Always get emergency medical treatment if you’re experiencing a caffeine overdose.
Drink plenty of water so you don’t feel as jittery from the caffeine.
Clear out the extra caffeine in your body by snacking on some cruciferous veggies. Steer clear of high-fiber foods, which slow down your caffeine absorption.
Cut back on caffeine in the future by limiting your daily intake to 400 mg.
Seek emergency medical care if you exhibit symptoms of caffeine overdose. Caffeine overdose is a serious medical condition that requires immediate treatment. If you are having trouble breathing, are vomiting, experiencing hallucinations, or having chest pain, seek professional medical help straight away.[1] X Research source
Other symptoms of a serious caffeine overdose include confusion, a fast or irregular heartbeat, convulsions, and uncontrollable muscle movements.
Drink enough water so that your urine is light yellow. The jittery feeling from too much caffeine can be reduced by not letting yourself get dehydrated. Dehydration makes caffeine more potent and causes it to linger.[2] X Research source
For every cup of coffee that you drink, add in an extra glass of water too.[3] X
Trustworthy Source
Mayo Clinic Educational website from one of the world’s leading hospitals
Water won’t necessarily help to remove the caffeine from your body, but staying hydrated will make coping with the side effects easier.[4] X
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Mayo Clinic Educational website from one of the world’s leading hospitals
Exercise to help your body metabolize the caffeine faster. Go for a brisk walk or jog, or pick a different exercise that you enjoy and that gets you moving. It’s likely that you will feel jittery and full of energy from the caffeine anyway, and exercise can help release that energy.[5] X Research source
Avoid foods that are high in fiber. Having a full stomach and eating a meal with lots of fiber can drastically slow the absorption rate of caffeine in your system. Avoid eating whole grains or large quantities of fruit while you are waiting for the caffeine to clear.[6] X Research source
Foods that are particularly high in fiber include raspberries, pears, apples, spaghetti, barley, lentils, and artichokes.[7] X
Trustworthy Source
Mayo Clinic Educational website from one of the world’s leading hospitals
Eat cruciferous vegetables to help your body clear the caffeine. Broccoli, cauliflower, and brussel sprouts are all good options to enhance your metabolism and clear caffeine.[8] X Research source
This means it will be out of your system in a shorter amount of time.[9] X Research source
Take a 20-minute nap if possible. Although it may sound counter-intuitive, having a short nap after you consume caffeine can help your body to cope with it more effectively. Provided that you don’t sleep for too long, you’ll wake up feeling more refreshed and relaxed.[10] X Research source
Make sure that you nap in a cool, dark place away from bright screens.
Wait it out if you have the time. Although it’s dependent on the individual, 1 cup of coffee usually takes 3-5 hours for half of the caffeine to travel through your system. Practice breathing slowly and calmly, and remember that you will feel better again soon.[11] X Research source
Meditation is also a good option if you are waiting the caffeine out. It will help your mind and body to relax while you feel tense.
Know that caffeine will stay in your system for approximately 1.5 days. The amount of time that it takes for caffeine to travel through your system depends on a variety of factors, such as age, body height and weight, food intake, and genetics. Caffeine has a half life of 3-5 hours, which means that it could take up to 5 hours for 50% of the caffeine to go through your system.[12] X Research source
It takes the average adult 1.5 days to fully eliminate caffeine from their system.
Adults can clear caffeine from their system faster than any other age group. It takes children and elderly people much longer.
People who are tall and heavy can metabolize caffeine much more quickly than shorter and lighter people.
Women that take oral contraceptives will metabolize caffeine at an average rate of 3 hours slower than those who don’t.
Lower your caffeine consumption to below 400 mg per day. This is the equivalent of 4 cups of coffee, or 2 energy shot drinks per day. Reduce the amount each day to test how your body reacts. Find a balance between enjoying your caffeine, yet not drinking too much that it disrupts your life.[13] X
Trustworthy Source
Mayo Clinic Educational website from one of the world’s leading hospitals
Sleep for 7-9 hours per night. Practice waking up and going to sleep at the same time each day. Make sure that you get enough sleep every night.[14] X Research source
This will help to regulate your mind and body, and you won’t feel like you require as much caffeine to function.
Avoid foods that contain caffeine. Chocolate, coffee-flavored ice cream and frozen yogurt, and some breakfast cereals all contain caffeine. Lower your intake of these foods to help reduce your caffeine consumption.[15] X Research source
Swap out caffeinated beverages for decaffeinated ones. If you find that having caffeine in your system is bothering you regularly, consider swapping your coffee or energy drink for an alternative beverage. Decaf tea or coffee are good replacements, as you can still get the same taste but without the annoying jitters.[16] X Research source
Many herbal teas such as green tea don’t contain caffeine.
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Warnings
If you find yourself significantly distressed when you can’t consume caffeine regularly, or if caffeine consumption disrupts your life often, then you may have a dependency on it. Cut down on your caffeine intake, and seek professional help if you necessary.
Experts recommend that the typical adult doesn’t consume more than 400 mg of caffeine per day, which is equivalent to 4 cups of coffee.[17] X Research source
