How to get rid of caffeine from the body

Caffeine is found in many foods and drinks, including coffee, tea, energy drinks, and chocolate. While caffeine can help many people feel alert and refreshed in the morning, having too much caffeine or drinking it at the wrong time can disrupt your day. There are a number of ways that can help you get rid of caffeine quickly, such as drinking water, exercising, and taking a nap. Reducing caffeine consumption in the long term is also a solution.

Table of Contents

Helps the body get rid of caffeine

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Call 911 if you have symptoms of caffeine intoxication. Caffeine intoxication is a serious medical condition that requires an emergency. If you have trouble breathing, vomiting, hallucinations, or chest pain, seek medical attention right away. ^{[1] X Research Source}

Other symptoms of caffeine intoxication include: confusion, fast or irregular heartbeat, seizures, and uncontrolled muscle movements.

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Drink enough water so that your urine is light yellow. You can reduce the jitters from too much caffeine by not allowing your body to become dehydrated. Drink an extra cup of water for every cup of coffee you drink. ^{[2] X Trusted Source Mayo Clinic Go to Source}

Water doesn’t necessarily flush caffeine out of the body, but a well-hydrated body will more easily deal with the side effects. ^{[3] X Trusted Source Mayo Clinic Go to Source}

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Exercise to help the body metabolize caffeine faster. Go for a brisk walk, jog, or choose another exercise that interests you and gets your body moving. Either way, you’re jittery and full of energy from the caffeine, and exercise can help release that energy. ^{[4] X Research Sources}

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Avoid foods high in fiber. Stomach full of food and foods high in fiber can significantly slow down the rate at which caffeine is absorbed in the body. Avoid eating whole grains or large amounts of fruit while you’re waiting for the caffeine to clear. ^{[5] X Research Sources}

Foods that are particularly high in fiber include raspberries, pears, apples, spaghetti, barley, lentils, and artichokes. ^{[6] X Trusted Source Mayo Clinic Go to Source}

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Eat cruciferous vegetables to help your body get rid of caffeine. Broccoli, cauliflower, and brussels sprouts are all good options for boosting metabolism and eliminating caffeine, which means the caffeine is out of your system in less time. ^{[7] X Research Sources}

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Take a 20-minute nap if possible. It sounds ridiculous, but a nap after consuming caffeine can help your body deal with it more effectively. As long as you don’t sleep too long, you’ll wake up feeling refreshed and more relaxed after taking a nap. ^{[8] X Research Sources}

Remember to choose a cool and dark place, without the glare of the screen to take a nap.

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Wait for the caffeine to clear on its own if you have time. Although it depends on the person, but 1 cup of coffee usually takes 3-5 hours for half of the caffeine to break down. Practice breathing slowly and calmly, remembering that you will soon feel better. ^{[9] X Research Source}

Meditation is a good therapy when you are waiting for the caffeine to clear. It will help your mind and body relax when you feel stressed.

Reduce caffeine intake

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Understand that caffeine will stay in the body for about 1.5 days. The time it takes for caffeine to break down depends on many factors such as age, height and weight, food intake, and genetics. Caffeine has a half-life of 3-5 hours, which means it takes about 5 hours for half of the caffeine to be eliminated from the body. ^{[10] X Research Source}

It takes an average adult about 1.5 days to completely eliminate caffeine.
Adults may excrete caffeine faster than other age groups. Children and the elderly will spend significantly more time.
Tall and overweight people can metabolize caffeine much faster than short and light people.
Women taking oral contraceptives have an average of 3 hours slower metabolism of caffeine than women who do not take oral contraceptives.

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Reduce caffeine consumption to less than 400 mg/day, equivalent to 4 cups of coffee, 2 cans of energy drinks per day. Reduce your caffeine intake one day at a time to see how your body responds. Keep a balance so you can still enjoy the caffeine but don’t drink so much that it disrupts your daily routine. ^{[11] X Trusted Source Mayo Clinic Go to Source}

If you are still experiencing unpleasant side effects from consuming 400 mg of caffeine per day, you should continue to reduce to find your limit.
Reducing caffeine intake may not be easy at first. Take it slow and seek medical help if you have difficulty.

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Sleep 7-9 hours per night. Practice waking up and going to bed at the same time every day. Make sure to get enough sleep every night. ^{[12] X Research Source}

This will help you to regulate your mind and body, so you don’t need a lot of caffeine to function.

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Avoid foods containing caffeine. Chocolate, ice cream and coffee-flavored yogurt, and some breakfast cereal products contain caffeine. You should reduce the consumption of these foods to reduce the amount of caffeine in your body. ^{[13] X Research Source}

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Swap caffeinated drinks for decaffeinated ones. If you regularly experience the effects of caffeine, consider swapping your coffee or energy drinks for an alternative. Decaffeinated tea or coffee are good options, as you can still enjoy the familiar taste without worrying about discomfort. ^{[14] X Research Source}

Many herbal teas do not contain caffeine.

Warning

According to the recommendations of experts, the average adult should not consume more than 400mg of caffeine per day, equivalent to 4 cups of coffee. ^{[15] X Research Source}
If you feel miserable without regular caffeine intake or your life is constantly disrupted by caffeine, you probably have a caffeine addiction. Reduce your caffeine intake and seek professional help if necessary.

Steps

Helps the body get rid of caffeine

Reduce caffeine intake

Warning

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