How To Safely Wean Off Caffeine And Find More Energy

Caffeine is America’s favorite stimulant. From regular drip coffee to sugar-loaded iced coffees and a slew of new energy drink brands that seem to never end, there are endless ways to get your fix. According to the U.S National Coffee Association, 66 percent of American adults drink coffee every day. Another 70% of American adults from the same report say that they drink coffee every week. 

And, of course, there are benefits of caffeine. It helps you stay productive during a long workday or alert during a dull work meeting or school class. In a “go, go, go” world, the prevailing message is that you should go too, no matter the costs. 

But when the effects of caffeine wear off, the crash comes, leaving you feeling more tired than before. Or maybe you experience the jitters of a caffeine rush along with an unsettling racing heartbeat. If you’re looking to cut down on your caffeine consumption or to wean off completely, here are some tips.

Decaf coffee isn’t the only option if you still like your drinks to be caffeinated. Half-caff (or split espresso) is a 50/50 blend of regular espresso and decaf espresso. One espresso shot has about 60 milligrams of caffeine. Two of these drinks a day won’t put you over the daily maximum caffeine limit of 400 milligrams, so next time you can ask your barista for a half-calf shot of espresso in your latte.

Caffeine is a diuretic, which causes frequent urination that naturally leaves your body dehydrated. If you’re feeling the withdrawal symptoms of caffeine, such as headaches and fatigue, drinking more water will not only help with hydration but also combat some of these symptoms. The Mayo Clinic reports that staying hydrated is important for being energized and may negate the need for caffeine consumption in the first place

Tea isn’t the only alternative to highly caffeinated coffees and energy drinks; what you eat is just as important in helping you stay alert. While it sounds cliché, a good diet full of energy-packed foods such as complex carbohydrates, lean proteins, and healthy fats is key to fueling your body throughout the day without the need for caffeine. Eat foods like Greek yogurt and fruit for breakfast, a power bowl with sweet potatoes and legumes for lunch, or some fish or chicken with quinoa for dinner. Don’t forget about energy-boosting snacks like trail mix and dried fruit to stay awake throughout the day.