How to Get Caffeine Out of Your System

Co-authored by Andrea Rudominer, MD, MPH

Last Updated: October 14, 2024 References

Caffeine is found in a wide variety of foods and beverages including coffee, tea, energy drinks, and chocolate. Although it helps many people to feel awake and perked up in the morning, consuming either too much caffeine, or at the wrong time, can be disruptive to your day. There are a few different ways to help you get caffeine out of your system quickly, such as drinking water, exercising, and taking a nap. Reducing the amount of caffeine that you consume in the long-term is another way to get it out of your system.

Things You Should Know

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.

Method 1

Method 1 of 2:

Helping Your Body to Clear Caffeine

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1
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]
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- Other symptoms of a serious caffeine overdose include confusion, a fast or irregular heartbeat, convulsions, and uncontrollable muscle movements.
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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]
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Research source} For every cup of coffee that you drink, add in an extra glass of water too.^{[3]
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- Water won’t necessarily help to remove the caffeine from your body, but staying hydrated will make coping with the side effects easier.^{[4]
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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]
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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]
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- Foods that are particularly high in fiber include raspberries, pears, apples, spaghetti, barley, lentils, and artichokes.^{[7]
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Broccoli, cauliflower, and brussel sprouts are all good options to enhance your metabolism and clear caffeine.^{[8]
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Research source} This means it will be out of your system in a shorter amount of time.^{[9]
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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]
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- Make sure that you nap in a cool, dark place away from bright screens.
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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]
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- 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.

Method 2

Method 2 of 2:

Reducing the Amount of Caffeine You Consume

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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]
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- 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.
2
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]
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- If consuming around 400 mg of caffeine per day is still giving you unpleasant side effects, lower your intake to find your limit.
- Drinking less caffeine can be difficult at first. Take it slowly, and seek help from a medical professional if you are struggling.
- Reader Poll: We asked 136 wikiHow readers what strategy they would use to quit caffeine, and 49% of them said gradually reduce my daily intake. [Take Poll]
3
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]
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- This will help to regulate your mind and body, and you won’t feel like you require as much caffeine to function.
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]
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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]
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- 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.

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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]
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