We love a freshly brewed cup of coffee as much as the next person, with cappuccinos, flat whites, macchiatos and long blacks playing a major role in getting us through deadlines, sleepless nights, dull meetings and more. But have you ever experienced the pain of a caffeine headache, even when you think you’ve got your habit under control? We have, and it’s not pretty.

Headaches are one of the most common symptoms that people experience from drinking either too much or not enough caffeine, which is actually one of the most addictive substances around. And although many people associate caffeine withdrawal headaches with high levels of consumption, according to John Hopkins Medicine, dependency can form after drinking one small cup of coffee — about 100 milligrams of caffeine — a day.

So what causes the headache?

Most headaches are caused by changes in blood flow to your brain, and caffeine can, you guessed it, do exactly that. Key to its early morning appeal is the fact that caffeine is a stimulant, which kicks your body into high gear by triggering the fight-or-flight response and shocking your body into action, as opposed to slowing you down or making you tired.

When you’re in fight-or-flight mode, your blood vessels constrict, which pushes blood out to the body to prepare it for action. You’re instantly on top of your game, or at very least pushing through when your body and mind previously said ‘no’. As the caffeine wears off, however, your body starts to relax again, opening up your blood vessels and sending sudden blood flow to an unsuspecting brain. Thoroughly unprepared, it begins to act out as it reacts to the absence of caffeine, and a headache starts to build up.

You can also get headaches from not ingesting enough caffeine, which is a major side-effect if you’re trying to cut down. If you drink caffeine regularly, your body starts to rely on the substance to function. The more you drink, the more tolerant your body becomes, which means you might need higher and higher doses of caffeine to achieve the desired effect. This can prove particularly problematic if you’re stuck somewhere without access to your local café, such as on a hike or during a day at the beach.

How do I stop them from happening?

We’re sorry to say, sometimes the best way to get rid of a caffeine headache is to limit your dosage or even – yikes! – avoid it in the first place. If your headaches result from ingesting too much caffeine, begin to limit yourself to one or two cups of your caffeinated beverage of choice, preferably spread out over a few hours. Try to consume about the same amount of caffeine every day, and don’t vary consumption by any more than about 30-50 mg each and every day, even on the weekends.

And if you’re sensitive to caffeine, eliminate it altogether if you want the pain of a caffeine headache to go away. And usually, people who have very small amounts, such as what’s in a serving of dark chocolate, won’t experience any problems with developing a caffeine-induced headache in the first place.

If I’ve already got one, how can I make it go away?

First up, stay hydrated, as sipping water regularly will help dilute the caffeine in your system and flush it through. Don’t be tempted to grab another cup, or you’ll be back to step one before you know it. Some research suggests that topical menthol — peppermint’s active ingredient — may help soothe headaches by reducing inflammation and relaxing tight muscles. If you want to give it a try, gently massage two to three drops of peppermint oil into your forehead or temples. This oil can be safely applied without being diluted, though you’re welcome to mix it with a carrier oil such as coconut oil. Lastly, if you’re drinking over three cups of coffee – or another form of caffeinated beverage – every day, maybe stop and think why. You’re clearly in need of some extra energy, but perhaps consider getting it from a healthier, more supportive source.