Caffeine is found in a variety of foods and beverages, including coffee, tea, energy drinks and chocolate. While it helps many people stay more awake in the morning, consuming too much caffeine or at the wrong time can disrupt the day. There are a few ways to get the substance out of the body quickly, such as drinking water, exercising, and taking a nap. Reducing the amount of caffeine you consume over the long term is another way to remove it from your body.
Method 1 of 2: Helping the body expel caffeine
Step 1. Seek urgent medical treatment if you exhibit symptoms of caffeine overdose
Overdose is a serious condition that requires immediate treatment. If you are having difficulty breathing, vomiting, hallucinations, or chest pain, seek medical help immediately.
Other symptoms of a severe caffeine overdose include confusion, rapid or irregular heart rate, seizure, and uncontrollable muscle movements
Step 2. Drink enough water until your urine turns light yellow
The tremor you feel when consuming too much caffeine can be reduced by avoiding dehydration. For every cup of coffee you drink, drink an extra glass of water.
Water won't necessarily help remove caffeine from your body, but staying hydrated will make it easier to deal with the side effects
Step 3. Exercise to help your body metabolize caffeine faster
Go for a brisk walk or run, or choose a different exercise that you enjoy doing and that moves your body well. You're likely to be shivering a little and full of caffeine energy, and exercise helps release that energy.
Step 4. Avoid high fiber foods
Having a full stomach and eating a fiber-rich meal can dramatically slow down the rate at which caffeine is absorbed in the body. Avoid eating whole grains or large amounts of fruit when trying to flush caffeine out of your body.
Foods that are high in fiber include raspberries, pears, apples, spaghetti, barley, lentils and artichokes
Step 5. Consume cruciferous vegetables to help your body flush out caffeine
Broccoli, cauliflower and Brussels sprouts are great options for speeding up metabolism and expelling caffeine. This means that the substance will leave your body in a shorter time.
Step 6. Take a 20-minute nap if possible
While it may seem counterproductive, taking a short nap after consuming caffeine helps your body handle the substance better. If you don't sleep too much, you'll wake up feeling more refreshed and relaxed.
Nap in a cool, dark place, away from bright screens
Step 7. Wait if you have time
Although it depends on the person, a cup of coffee usually takes between three and five hours for half of the caffeine to circulate through your system. Breathe slowly and calmly and remember that you will feel better again soon.
Meditation is also a good option if you're waiting for caffeine to pass through your body. Practice helps your mind and body relax when you are tense
Method 2 of 2: Reducing the amount of caffeine you consume
Step 1. Understand that caffeine will stay in your body for about a day and a half
The time it takes for the substance to circulate through the body depends on several factors, such as age, height and body weight, food consumption and genetics. Caffeine has a half-life of three to five hours, meaning it can take up to five hours for 50% of the substance to pass through your body.
- It takes about a day and a half for a normal adult to completely eliminate caffeine from the body.
- Adults can expel caffeine from the body faster than any other age group. It takes much longer on children and seniors.
- Tall, heavy people can metabolize caffeine much faster than short, lighter people.
- Women who take oral contraceptives metabolize the substance in an average of three hours more slowly than those who do not take it.
Step 2. Reduce your caffeine intake to less than 400 mg per day
This equates to four cups of coffee or two energy drinks a day. Reduce the amount per day to test how your body reacts. Find a balance between enjoying your drink, but not drinking too much to the point of disrupting your life.
- If consuming around 400 mg of caffeine a day is still causing unpleasant side effects, reduce your consumption to meet your limit.
- Drinking less caffeine can be difficult at first. Go slowly and seek help from a doctor if you are having difficulty.
Step 3. Sleep between seven and nine hours a night
Practice waking up and sleeping at the same time each day. Get enough sleep every night.
This will help regulate your mind and body, and you won't feel like you need as much caffeine during the day to get things done
Step 4. Avoid foods that contain caffeine
Coffee flavored chocolate, ice cream and yogurt and some cereals contain the substance. Reduce your intake of these foods to decrease caffeine.
Step 5. Swap caffeinated drinks for decaffeinated ones
If the caffeine in your system is holding you back too much, switch from your coffee or energy drink to an alternative drink. Decaffeinated tea or coffee are good options, and you can still get the same flavor without the irritating effects.
Many herbal teas do not contain caffeine
- Professionals recommend that a typical adult consume no more than 400 mg of caffeine a day, which is equivalent to four cups of coffee.
- If you are significantly annoyed when you don't consume caffeine regularly or if consumption disrupts your life frequently, you may be addicted to the substance. Reduce consumption and seek help if needed.