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How to quit soda at work

Work is where a lot of soda habits live: the vending machine, the office fridge, the afternoon slump. Here is how to plan each of those moments.

By Patrick McCarthy, reviewed Oct 29, 2026

Not medical advice. QuitSoda is habit support for adults. If caffeine, sugar, pregnancy, medicines, or a health condition affect your plan, ask your clinician.

Plan for the moments, not the whole day

Work soda usually shows up at the same few times. Pick a swap for each one before the day starts, so you are not deciding at the vending machine.

• Arriving at work: fill a water bottle before you sit down, so the first drink is already in front of you.
• Lunch: order water, plain sparkling water, or unsweetened iced tea with the meal instead of a fountain drink.
• The afternoon slump: this is the big one for many people. Decide now what you will do at that time instead: a walk to refill your bottle, a cold plain seltzer, or an unsweetened tea.
• Meetings: bring your own bottle in, so the tray of cans is easier to skip.
• Long or late days: keep a second plain drink at your desk or in the fridge for the last stretch.

Set up your desk and the fridge

• Keep a reusable bottle on your desk where the can used to sit. The CDC suggests carrying one with you.
• Freeze water in a freezer-safe bottle the night before for cold water all day, another CDC tip.
• Put a few cans of plain unsweetened sparkling water in the office fridge with your name on them.
• Keep a lemon or lime at work if you like a little flavor. A squeeze of fresh citrus is fine on the challenge.
• Change your route if the walk past the vending machine or soda fridge is the trigger.

Not sure which bottle to use? Start with one you already own. The reusable bottle guide covers what to look for if you want a new one.

If the work soda was your caffeine

According to the FDA, a 12-ounce caffeinated soft drink typically has 23 to 83 mg of caffeine. Black tea is about 71 mg per 12 ounces and green tea about 37 mg. Regular brewed coffee runs 113 to 247 mg per 12 ounces.

That means unsweetened tea or coffee can cover the caffeine from a work soda. If you want to cut caffeine too, the FDA says it is best to cut back gradually. Caffeine withdrawal is not considered dangerous but can be unpleasant, and MedlinePlus lists headache among possible symptoms. A planned taper over a few weeks can be easier than stopping on a busy workday. See caffeine in soda for brand numbers.

Free soda, office fridges, and coworkers

• If your office stocks free soda, ask whether plain sparkling water can be added. Many people will drink it if it is there.
• You do not need to explain. "I'm good with water" is enough.
• If a coworker does a daily soda run, keep the walk and get a plain drink instead.
• Celebrations and catered lunches are one meal, not the whole challenge. Bring your own drink and move on.

Count what the work soda costs

Example only: at $2.00 a bottle from a vending machine, one soda every workday for 52 weeks of five days is $520 a year. Put your own price and count into the soda cost calculator to see your number.

For the full plan beyond work hours, read how to quit soda.