Withdrawal
Headache after quitting soda: how long it lasts
Got a headache a day or two after you stopped soda? If your soda had caffeine, that can be part of caffeine withdrawal. Here is what health sources say about why it happens, how long it can last, and when to ask a clinician.
Not medical advice. QuitSoda is habit support for adults. If caffeine, sugar, pregnancy, medicines, or a health condition affect your plan, ask your clinician.
Short answer: If your soda had caffeine, a headache can be part of caffeine withdrawal. NIH's StatPearls review gives onset within 12 to 24 hours, a peak at 20 to 51 hours, and 2 to 9 days in total, and MedlinePlus says symptoms usually go away after a couple of days. Cutting back gradually is the usual advice. If the headache is severe, keeps getting worse, or comes with other symptoms, ask a clinician instead of waiting it out.
Why quitting soda can cause a headache
Caffeine works by blocking adenosine, a chemical that builds up in your body during the day and tells your brain it is time to rest. NIH explains that if you use caffeine regularly, your body adapts by making more adenosine, so you need more caffeine over time to get the same wakeful feeling. Take the caffeine away and that extra adenosine can cause withdrawal feelings for a while, including headaches and sleepiness.
That only applies if your soda had caffeine. Most colas do, as the table shows. Sprite, Fanta, and Caffeine Free Coca-Cola list none. If yours had none, caffeine withdrawal would not explain a headache, so mention it to your clinician if it keeps happening.
| Soda | Caffeine |
|---|---|
| Mountain Dew | 54 mg |
| Diet Coke | 46 mg |
| Dr Pepper | about 41 mg |
| Pepsi | 38 mg |
| Coca-Cola Original | 34 mg |
| Sprite | 0 mg |
More brands are in caffeine in soda. If you are about to start the free 30-day challenge, it helps to know your number first.
How long a withdrawal headache can last
| Stage | When |
|---|---|
| Starts | 12 to 24 hours after your last caffeine |
| Peaks | 20 to 51 hours after |
| Total | 2 to 9 days |
MedlinePlus says withdrawal symptoms usually go away after a couple of days, and Mayo Clinic says they are most often mild and get better after a few days. Everyone is different, so treat these numbers as rough guides, not a promise.
A headache is just one of the possible symptoms. MedlinePlus also lists drowsiness, irritability, nausea, and trouble concentrating. The longer day-by-day picture is in soda withdrawal and the quitting soda timeline.
Ways to make a headache less likely
- Taper instead of stopping all at once. Mayo Clinic suggests cutting back little by little, for example one fewer can of soda a day. The FDA says the same about caffeine in general. The taper plan shows how.
- Keep track of your caffeine. Mayo Clinic suggests noticing how much caffeine you get from foods and drinks, since some products do not list it.
- Keep some caffeine from unsweetened tea or coffee while you drop the can. That is a choice, not a rule. The FDA lists about 37 mg in a 12 oz green tea and about 71 mg in black tea. You can taper that later.
- Remember decaf still has a little caffeine. The FDA puts decaf coffee at typically 2 to 15 mg in an 8 oz cup.
- Cover the basics. The NHS lists drinking plenty of water and not skipping meals among its self-care tips for headaches.
- Check labels on pain relievers. Mayo Clinic notes that some over-the-counter pain relievers contain caffeine. A pharmacist or your clinician can tell you what is right for you.
When to ask a clinician
A headache after you quit soda is not always from the soda. The NHS says most headaches are not serious, and that you should see a GP if you have tried treating a headache yourself and it is not getting better or is getting worse, or if you get headaches regularly. MedlinePlus says people with migraines or other chronic headaches should check with their health care provider about caffeine. If your headache runs past the 2 to 9 days StatPearls describes, ask your clinician rather than waiting.
The NHS also lists signs that need urgent medical help. Do not wait it out if a headache:
- starts suddenly and is extremely painful
- comes with numbness or weakness in the face or body, trouble speaking, confusion, or loss of vision
- comes with a seizure, or with a stiff neck and a very high temperature
- follows a head injury
The NHS guidance is written for the UK, so in the US call 911 or your local emergency number for those.
Fit it into your plan
If you are tapering, the headache question gets a lot smaller. If you are stopping all at once, plan for a rough day or two and keep your replacement drinks ready. Cold turkey vs cutting back lays out both paths. For the mid-afternoon dip, see the afternoon slump without soda.
Sources
- StatPearls (NIH): Caffeine Withdrawal: onset within 12 to 24 hours, peak at 20 to 51 hours, and 2 to 9 days in total.
- MedlinePlus (NIH): Caffeine: 12 oz cola range, withdrawal symptoms and how long they usually last, and who should check with a provider about caffeine.
- Mayo Clinic: Caffeine: How much is too much?: cutting back little by little, and withdrawal symptoms that most often get better after a few days.
- NIH News in Health: Tired or Wired? Caffeine and Your Brain: how the body adapts to regular caffeine, and why stopping suddenly can cause headaches and sleepiness.
- NHS: Headaches: self-care tips and when to see a GP or get urgent help.
- FDA: Spilling the Beans: How Much Caffeine is Too Much?: the 400 mg figure for most adults and the advice to cut back gradually.
- Coca-Cola US: Coca-Cola Original, Diet Coke, and Sprite: caffeine per 12 fl oz.
- Keurig Dr Pepper Product Facts: Dr Pepper 12 fl oz, Diet Dr Pepper, and Dr Pepper Zero Sugar: calories, sugar, and caffeine per 12 fl oz (caffeine is listed as approximate).
- PepsiCo product facts: Pepsi 12 fl oz and Mountain Dew: caffeine per can.
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Frequently asked questions
How long does a headache after quitting soda last?
If it is caffeine withdrawal, the StatPearls review from NIH gives onset within 12 to 24 hours of stopping, a peak at 20 to 51 hours, and 2 to 9 days in total. MedlinePlus says symptoms usually go away after a couple of days.
Why do I get a headache when I stop drinking soda?
If your soda had caffeine, your body may have adapted to it. NIH explains that regular caffeine use leads the body to make more adenosine, and when the caffeine is removed the extra adenosine can cause headaches and sleepiness for a while.
Can diet soda cause withdrawal headaches?
Some diet sodas have caffeine. Diet Coke lists 46 mg per 12 oz can, according to Coca-Cola US. The caffeine is the part with a documented withdrawal pattern. Caffeine free diet sodas do not have it, and this page does not link any headache to a sweetener.
How can I avoid a headache when I quit soda?
There is no guarantee, but Mayo Clinic and the FDA both suggest cutting caffeine back gradually, such as one fewer can a day, instead of stopping all at once. The NHS lists drinking plenty of water and not skipping meals among its self-care tips for headaches.
When should I see a doctor about a headache after quitting soda?
The NHS says to see a GP if a headache is not getting better with self-care, is getting worse, or if you get headaches regularly. Sudden extreme pain, numbness or weakness, trouble speaking, confusion, vision loss, a seizure, or a head injury need urgent medical help.