip coffee has more caffeine than your typical espresso shot. This can make it challenging to know how much caffeine you’re actually consuming. Follow this quick reference guide to track your caffeine intake:
More detailed caffeine contents are available through CaffeineInformer.
Take it slow
Cutting out caffeine cold turkey can actually make your caffeine cravings worse. Instead, try cutting back gradually. For instance, try having one less cup of coffee per day or try an option that has less caffeine in it.
Opt for a decaf
Do you crave the caffeine or the taste of coffee? Try switching out your regular coffee for a decaf version of the same drink, especially if it’s later in the day. Take note of any differences you may (or may not) feel. If you’re drinking more for the enjoyment or taste it may be easier than you think to swap for a decaf option.
Find other sources of energy
If you lower your caffeine but still need energy, give these a try to boost your energy without the jitters: