If you've ever gone one too many hours without a caffeine fix, you've probably gotten a taste of withdrawals—and they suck. Symptoms include fatigue, headaches, and some pretty hefty mood swings, says Wesley Delbridge, R.D., a spokesperson for the Academy of Nutrition & Dietetics. He even recommends telling your friends and family that you are cutting out caffeine before you start so they will know why you are so horrible to be around.
While every person is different, if you are ingesting upwards of 400 to 500 ml of caffeine per day (that's about three to four cups of coffee, six cups of tea, or 10 cans of soda), you will probably feel some let-down effects, he says. They typically last seven to 10 days, but you can minimize their effects by weaning yourself off of caffeine, rather than quitting cold turkey. Every two or three days, trim your intake just a bit. Drink just half a cup of tea at a time—or mix regular coffee with decaf.