How To Kick Your Soda and Caffeine Habits

Do you frequently crave and consume caffeinated coffee or soda during the day? Do you feel you cannot wake up or stay awake without a caffeinated beverage? If so, you are not alone. In the United States, 64% of adults drink caffeinated beverages daily, and 33% of soda drinkers drink soda daily.

“Too much caffeine is bad for your health,” said Richard Doscher, RD, CDN, Director of Nutrition & Food Services at Good Samaritan University Hospital. “Drinking that caffeine in sugar-sweetened beverages like regular or diet soda and energy drinks— the leading sources of added sugar in the American diet—is even unhealthier.”

Frequent consumption of those beverages can lead to health complications like diabetes and high blood pressure.

“While not consuming these drinks is preferable to maintaining a healthy lifestyle, it is OK to drink them in moderation and decrease your intake over time,” explained Mr. Doscher. “For example, if you drink two cups of coffee daily, you can switch to one caffeinated and one decaffeinated. Or, cutting soda consumption by switching to flavored water or seltzer instead of soda.”

What is considered too much soda and caffeine intake?

The average American consumes over 77 grams of sugar every day. Soda and caffeinated beverages are major contributors to that amount. One can of soda has between 39 and 45 grams of added sugar (151 to 174 calories). That does not include other sources of sugar you may consume throughout the day.

The amount of sugar you should consume each day varies, but there are guidelines you can follow. The Dietary Guidelines for Americans recommend that people aged two and older limit added sugars to less than 10% of their total daily calories. So, if you eat 2,000 calories daily, limit your sugar intake to 200 calories (about 50 grams).

The American Heart Association (AHA) recommends that men consume no more than 150 calories of added sugar per day (37 grams). Women should limit their intake to 100 calories of added sugar per day (25 grams).

The amount of caffeine in a can of soda varies by brand. However, a typical soda has between 25 to 50 milligrams of caffeine. An average cup of coffee has about 95 milligrams of caffeine. According to the Food and Drug Administration (FDA), 400 milligrams—about two to three 12-ounce cups of coffee—is safe for most healthy adults.

What are the health risks of excessive soda consumption?

“Too much soda intake or drinking other sugary drinks can hurt your health,” said Mr. Doscher.

According to the Centers for Disease Control and Prevention (CDC), frequently drinking sugar-sweetened beverages can cause:

• Gout (painful swelling and inflammation of your joints)
• Heart disease
• Kidney disease
• Non-alcoholic liver disease
• Obesity
• Tooth decay and cavities 
• Type 2 diabetes
• Weight gain

What are the health risks of too much caffeine?

“Caffeine can be part of a healthy diet for most people in moderation,” said Mr. Doscher. “But too much caffeine is not good for your health, especially if you have certain existing medical conditions.”

He also explained that some people may be more sensitive to caffeine.

If you drink too much caffeine, you may have symptoms such as:

• Anxiety
• Headache
• High blood pressure
• Increased heart rate and palpitations
• Insomnia or sleep disruptions
• Jitters
• Nausea

How can I reduce or eliminate soda and caffeine from my diet?

You can reduce your soda intake or completely kick your soda habit in a few ways.

Mr. Doscher explained that for most people, it is best to start gradually rather than trying to quit cold turkey because your body can become dependent on caffeine. Abruptly quitting causes a dramatic change in your central nervous system.

Giving up your soda habit for good or eliminating caffeine can cause withdrawal symptoms such as anxiety, fatigue, headache and irritability. These symptoms usually last a few days but can last up to a week or longer. The symptoms typically appear within 12 to 24 hours after stopping caffeine.

Slowly reducing the amount of caffeine in your diet reduces the risk of experiencing withdrawal symptoms. It allows your body to adjust to having less caffeine over time. Research shows people have a better success rate when they gradually reduce their caffeine intake.

If you want to stop drinking soda, you can try switching to black tea or decaf hot or iced coffee. However, decaffeinated drinks contain a small amount of caffeine. You may still experience side effects if you switch from caffeinated to decaffeinated drinks, but they will not be as bad. Caffeine-free beverages, however, have never contained caffeine and undergo little processing. This includes herbal teas such as chamomile and mint.

If you miss the carbonation of soda, try seltzer or sparkling water, which can also help with headaches and other withdrawal symptoms.

How can I boost my energy without soda or caffeine?

“It is possible to boost your energy without soda or caffeine,” said Mr. Doscher.

His recommendations include:

• Stay hydrated when trying to kick your soda habit; dehydration can make you feel tired.
• If you normally start your day with coffee, drinking cold water first thing in the morning can also help wake you up.
• Exercise can provide a quick energy boost. Physical activity triggers the release of endorphins and norepinephrine, which help you feel awake and alert.
• Boost your energy with foods that have a low sugar index. Your body absorbs those foods more slowly, and they will not cause a sudden drop in energy.