One hectic morning, I didn’t have time to make my usual 20-ounce iced coffee. I was hit with a pounding headache and fatigue, making me realize how reliant I had become on caffeine after drinking double the recommended daily amount for teenagers for over two years.
I spoke to Dr. Shannon Kilgore, clinical professor of neurology at Stanford School of Medicine, to learn more about how much caffeine teenagers should be consuming. She said the American Academy of Pediatrics recommends adolescents should not have more than 100 milligrams a day.
Caffeine blocks adenosine, a chemical that promotes sleepiness, which is why it helps people feel more awake. Over time though, the body builds tolerance, meaning more caffeine is needed to feel the same effect, Kilgore said.
I decided to cut out caffeine entirely for a week. Below is my experience.
Day one:
Skipping my morning coffee left an uncomfortable gap in my routine. I felt sluggish, and by 2 p.m. a slight headache set in, which sharpened into a persistent stabbing pain. I did not feel fully present, especially during Orchesis rehearsal when I struggled to follow choreography and moved slower than usual.
Day two:
My table partner in first block noticed the coffee cup missing from my desk. I was irritable and unmotivated, too drained to join in on conversations. When classmates asked if I was okay, I realized how obvious my exhaustion was to others. That night, I went to bed early instead of studying, knowing pushing through the fatigue would be pointless.
Day three:
Still groggy, I accidentally bumped my head twice on the same cabinet while getting ready in the morning. My headache was the worst it had been all week. During a history test, I kept losing track of what I was reading, no matter how hard I tried to concentrate. For the second day in a row, I was too exhausted to stay up past 10:30 p.m. instead of staying up finishing homework.
Day four:
I went to a cafe to study and fought the urge to buy a coffee. I realized how difficult it is to order an uncaffeinated drink when nearly everything contained caffeine. I stepped out of my comfort zone by ordering horchata, but was disappointed. While I missed the energy coffee gave me, I longed for its taste even more. As I sat there trying to study, my headache and mental haze became my new normal.
Day five:
As I went about my day, I was relieved to notice that I did not experience the usual stabbing headache. I started to appreciate the convenience of saving the 10 minutes it usually took me to make my coffee. I still felt tired, but my alertness had noticeably improved compared to earlier in the week.
Day six:
I woke up less weary than I had in months. My mood had improved, and I felt calmer. For the first time this week, I noticed my energy rise and fall naturally, without the abrupt spikes and crashes that occur when caffeine’s effect first wears off.
Day seven:
I was more awake than I had been all week. My alertness felt steadier, fueled by proper rest instead of caffeine. Throughout the day, I noticed how much clearer my thinking was. My four hour dance rehearsal felt easier, since I could enjoy the movements rather than struggle to remember them.
Conclusion:
Despite the discomfort, this week forced me to brutally confront my habits. Without caffeine to mask my exhaustion, I realized I need to take responsibility for how I treat my body rather than using caffeine as a quick fix. Going forward, I plan to limit my caffeine intake and be mindful of when and why I reach for caffeine. I want coffee to enhance my day, not control it.