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<\/div>\nCaffeine FAQs<\/h2>\n\n\n
1. How does caffeine affect the body?<\/strong> 2. Is it bad to drink coffee every day?<\/strong> 3. Can caffeine dehydrate you?<\/strong> 4. How late is too late to have caffeine?<\/strong> 5. Are there any health benefits to caffeine?<\/strong> If you\u2019re ready to kick coffee, start by tallying your daily coffee intake. This will give you an idea of where and when to cut back.\u00a0<\/p>\n\n\n For example, if you typically drink an oversized mug of coffee first thing in the morning, try switching to a smaller mug. Or order the next drink size down for your afternoon brew at the coffee shop. If you usually drink cold brew, which tends to have more caffeine than drip coffee, try ordering it with extra ice to start. Cut back gradually so your body can get used to lower levels of caffeine without suffering from too many withdrawal effects, recommends the Mayo Clinic<\/a>.\u00a0\u00a0<\/p>\n\n\n Still, side effects like headaches and irritability are possible, so it helps to be prepared. \u201cCounteract [the side effects] by drinking ample water and aiming for natural energy pick-me-ups, such as exercise and time in the sun,\u201d says Sarah Schlichter, MPH, RDN of Bucket List Tummy<\/a> and owner of Nutrition For Running<\/a>.<\/p>\n\n\n Incorporating coffee alternatives (like the ones below) into your routine is another great way to kick your habit.\u00a0<\/p>\n\n\n If you crave the ritual of sipping a warm beverage first thing in the morning, give matcha a try. It\u2019s a type of powdered green tea<\/a> high in antioxidants that may help lower inflammation<\/a>, Simon says. You can mix the powder into hot water for an earthy-flavored tea, or add in milk or a milk alternative to create a vibrant green latte.\u00a0<\/p>\n\n\n Plus, the buzz you\u2019ll get from matcha will make you feel alert without the jitters you typically encounter from coffee. \u201cMatcha contains an amino acid called L-theanine<\/a>, which gives you a calmer burst of energy and no crash,\u201d Simon explains. (That\u2019s one reason you\u2019ll find l-theanine in HUM\u2019s Calm Sweet Calm<\/a>.)<\/p>\n\n\n Be aware that matcha does contain caffeine, though the amount is much lower than you\u2019d find in coffee, she adds.<\/p>\n\n\n Blending or extracting fresh fruits and veggies into a juice or smoothie<\/a> is a great way to get a hearty dose of vitamins and minerals in a single serving. \u201cFresh fruits, such as berries, bananas and oranges, and leafy greens<\/a>, like kale and spinach, are packed with vitamins that help your body convert food into fuel, also known as energy,\u201d says registered dietitian Rebecca Valdez<\/a>, MS, RDN. \u201cFruits also contain glucose, which is your brain\u2019s preferred fuel source<\/a>,\u201d she says.\u00a0<\/p>\n\n\n If you have a juicer or blender, play around with different flavor combos until you find something you love. (We love this Vitamin C Smoothie<\/a> or Skin-Hydrating Coconut Smoothie<\/a>.)<\/p>\n\n\n If you can\u2019t part with the flavor of coffee, chicory coffee is for you. \u201cMade from the chicory root, this beverage looks, tastes, and smells like coffee, but without the caffeine and acidity that coffee beans bring to the mug,\u201d Simon says.\u00a0<\/p>\n\n\n Chicory root contains inulin, a prebiotic that may help promote gut health<\/a> and reduce inflammation<\/a>. It may also improve blood sugar control: A 2017 study<\/a> found that chicory inulin helped with blood sugar control<\/a> in rats with type 2 diabetes after eight weeks. However, more research is needed, Simon says.\u00a0<\/p>\n\n\n You\u2019ll find chicory coffee offered at some coffee shops, or you can buy a pack of grounds and brew it at home. Chicory coffee is often mixed with regular coffee 50\/50, which makes it a great way to slash your caffeine intake in half. But if you\u2019d rather nix regular coffee altogether, check the label or menu before ordering.\u00a0<\/p>\n\n\n Women who are pregnant or breastfeeding<\/a> should avoid chicory altogether, Simon says.<\/p>\n\n\n \u201cThis one is a little out there, but bear with me,\u201d says Courtney D\u2019Angelo, MS, RDN, a registered dietitian at Fit Healthy Momma<\/a>. Apple cider vinegar<\/a> (ACV) is made by fermenting the sugar from apples, which creates a compound known as acetic acid, according to a 2014 review<\/a>.\u00a0<\/p>\n\n\n Acetic acid has been credited with providing the many benefits associated with ACV. \u201cIt works to give you more energy throughout the day by helping to regulate blood sugar levels, keeping your energy up, and preventing fatigue,\u201d D\u2019Angelo says.