How to Quit Energy Drinks: A Doctor's Step-by-Step Plan

By Dr. Brent Agin, MD, founder and creator of TeaZa® · Updated October 2026

One can in the morning turns into one after lunch, then one to get through the drive home. If energy drinks have become a daily habit you want to break, you're not alone — and you don't have to white-knuckle it. Here's a step-by-step plan to quit energy drinks without wrecking your week.

Why energy drinks are hard to quit

• Caffeine. Your body gets used to a daily dose. Stop suddenly and you can get caffeine withdrawal — headaches, fatigue, irritability and brain fog.
• The routine. Cracking a can is a ritual tied to certain moments: starting work, the 2 p.m. slump, the gym, the drive.
• The sugar (for regular versions). Big sugar hits can mean energy spikes and dips that keep you reaching for another.

A plan that works deals with all three.

Step 1: Know your number

Check the labels on what you drink and add up a normal day. Some energy drinks have 200mg of caffeine or more per can. The FDA cites 400mg a day as an amount not generally associated with negative effects for most adults — two big cans can get you there before you count coffee or pre-workout.

Step 2: Decide — cold turkey or step down

• Cold turkey: Fastest, but expect a rough couple of days. Caffeine withdrawal usually starts within 12–24 hours, peaks around days 1–2, and lasts 2–9 days, according to StatPearls (NIH).
• Step down: Cut back over one to four weeks. It takes longer but is much easier for most people — and easier to stick with.

Step 3: Map your triggers

When do you reach for a can? Common moments:

• First thing in the morning
• The mid-afternoon slump
• Before a workout
• Long drives or long shifts
• Late-night work or gaming

For each one, plan what you'll do instead.

Step 4: Step down, can by can

Here's an example step-down using TeaZa Energy (about 50mg of natural caffeine per pouch from green tea and yerba mate) and caffeine-free TeaZa Chill:

Go slower if you need to. Each TeaZa pouch lasts about 1–3 hours and keeps your mouth busy, so you keep a routine while the caffeine comes down. TeaZa is also sugar-free and zero-calorie. See more on energy drinks vs. caffeine pouches.

Step 5: Fix the energy gap

Many people drink energy drinks to cover for low energy. Tackle the cause:

• Sleep: Aim for a consistent bedtime, and keep caffeine to early in the day.
• Water: Dehydration can make you feel tired and foggy.
• Food: Regular meals with protein help avoid afternoon crashes.
• Movement: A short walk is a reliable afternoon pick-me-up.

Step 6: Get through the tough days

If you get withdrawal symptoms, rest, drink water and ask a pharmacist about an over-the-counter pain reliever for headaches. If it's too much, slow down your step-down. Read more about caffeine withdrawal symptoms and timeline.

Step 7: Keep the routine, lose the can

Once you're off energy drinks, keep something for the moments you used to crack a can. TeaZa Chill gives you the routine with zero caffeine. Looking for other ideas? See our list of caffeine-free alternatives.

Frequently asked questions

What happens when you stop drinking energy drinks?

If you've been having caffeine daily, you may get withdrawal symptoms like headaches, tiredness and irritability for a few days. After that, many people find their energy is steadier without the spikes and crashes.

How long does energy drink withdrawal last?

Caffeine withdrawal usually starts within 12–24 hours, peaks in the first couple of days, and lasts 2–9 days.

Should I quit energy drinks cold turkey?

You can, but most people find stepping down over a few weeks much easier.

What can I use instead of energy drinks?

Water, sleep and regular meals address the cause of low energy. For the routine, a sugar-free option like TeaZa — Energy with about 50mg of caffeine, or caffeine-free Chill — can take the can's place.

How much caffeine is in TeaZa Energy?

About 50mg per pouch, from green tea and yerba mate. TeaZa Chill has none.

This article is for general information and isn't medical advice. Talk to your healthcare provider about your situation, especially if you're pregnant or nursing or have a heart condition.

About the author: Dr. Brent Agin, MD, is the founder and creator of TeaZa®. He developed TeaZa's nicotine-free, tobacco-free pouches to give people a healthier way to replace the pouch, dip, vaping and energy drink habit.