Hydration, not Caffeination
Fiona’s afternoon caffeine routine was well established. It had become predictable, comforting even, right around 2:30 p.m., she would start to feel that familiar dip in energy. The one that called for a solution in the form of her afternoon coffee. Not just any coffee, but the one that gave her a sense of control over the drowsiness that settled in after lunch. A strong Americano or a flat white. It was like a ritual, something she looked forward to during the day to break up the monotony of emails, meetings, and endless to-do lists. But it had a downside: the inevitable caffeine crash that hit harder by 4:00 p.m., making her feel sluggish, tired, and somehow, still unproductive.
Today, though, was different. Fiona had made a resolution. It wasn’t New Year’s, but it didn’t matter. Resolutions could be made anytime. And this time, she was determined to cut down on her afternoon coffee habit and swap it for water. She had come to realize that relying on caffeine was not only short-lived in its effects but also left her wired at night, making it difficult to wind down. Plus, the caffeine crashes were becoming too much. Instead of boosting her energy, they left her in a spiral of needing more to stay awake and alert. It was a vicious cycle.
And so, the plan was simple. Water, not coffee. That was the new mantra. Hydration, not stimulation. It sounded good in theory, but could she stick to it? Especially when the clock would start creeping toward mid-afternoon and her body automatically signalled for its caffeine fix?
She glanced at her empty coffee mug, sitting there like a silent temptation on her desk, and sighed. This was going to be harder than she thought. But today was Day One, and Fiona was determined. She grabbed a small glass from the kitchen, smaller than her usual coffee cup, and filled it with water. The theory behind the smaller glass was straightforward enough: drink more water, and keep moving. If she had to keep refilling her glass, it would force her to get up from her desk more often, breaking the monotony of sitting all day and keeping her hydrated. Two birds, one stone. A stroke of genius, really.
But by 2:00 p.m., the internal battle had begun. Fiona was already halfway through the day and could feel the familiar pull toward the coffee machine. The thought of water felt unsatisfying in comparison. She tried to focus on her work, but her mind kept drifting toward the idea of a hot, comforting cup of coffee. It wasn’t just about the caffeine, it was the ritual, the act of holding something warm, the little moment of pleasure it brought amidst the chaos of the workday.
She glanced at the clock, 2:15 p.m. The cravings were starting to creep in. Her brain was already bargaining with her. The mental gymnastics were in full swing. She had resisted all morning, after all. Surely she could have just one coffee?
But no, Fiona knew this was the same cycle she had fallen into before. The mid-afternoon coffee would give her a brief spike in energy, and then she’d crash just as hard later in the afternoon. And when that happened, the evening would be a write-off. She would end up on the couch, feeling sluggish, complaining that the day had been too long, and unable to sleep properly because of the caffeine still lingering in her system. Not today.
With a deep breath, Fiona pushed herself away from her desk and stood up. Time to stick to the plan. She grabbed her small water glass and headed to the kitchen, refilling it with cold water. She took a sip, trying to convince herself that it was just as satisfying as a hot latte. It wasn’t, not yet, but it was refreshing, and that would have to do for now. As she drank, she looked out the window, letting her mind wander. The act of getting up and moving had already helped break the pull of the coffee machine. She wasn’t just sitting there, staring at her screen, fighting the craving. She was up, moving, and doing something else.
With the cold water in hand, she returned to her desk and noticed that the craving wasn’t as strong as before. Maybe this would work after all. Maybe she didn’t need the coffee as much as she thought. Every small movement away from her desk, every step to refill her glass, was doing more for her energy levels than she realized. It was subtle, but the more she moved, the more awake she felt.
An hour later, Fiona was still going strong, no coffee, no crash. She had refilled her glass twice, walked a few laps around the office, and even managed to answer some emails without her brain demanding a caffeine boost. This was progress.
By 4:00 p.m., the time when she would normally feel the crash and start counting down the minutes until she could leave, Fiona was still focused. There was no jittery buzz, no sugar high followed by a sugar low, just steady, consistent energy. It wasn’t the quick jolt she usually got from coffee, but it was something better, sustainable. She had made it through the afternoon slump without relying on caffeine. She had moved her body, stayed hydrated, and broken the cycle of reaching for an easy fix.
As she poured herself one last glass of water before the day ended, Fiona felt a small sense of victory. She had made it through the afternoon without coffee, without crashing, and she didn’t even miss it as much as she thought she would. Maybe tomorrow would be easier. Maybe she could keep this up after all.
Fiona smiled to herself. It wasn’t about giving up coffee entirely, she knew she’d still enjoy it in the mornings, but it was about finding balance. Not letting her afternoon habit control her energy levels or dictate her day. She had made one small change, and it had made all the difference.
If you, like Fiona, find yourself reaching for an afternoon coffee out of habit, try something different.
Swap your coffee for water, use a smaller glass, and take a few extra steps to refill it.
You might be surprised by how small movements and hydration can keep your energy steady throughout the day, no caffeine crash required!