<\/p>\n\n\n ACV can be harsh on your teeth, so don\u2019t drink it straight. Instead, dilute a small amount (no more than 1 to 2 tablespoons) into a warm mug of water, recommends The Cleveland Clinic<\/a>.<\/p>\n\n\n \u201cWhile still a caffeinated beverage, many chai tea brands are lower in caffeine than your morning cup of drip coffee,\u201d Simon notes. \u201cYour average cup of chai will contain about 25 mg of caffeine, compared to a cup of coffee, which can be upward of 75 mg.\u201d This makes chai a great option for cutting back your daily caffeine intake, while still reaping some of its energy-boosting benefits.<\/p>\n\n\n Chai is a sweet and spicy drink that originated in India. It\u2019s made by combining black tea with aromatic herbs and spices like cinnamon, cloves, and black pepper.\u00a0<\/p>\n\n\n Prepare it with hot water and a splash of sweetener<\/a> (optional), or try a frothy chai latte.<\/p>\n\n\n \u201cWhile this certainly won\u2019t give you that caffeine jolt you get from your morning joe, hot water with lemon has become a popular beverage to start your day,\u201d Simon says.\u00a0<\/p>\n\n\n Simply squeezing a little citrus gives a mug of plain ol\u2019 hot water a fresh taste, helping you rehydrate after a long night\u2019s sleep. Plus, the lemon is a great source of the antioxidant vitamin C<\/a>, Simon notes.\u00a0<\/p>\n\n\n You can also certainly drink it cold, though Simon recommends warming the water. \u201cIt feels like a nice, soothing alternative to a morning cup of coffee,\u201d she explains.\u00a0<\/p>\n\n\n Kombucha<\/a> is a popular fermented tea drink. \u201cThe crispness of the sour and fruity beverage tends to provide me with a mid-afternoon energy boost most days of the week,\u201d says Mary Wirtz, MS, RDN, a nutritional consultant at Mom Loves Best.<\/a><\/p>\n\n\n Kombucha contains B vitamins, which are vital for helping your body release energy, she says. It\u2019s also a rich source of antioxidants and probiotics<\/a> (the health-promoting bacteria you need for a balanced gut), says Melissa Mitri<\/a>, MS, RDN, a registered dietitian for Wellness Verge. These nutrients can aid digestion<\/a> and provide needed energy without the crash you typically get from caffeine, she says.<\/p>\n\n\n When shopping for kombucha, Mitri recommends opting for varieties with less than 5 grams of sugar per serving. Or, try making your own.\u00a0<\/p>\n\n\n
Caffeine is a stimulant that affects the central nervous system, temporarily increasing alertness, focus, and energy levels. It can also boost metabolism and improve exercise performance.<\/p>\n\n\n
Moderate daily coffee consumption (about 3-4 cups or up to 400 mg of caffeine) is generally safe for most adults and may even provide health benefits like reduced risk of certain diseases. However, excessive intake can lead to side effects like insomnia<\/a>, anxiety, and heart palpitations.<\/p>\n\n\n
Caffeine has a mild diuretic effect, but research shows that moderate caffeine consumption does not cause dehydration in regular drinkers. Staying hydrated by drinking water alongside caffeinated beverages is still a good idea.<\/p>\n\n\n
Caffeine can stay in your system for up to 6-8 hours, so avoiding it in the late afternoon or evening can help prevent it from interfering with sleep. Individual sensitivity may vary, so adjust based on how caffeine affects you.<\/p>\n\n\n
Yes, caffeine has been linked to improved brain function, enhanced physical performance, and reduced risk of certain diseases like Parkinson’s and Alzheimer’s. However, benefits are best seen with moderate intake and balanced with other healthy habits.<\/p>\n\n\nHow to Quit Caffeine or Ease Yourself Off Coffee<\/h2>\n\n\n\n
![\"Coffee](\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/10\/8-Healthy-Swaps-for-Coffee-Infographic.jpg\")
<\/figure>\n\n\n7 Healthy Alternatives to Coffee to Try<\/h2>\n\n\n
1. Matcha Tea<\/h3>\n\n\n\n
![\"matcha](\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/10\/matcha-coffee-alternatives.jpg\")
<\/figure>\n\n\n2. Fresh fruit and vegetable juices and smoothies<\/h3>\n\n\n
3. Chicory coffee<\/h3>\n\n\n
4. Apple cider vinegar<\/h3>\n\n\n\n
![\"Apple](\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/10\/apple-cider-vinegar-coffee-alternatives.jpg\")
<\/figure>\n\n\n5. Chai tea<\/h3>\n\n\n
6. Hot water with lemon<\/h3>\n\n\n\n
![\"woman](\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/10\/lemon-water-coffee-alternative.jpg\")
<\/figure>\n\n\n7. Kombucha<\/h3>\n\n\n
8. Supplements<\/h3>\n\n\n\n
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