Challenge of Going Without Coffee

The Issue

In the new year, I wish everyone good health to achieve many things and attain even more brilliant successes. This is also the first article to kick off 2025, so let's not talk about work just yet; instead, let's discuss a topic that I believe many people are interested in. That topic is Coffee. Why? What programmer hasn't used it at least once!

There is a very striking saying: "In Vietnam, you can find a coffee shop on every street." The coffee culture in our country is something very vast, coffee is ubiquitous in every corner of this S-shaped country. If you regularly drink coffee, there is nothing to say. But if you have never had it, I am sure that more than half of the people you know still use it frequently, even daily.

According to statistics from the Center for Information Technology and Trade, Vietnam is a country with a high coffee consumption rate. Data from the Vietnam Coffee-Cocoa Association (Vicofa) shows that per capita coffee consumption increased from 1.7 kg in 2015 to nearly 3 kg in 2023. Domestic consumption is forecasted to grow at an average rate of about 6.6% per year from 2025 to 2030.

With all those reasons, it's easy to believe that I am a coffee enthusiast, if not an "addict". In some previous articles, I shared with everyone about my coffee journey. From someone who drank coffee with trembling hands to the point where I consumed half a liter of coffee daily. But to remember the continuous consumption period, it has only been around the last 3 years.

At that time, coffee was like a daily beverage; I could forget to drink water but never coffee, even on weekends or holidays. Initially, the amount of coffee I used was quite low, only 10-12g of coffee to make a 150ml cup using the Pour Over method. The characteristic of this brewing method is that it retains the aroma and bright notes of the beans, while the product is very easy to drink because it is as light as a cup of tea or even milder. Hence, the caffeine content is relatively pleasant.

Caffeine is a substance found in coffee. When consumed, it stimulates the central nervous system and can lead to mild physical dependence. Although we hear a lot about coffee addiction, most people believe it is due to caffeine. However, caffeine is not typically considered an addictive substance. Yet, regular caffeine consumption can cause symptoms when stopping suddenly, such as headaches, fatigue, and discomfort.

After a while, I don't know why my daily coffee consumption increased. There were times when I consumed up to 30g of coffee a day with the same method. Then I dug out the handheld espresso machine I had bought over a year ago to use. One cup of espresso at this time needed 18-20g of coffee, but because of the extraction method and the product yield of only 55-60ml, the flavor was very intense, and the caffeine content increased significantly. If you have the strength to finish it in one sip, believe me, just a few minutes later, you will feel a noticeable change in your mind.

You can see that I use coffee daily. So what about when going out, like going for a walk, traveling, or visiting relatives... where do I get coffee? The truth is, I still have it! I have prepared all the necessary tools to brew coffee wherever I go. Most of them are compact handheld items, and as long as I have coffee grounds and hot water, I can make it anywhere. Depending on the destination, I will bring the corresponding tools. Or I could brew it at home and take it with me.

Things went on like that until one day...

Signs of Caffeine Withdrawal

It was during the summer days of 2022. The weather was scorching, and the news constantly warned of record droughts. That day was a weekend; after waking up for a while, I experienced severe headaches, but I couldn't figure out why. There had to be some cause from the day before, like being out in the sun or coming into contact with someone who had a flu, which would be likely. But no! I wasn't involved in any of those cases.

Unable to bear it, I had to take medication. I must say it worked quickly; just 10 minutes later, the pain eased and almost disappeared. The feeling of lightness and relief was evident. Curious, I looked at the ingredients of the medicine and found that it contained 65mg of caffeine. Oh, this scene feels familiar.

Let’s do a little math. I use Arabica beans, and the caffeine content in many reports indicates a level of 1-2% of the total weight. Considering that the extraction yield cannot reach 100%, assuming the efficiency is only 50%, we have 18 * 1% * 50% = 0.09g = 90mg. Oh, so the pill I took almost provided enough caffeine for my daily needs?

As mentioned, caffeine is a stimulant. Once in the body, it is quickly absorbed. It brings alertness and concentration. Conversely, when lacking, blood vessels constrict, causing symptoms like headaches, nausea, loss of concentration, and many others. From that moment, I realized that I had symptoms of caffeine dependence.

