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How to Cut Down on Caffeine Throughout the Day

Caffeine is a stimulant commonly found in beverages such as coffee, tea, soda, and energy drinks. While it may seem harmless, too much caffeine can cause unpleasant side effects and negative health consequences. 

Caffeine is also a natural chemical that we find in many different foods. It has several beneficial properties that help the body deal with stressful situations. However, as a consequence of modern life and the abundance of caffeinated drinks available to us, most people are consuming more caffeine than their body is able to handle. 

Caffeine intake also varies considerably depending on your individual tastes and habits. This article will explain how much caffeine is in your favorite drinks, list potential side effects of drinking too much caffeine, and offer tips on cutting back on the substance throughout the day—so you can get all its benefits without the downsides.

How Much Caffeine Is in Coffee and Tea?

Coffee and tea are two of the most common sources of caffeine in the diet. Each beverage contains around 100–150 milligrams of caffeine per 8-ounce cup. In comparison, one can of soda contains anywhere from 30 to 50 milligrams of caffeine. 

A variation in the caffeine content of coffee is commonly due to differences in the brewing time and the roast of the beans. Coffee that is brewed for a shorter period of time or that uses a lighter roast will have less caffeine than coffee brewed for longer periods or with a darker roast. 

Coffee also loses caffeine when it is brewed with boiling water or stored for a long time. Tea leaves, on the other hand, are less sensitive to brewing methods and do not lose caffeine as quickly as coffee. This is why iced tea and tea bags retain higher caffeine content than iced coffee and coffee grounds.

How Much Caffeine Is in Soda?

Sodas and other carbonated beverages are a major source of caffeine for many people. The caffeine content of these beverages varies widely and can be difficult to pinpoint. 

According to Dr. Payel Gupta, CMO and Co-Founder of Cleared, “Most sodas have about 35 to 45 mg of caffeine per 12 oz. can. You should limit your daily intake to no more than 400 mg.”

This variation is due to the use of different ingredients in different brands and the addition of caffeine to several sodas as an added ingredient. Caffeine is added to colas and other soft drinks to replace the caffeine that would otherwise have come from flavorings extracted from coffee beans. 

Other sodas contain caffeine naturally and are marketed as energy drinks. Caffeine is also added to some energy drinks and is naturally present in brewed teas and coffee. This means that there is no standard caffeine content for sodas.

Side Effects of Drinking Too Much Caffeine

The side effects of drinking too much caffeine are usually evident in people who exceed 400 milligrams of caffeine per day. This amount is equivalent to two to three 8-ounce cups of coffee. 

“Caffeine is a central nervous system stimulant. Too much caffeine can lead to increased anxiety, nervousness, irritability, and even panic attacks,” says Dr. Michael Green, Chief Medical Officer from Winona.

Caffeine can be a useful stimulant for people who do not consume enough of it, such as the elderly and people who suffer from sleep disorders. However, consuming too much caffeine can cause unpleasant side effects and is associated with several health risks. 

Caffeine is a diuretic, which means it causes the body to increase urine production. This can lead to dehydration if you don’t drink enough water. Dehydration is especially dangerous when exercising, as it can cause heat exhaustion or heat stroke.

“Dehydration can cause a whole host of problems, ranging from headaches and fatigue to more serious issues like kidney stones and heat stroke,” says Juan Pablo Cappello, Co-Founder and CEO of Nue Life. “So, if you’re feeling tired or run down, make sure to drink plenty of water throughout the day. And if you’re going to be spending time in the heat, be sure to stay hydrated by drinking even more water than usual.”

Tips for Cutting Back on Caffeine throughout the Day

We all know that feeling: you’ve had way too much caffeine, and you can’t focus on anything. Your hands are shaking, your heart is racing, and you feel like you might just crawl out of your skin. We’ve all been there, and it’s not a fun place to be.

So how can you cut down on the amount of caffeine you’re consuming throughout the day? Here are a few tips to help you get started.

Drink More Water

This one seems like a no-brainer, but it’s important to stay hydrated throughout the day. When you’re properly hydrated, your body is better able to metabolize caffeine and flush it out of your system.

“Drinking plenty of water is essential for good health. It helps to flush toxins out of your system, improve your digestion, and keep you hydrated. If you’re looking to cut down on caffeine, water is your best friend,” says Christy Pyrz, Chief Marketing Officer from Paradigm Peptides.

Cut Back Gradually

If you’re used to drinking several cups of coffee or energy drinks per day, cutting back all at once can be a shock to your system. Instead, try slowly reducing the amount of caffeine you consume each day until you’re down to a more manageable level.

Choose Lower-Caffeine Options

There are plenty of ways to get your caffeine fix without resorting to coffee or energy drinks. Tea, chocolate, and even some sodas contain smaller amounts of caffeine that can still give you a boost without overloading your system.

Know Your Limit

Everyone’s caffeine tolerance is different, so it’s important to know how much caffeine your body can handle. Once you reach that point, it’s time to cut back or switch to a lower-caffeine option.


If you’re looking to cut down on your caffeine intake, there are a few things you can do to make the process easier. Drink plenty of water, cut back gradually, and choose lower-caffeine options when possible. And finally, know your limit so you can avoid overloading your system.

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