A guide to cutting back on caffeine for the chronic coffee-drinker

A guide to cutting back on caffeine for the chronic coffee-drinker

Australians have a well-documented love affair with coffee. Around three-quarters of the population enjoys at least one cup a day, and per capita, we consume approximately 2.7 kilograms of coffee at home each year – quite the caffeine hit. Coffee is deeply woven into Australian culture: we catch up with friends over a cuppa, have our go-to cafés, are fiercely loyal to our favourite baristas and incorporate it into our workday. Many even joke about being ‘coffee addicts. But as daily consumption becomes routine, some coffee drinkers find themselves wondering – how much is too much? And is all that caffeine good for us?

How much is too much? 

Like all good things in life, coffee is best experienced in moderation.

If you’re curious about the caffeine content in a shot of coffee, there’s a fair bit of debate. Everyone likes to enjoy their coffee a little differently, and everything from the type of bean and length of the roast to it can influence the amount of caffeine that ends up in your cup.

According to Health Direct, the maximum amount of caffeine a person should have is around 400 milligrams per day. While estimates vary, generally one shot of espresso contains a minimum of 60 milligrams of caffeine – hardly a reason to break up with your barista. The problem arises when we indulge a little too much.

Is coffee bad for us?

When life happens, coffee seems to help. But one recent study from Cambridge University highlighted that while coffee may have some positive health impacts for adults – such as feeling more alert and less tired in low to moderate doses – high levels of caffeine consumption may be harmful to both your mental and physical health, particularly with caffeine addictions “becoming more common”.

Around 99 per cent of caffeine is absorbed into the bloodstream, where it stimulates the cardiovascular and central nervous system, increasing heart rate and respiratory rate – especially if you consume excess amounts. It can also cause headaches, jitters, energy crashes, insomnia, and, for some people, feelings of anxiety. Caffeine can also interact with over the counter and prescription medications.

How to cut back

While the case for cutting back on excess caffeine consumption is strong, it’s important to remember that reducing caffeine doesn’t necessarily mean eliminating it entirely. It just means finding a better balance by introducing alternatives, such as alkaline mineral water.

If you do plan on cutting back, going cold turkey isn’t necessarily the best choice, as you may develop unpleasant symptoms of withdrawal, including headaches, irritability, tiredness, nausea and even anxiety. These withdrawal symptoms usually occur between 24 and 48 hours after you stop and can last for up to a week. 

Instead, consider gradually reducing your intake over an extended period, and slowly replacing it with water-based alternatives like herbal tea or decaf coffee (which, contrary to popular belief, still contains small amounts of caffeine). 

While several new coffee alternative drinks like energy drinks have come onto the market and are increasing in popularity, the added preservatives and flavourings make them less than ideal choices. Instead, consider replacing your daily dose of caffeine with alkaline mineral water, which remains the healthiest alternative.

Water: the best choice

While it might seem like a simple suggestion, water is essential to keeping the body functioning: staying well-hydrated is critical to maintaining your immune system, lubricating your joints and regulating body temperature. Drinking water and staying hydrated also supports mental clarity, mood and energy levels, with research from Deakin University showing drinking water can play a role in preventing anxiety.

As a general rule, it's recommended you drink approximately 2.1-2.6 litres of water throughout the day to replenish the fluid in your body. If that feels like a challenge, consider introducing delicious high-quality filtered zazen Alkaline Water, which not only removes any harmful particulates like microplastics or micro-organisms, but enhances your water by preserving beneficial alkaline minerals needed to keep your body functioning and hydrated.  

The importance of a quality water can’t be overstated. 

Did you know that most professional coffee machines use high-quality water filters (changed often) to ensure the taste and flavour of your coffee experience is not compromised by chemicals and sediments in our drinking water, which begs the question why not filter your drinking water too?

Once you’ve got your caffeine intake in check and started to drink more high-quality alkaline mineral water, you may find your energy levels are more stable, better rested, adequately hydrated and general wellbeing improves.