Knowing is one thing, but what to do next is another. Many articles repeatedly inform that caffeine does not cause much harm when used long-term. In fact, coffee is widely consumed all over the world, further proving that it is an indispensable part of many people's lives. Everything has two sides; alongside alertness and concentration, we must also acknowledge our dependence on it. But to the extent that it affects daily life requires reevaluation of one's usage. That is the reason for:

The Coffee-Free Challenge

About a year ago, the thought of not using coffee anymore began to emerge in my mind. For a long-term addict, this is indeed very difficult; just thinking about it is discouraging. Getting rid of a habit is hard enough, let alone enduring the withdrawal syndrome of dependence. In such times, one can understand the feelings of a long-time smoker.

Until one day, I made up my mind to stop using coffee altogether, a habit I had every morning. By noon, the symptoms of headache began to appear, and they intensified faster than ever. As meal time approached, I felt like I was no longer myself. I couldn't concentrate, felt dizzy, and nausea set in.

By the afternoon, everything got worse, and I could only wish for a cup of coffee at that moment. Or anything that contained caffeine. As the evening approached, the pain began to ease, but I still felt extremely tired and couldn't focus on anything.

That night, the pain persisted. I pondered whether I should buy an energy drink (since energy drinks also contain caffeine). The first sip brought back the longing sensation vividly; without hesitation, I finished the whole can. After that, the pain eased significantly, and I sat for a while before going to bed, too exhausted.

The next day, having prepared mentally and with the determination not to touch coffee, I felt a bit more resilient. The human spirit is truly remarkable; if I endured pain yesterday, today I should be able to handle it better. By the third day, the intensity had decreased by half. If I continued, coffee would surely become a thing of the past.

But the goal was not to quit altogether; it was just a small experiment for my body. After that, I resumed my normal consumption.

The second time occurred not long ago during the recent Lunar New Year. Before the New Year, I was too busy, traveling everywhere, so I didn’t always have time to sit down and brew coffee. So I thought, why not try repeating the experiment from last year? If possible, I could quit entirely! Thinking is one thing, doing is another; I did not brew any more cups of coffee.

Just like the previous time, after one day, my body exhibited withdrawal symptoms, including headaches and lethargy. With some green tea at home, I drank a few cups. Then, with the drinking and resting sessions, the headache began to fade from my mind. In the following days, the headache would often return around noon and disappear after about 1-2 hours. I can say that this time was much easier than the last.

At this point, I asked myself: Why do I need to quit? Coffee is not bad; I just have been overusing it. Coffee helps me stay alert for work. Therefore, the problem does not lie in quitting, but in how I have been using it all along.

Thus, after 7 days, I began consuming coffee again but with the amount reduced by half. Previously, I used to drink 18-20g of coffee daily, now I only used 9g to brew a Latte for a fresh start to the day. And you know what? 9g is still quite okay; it reduces caffeine intake while keeping me alert.

Advice for Those in Similar Situations

Through this article, I just want to affirm: if you are a long-time coffee drinker, you can certainly participate in the coffee-free challenge. However, if it disrupts your daily life, you need to reevaluate your consumption habits. Are you overusing it instead of reaping its benefits?

However, quitting caffeine is not easy. You will face the symptoms of caffeine withdrawal, such as headaches, dizziness, nausea, and fatigue... As someone who has been through it, I have drawn some experiences:

First and foremost, it is crucial to find the right timing. Avoid times when you need to handle important tasks. You might choose weekends or during long holidays to minimize risks. According to studies, symptoms of caffeine withdrawal will last about 2-9 days depending on the individual. Thus, during this time, you will face the most intense symptoms in the first few days, which will gradually decrease in the following days. That is also why it is advisable to identify a long holiday to rest appropriately.

Prepare backup plans. If you are consuming a large amount of caffeine daily and suddenly stop, the symptoms can appear very severely. Therefore, have pain relief medication ready, or substitute sources of caffeine but in lower ratios... Additionally, there is another way to minimize this risk:

Gradually reduce your daily caffeine consumption to a minimum level. For example, if you are drinking 18g daily, try reducing it to 10g, 5g... to avoid putting sudden pressure on your body. Trust me, if you are using more and suddenly stop, it's like living in hell.

Another equally important point is to let those around you know that you are quitting coffee. In normal circumstances, you might find this unnecessary. But when withdrawal symptoms appear, you may become irritable or more difficult than usual. You may even act in ways that hurt others.

Finally, if you have experienced or are preparing to experience this, please leave your thoughts in the comments. Also, if you have any other advice, we would love to hear it. I wish you all a pleasant working day with a delightful cup of coffee for yourselves!