Caffeine’s effects are known to last for several hours — and you may have stronger jitters if you drank a lot of coffee, soda, energy drink, or some other caffeinated beverage (3).
In fact, once it has entered your body, there’s not much you can do to flush caffeine out. The only way to get rid of it is to wait for it to naturally flush itself.
Nonetheless, you can take a few steps to minimize its side effects.
Stop caffeinating as soon as you notice adverse effects
If you notice uncomfortable symptoms like shakiness, stop consuming caffeine immediately. Foods and beverages with caffeine include coffee, tea, energy drinks, soda, dark chocolate, and some ice creams and desserts.
Decaf coffee is a good option if you still want to enjoy the flavor and health benefits of coffee. Still, it contains very low amounts of caffeine, at 2-7 mg per cup (240 mL) (4, 5).
Furthermore, pay attention to medications, supplements, and personal care products that may harbor caffeine. For example, over-the-counter pain relievers like Aspirin (acetylsalicylic acid) can pack upwards of 40-60 mg in a single tablet (6).
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Finally, certain performance-enhancing formulas like pre-workout supplements may have high amounts of caffeine, with up to 250 mg in just 2 teaspoons (10 grams).
Wait it out
Caffeine’s stimulatory effects are usually noticeable within the first 45 minutes of intake and can last 3-5 hours (3).
Moreover, the half-life of caffeine is 5 hours, which means the amount of caffeine in your system will take 5 hours to be reduced by half. It will then take another 5 hours to reduce the amount in your blood to 25% (3).
If you’re worried about sleep, it’s best to stop consuming caffeine 6-8 hours before bedtime.
Stay hydrated
Drinking water is important for staying hydrated throughout the day.
Though limited research is available, many anecdotal reports claim that drinking water helps relieve caffeine-induced jitters. This could be because dehydration may make symptoms worse.
Therefore, it may help to increase your water intake while you wait for the caffeine to leave your system.
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Additionally, if you’re not used to caffeine, it may act as a mild diuretic and lead to increased urination and more frequent stools. Though this is rare for those who regularly consume caffeine from coffee or tea, hydrating can help reduce some of these effects (7, 8).
Get moving
Go for a light walk to relieve anxiety and jitters.
Practice deep breathing
If you’re feeling anxious, take slow, deep breaths for 5 minutes. Alternatively, practice meditation to calm your mind and nervous system.
Eat fiber-rich food
Eating may slow the release of caffeine into your bloodstream. Opt for slow-digesting, fiber-rich foods, such as whole grains, beans, lentils, starchy vegetables, nuts, and seeds (1).
Take L-theanine
Though it won’t counteract the stimulatory effects of caffeine, this amino acid supplement may help relieve anxiety and reduce blood pressure. Be sure to speak to your healthcare professional before taking it (9, 10, 11).
summary
Once caffeine is in your system, it’s difficult to get rid of. Avoiding caffeine, staying hydrated, and waiting it out are your best options to reduce its effects.
Nigel Gildon editor:Nigel Gildon is the editor of Chef Wayne’s Big Mamou: Chef Wayne’s Big Mamou. He has worked in the publishing industry for many years and has a passion for helping new authors get their work into the hands of readers. 63 Liberty Street * Springfield, MA 01003
