I didn’t drink coffee for the first 35 years of my life. I didn’t need to. My energy came from curiosity, purpose, and probably a few bad decisions made with enthusiasm.

Then I discovered coladas in Miami.

If you’ve ever been to South Florida, you know what I mean—those tiny, thimble-sized cups of rocket fuel passed around in the middle of the afternoon like communion. A sugary espresso shot, shared among friends or coworkers, part caffeine, part culture, and all connection.

It was never meant to be an addiction, just a way to fit in, stay sharp, and enjoy the moment. But like so many things in America, coffee went from ritual to buffet. Somewhere between the humble espresso window in Little Havana and the airport Starbucks with a 37-minute line, caffeine became a cultural circus.

Walk through any airport today and you’ll see it: people shuffling along with giant whipped-cream-topped lattes, caramel drizzles, and “energy” drinks the size of small oil cans. Many already look exhausted— puffy eyes, heavy steps, health-challenged bodies—yet they’re carrying half a day’s worth of calories and a pharmacology experiment in a cup.

This isn’t coffee anymore. It’s candy disguised as productivity.

What began as a simple morning wake-up has morphed into an all-day stimulant habit that drives insomnia, fatigue, anxiety, and, over time, liver stress. The irony is rich: people drink caffeine to feel awake, only to crash harder and sleep worse.

Caffeine itself isn’t evil. In moderation it can sharpen focus and even protect the liver. But mix it with sugar, syrups, whipped cream, and clever marketing, and you’ve got a $100-billion industry built on overconsumption. Panera’s “charged lemonade” disaster—now pulled from shelves after safety concerns—was a reminder of how unregulated these “supplement” drinks can be.

As we reframe coffee responsibly, it’s important to address how caffeine fits into the picture for younger people. The truth is that children do not need caffeine, and adolescents should approach it with real caution. The American Academy of Pediatrics recommends that children under 12 avoid caffeine altogether and that teens limit intake to about 100 milligrams a day, roughly the amount in a small cup of coffee. Because teenagers’ bodies and brains are still developing, high caffeine intake is linked to sleep disruption, anxiety, elevated stress hormones, and even learning and behavior problems.

For parents, grandparents, and coaches, the practical approach is simple: water and healthy sleep habits come first. Make a rule like “hydrate before you caffeinate” for the whole family. When it comes to teens, if you allow a little coffee or tea instead of energy drinks, keep it early in the day, low-sugar, and treat it as a treat, not a crutch. Talk openly about marketing that targets youth and remind them that real energy comes from connection, movement, and rest.

At home, try the family rule “Hydrate before you caffeinate.” Keep a water bottle by your coffee maker. For kids and teens, turn it into a game—who can flavor water the best with fruit, herbs, or bubbles? You’ll teach a lifelong habit disguised as fun.

And if you’re an adult who relies on three or four coffees a day, don’t panic; just pause. Try switching one cup for green tea. It still perks you up, but the amino acid L-theanine gives you calm focus instead of jitters.

The goal isn’t to quit coffee; it’s to reframe it responsibly.

Let coffee be your morning ritual again, not your coping mechanism. Enjoy the aroma, the pause, the connection— the way a Miami colada was meant to be shared.

The real energy source isn’t in your cup; it’s in your habits, your rest, and your sense of purpose.

So here’s to waking up—not just with caffeine, but with clarity.

Pour yourself a glass of water, raise it high, and toast to balance.

Because a healthy body, like a good brew, starts clean and stays strong.

Mike Thompson is a health coach based in Richmond Hill. Reach him at mike@selfcaresustained. com or on LinkedIn.