If you are like most Americans, you probably brew or purchase a cup of coffee each morning. This caffeine can provide a jolt that you need to get through the day. Research also shows that caffeine may improve liver health and possibly stave off Parkinson's disease.

Still, too much daily caffeine can be harmful. Most healthy adults can safely ingest up to 400 milligrams of caffeine per day. This equals approximately 10 cans of soda or four cups of coffee. However, your specific tolerance of caffeine often varies based on genetics.

Drinking a daily cup of joe or attending a coffee tasting event is thus fairly harmless for most people. However, individuals who take anti-anxiety medication, are pregnant or breastfeeding, or suffer from high blood pressure should avoid caffeine.

If taken in excess, caffeine can also be dangerous even for healthy individuals. It could cause insomnia, heart palpitations, dehydration, increased anxiety and acid reflux. To avoid these negative consequences, follow these tips for limiting your caffeine intake.

1. Start Slowly

If you drink six or seven cups of coffee per day, you will probably have trouble quitting cold turkey. Abrupt removal of caffeine from your diet could also lead to withdrawal symptoms such as fatigue and headaches.

Instead, start cutting back your caffeine habit slowly. Drink smaller cups or eliminate one cup a day over a several-week period.

2. Try Decaf and Other Alternatives

Decaffeinated coffee is another option for those having trouble kicking their addiction. You probably will not taste the difference, and you will not have to worry about the side effects of caffeine. You may also want to try dandelion root coffee, which is as rich as traditional coffee is without any of the caffeine. Even espresso shots contain less caffeine than a regular cup of coffee does.

Tea is a healthier choice, as well. A typical cup of green tea has just 25 milligrams of caffeine, and a cup of black tea has 47 milligrams. A cup of coffee, meanwhile, can contain 75 to 165 milligrams of caffeine. You could even try herbal teas that contain no caffeine at all.

3. Journal

People who are trying to lose weight often write down what they eat each day. This helps them see exactly what they are putting into their bodies and makes it easier to adjust their diet.

The same principle works when trying to cut down on caffeine.

When keeping track of your caffeine consumption, remember that this substance is not just found in coffee. It is also commonly found in energy drinks, chocolate and soda. Caffeine even appears in some energy bars and pain medications. Read labels carefully to find out the exact sources of your caffeine intake.

4. Understand Your Cravings

You likely drink caffeinated beverages for specific reasons. Perhaps you crave coffee when you are overly stressed or tired. Identify exactly what situations cause you to reach for the caffeine. Then, when those situations occur, come up with an alternative way of dealing with them. For instance, you could do some yoga or breathing exercises instead of reaching for a cup of joe.

A few cups of coffee or soda each day can keep you awake. Yet too much caffeine can make you jittery or affect your ability to sleep at night. If you are worried that your daily caffeine fix has become an addiction, try slowly cutting back by switching to decaf or tea. Keep track of your caffeine consumption and your daily habits, as well. After all, you cannot reduce your caffeine intake without knowing when and how you consume it. By following these steps, you should develop a healthier relationship with caffeine.