If you have had too many cups of coffee, you may feel jittery and irritable. Caffeine is a natural stimulant that can boost your alertness, but excessive amounts can cause unpleasant side effects.
7 ways to recover from too much caffeine
- No more caffeine: If you have already had too much caffeine, avoid having any more. That may seem obvious, but be careful not to snack on a chocolate bar or mistakenly reach for a cup of tea, especially in the evening.
- Drink water: For every cup of coffee you drink, drink an extra glass of water, too. Since coffee is a diuretic, it’s important to avoid dehydration, which can drain your energy and make you feel exhausted or irritated. Drinking plenty of water will make sure you rehydrate your body.
- Drink electrolytes: If you're feeling dehydrated and plain water is not enough to combat the effects, drink something that contains electrolytes, such as Pedialyte. Replenishing your body with electrolytes can prevent you from feeling jittery caused by excess consumption of caffeine.
- Exercise: Exercising after caffeine consumption can make your body metabolize the caffeine faster and clear it out of your system. Try a brisk walk, running, swimming, anything to get your body moving. Make sure you hydrate well before and after the exercise.
- Avoid high-fiber foods: One way to get caffeine to wear off is cutting back on the amount of fiber you consume for the day. Avoid eating a lot of whole grains or large quantities of fruits and vegetables.
- Wait it out: One cup of caffeine usually takes anywhere between 3-4 hours to clear from your system. You can practice relaxation techniques, such as deep breathing and meditation, to calm your nerves and counteract the side effects of consuming too much caffeine.
- Take L-theanine supplements: Studies suggest that the amino acid supplement L-theanine may help relieve anxiety and increased blood pressure associated with overconsumption of caffeine. However, you should consult your doctor, especially if you are taking medications for a medical condition.
When to seek medical help
If you experience serious side effects, seek medical assistance:
Cleveland Clinic. Caffeine: How to Hack It and How to Quit It. https://my.clevelandclinic.org/health/articles/15496-caffeine-how-to-hack-it-and-how-to-quit-it
Raymond V. What to Do When You’ve Had Too Much Caffeine. UW Medicine. https://rightasrain.uwmedicine.org/body/food/too-much-caffeine
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