The product is called AeroShot. It’s the size of a lipstick and works like an asthma inhaler—except instead of delivering medication to your lungs, it allows you to breathe in 100 mg of caffeine, the equivalent of an entire cup of coffee. The immediacy of this product is what makes experts a little jittery, concerned that there’s nothing to prevent people from taking multiple hits and potentially overdosing on caffeine. In response, the FDA announced this week their plans to investigate the safety of AeroShot, which is currently available in Massachusetts and New York.  While coffee does offer some health benefits—moderate amounts may help protect your heart and prevent diabetes—taking in too much caffeine can wreak havoc on your nervous system and your sleep schedule. It can also exacerbate certain health woes, like a UTI, or interfere with antibiotics. 

But before you reassure yourself that you’re fine—after all, you limit your one or two cups of coffee to the a.m.—you may be ingesting more of the stuff than you think. Caffeine lurks in many sodas, teas, OTC drugs, chocolate, and even some natural snacks. And it’s easy to overdo it: Your body can build up a tolerance, making it easy to down cups and cups of the stuff to get the same awakening buzz.  Take control of your caffeine intake with these 4 tips: 

  1. Start slowly. “Going cold turkey on caffeine is not a good idea,” says Andrea Giancoli, MPH, RD, spokesperson for the Academy of Nutrition and Dietetics. People can experience caffeine withdrawal, like a pounding headache, fatigue, or an inability to concentrate. “So ease yourself out of it—a good way to do that is to mix caffeinated coffee with decaf, or progressively add more water to your coffee maker every morning.”
  2. Stick to the schedule. “Your morning cup of coffee or mid-afternoon can of cola can be seen as a comforting ritual,” says Giancoli. Since this pattern oftentimes gives structure to your day, you’ll miss it much more (and go crawling back) if you cut it out completely. Shoot for making healthier swaps. “Instead of heading to Starbucks for a mocha, make yourself a sugar-free hot chocolate,” she says. Eat For All-Day Energy  
  3. Try sipping an espresso shot. Sounds counterintuitive right? But if you really crave the taste of a strong coffee and can’t bear to have a watered down variety, an espresso shot can satisfy your palate and only contains about half the amount of caffeine as a cup of regular drip, says Giancoli.   4. Keep an eye on the clock. Everyone has a different sensitivity to caffeine. For some people, having a jolt at 3:00 will make them toss and turn all night long. A new app from researchers at Penn State, Caffeine Zone, helps people track when that extra bit of caffeine will be a good boost to their productivity—and when it’ll send them off the insomnia edge.    Also see: Cure Your Energy Crisis, Secrets Of 5 High-Energy Women, Calculate Your Caffeine Intake