How to counteract too much caffeine?

In this article, we will answer the question “How to counteract too much caffeine?”, and how much caffeine is too much caffeine?

How to counteract too much caffeine?

Once the caffeine is in your blood, it will take its time to release from your body. Naturally, the caffeine stays for several hours in your body during which you experience its effects. 

The effects are more pronounced if you consumed a large amount of coffee, soda, energy drink, or some other caffeinated beverage. The only thing you can do is suppress the side effects of too much caffeine.

Stop caffeinating as soon as you start to experience the side effects

If the jitters get worse, you need to stop the intake of every food and drink that contains caffeine even in little amounts. Common foods and drinks with caffeine include coffee, tea, energy drinks, soda, dark chocolate, and some ice creams and desserts.

Other than that, over-the-counter painkillers, such as aspirin (acetylsalicylic acid) contain caffeine at the rate of 40–60 mg per tablet. 

Similarly, as little as 2 teaspoons of pre-workout supplements may contain up to 250 mg of caffeine. Even decaf coffee contains 2–7 mg of caffeine per cup (240 mL).

Have patience

The stimulatory effects of caffeine kick in 45 minutes after the consumption and wear out after about 3-5 hours. 

But the last residues of caffeine may last for about 10 hours before clearing your system. So if you want to enjoy a deep slumber, you must stop your intake of caffeine 6-8 hours before bedtime.

Stay hydrated 

Dehydration amplifies the caffeine jitters. Therefore, you must keep yourself hydrated to keep the side effects in check. 

Coffee acts as a mild diuretic for people who are not regular consumers of caffeine. Such individuals may experience frequent urination and stools that may lead to dehydration and even worse side effects. Therefore, chug that water bottle until you no longer feel the jitters.

Replace electrolytes

Dehydration is not only depriving your body of its water but also electrolytes. To avoid the adverse effects of dehydration, try using electrolyte replacement solutions like Pedialyte.

Get moving 

Use your elevated energy levels in doing something productive. For example, go for a walk or do some cardio. This helps relieve the anxiety and soothes the jitters.

Practice deep breathing

Deep breathing is a very effective exercise when faced with anxiousness. So, when the caffeine jitters set in, try to meditate or deep breathe for at least 5 minutes to relieve anxiety and calm your mind.

Eat fiber-rich foods

Your body is forced to slowly release the caffeine into your blood if the stomach is full. Therefore, eat fiber-rich foods to slow down the side effects of caffeine. These include whole grains, beans, lentils, starchy vegetables, nuts, and seeds.

Take L-theanine

L-theanine is a prescription drug that helps relieve anxiety and reduce blood pressure. If you are unable to reign the adverse effects of too much caffeine by any other means, this could be your last resort. 

Make sure to consult your doctor before you use the medicine. Alternatively, you can try using some ashwagandha, or Rhodiola to relieve the jitters.

How much is too much?

Most people can easily tolerate 400 mg of caffeine per day, which is roughly equivalent to about 4 cups (945 mL) of coffee. 

The accurate amount of caffeine in a cup of coffee is hard to standardize. Because the amount of caffeine varies with the bean origin, flavor, roast, and grind, and the brewing time and temperature.

Moreover, caffeine tolerance is subjective and depends upon various factors like age, genetics, weight, and your liver’s ability to process caffeine. 

If you are on certain medications such as oral contraceptives and heart medications, the caffeine side effects will be more pronounced.

Excessive caffeine intake can lead to preterm birth, low birth weight, and miscarriage in pregnant women. Therefore, pregnant women must not take more than 200 mg of caffeine per day.

Children should completely cut their caffeine intake as it may hamper their development and growth. Teenagers can consume caffeine within a safe limit.

Risks of excessive caffeine intake

Common side effects of too much caffeine include headaches, jitters, difficulty sleeping, and increased heart rate. 

Caffeine overdose is a rare occurrence but it is not impossible. Therefore, it is good to educate yourself about the symptoms of caffeine overdose to timely diagnose it and correctly treat it.

The most common symptoms of caffeine overdose include chest pain, fever, irregular heartbeat, severe dehydration, trouble breathing, uncontrollable muscle movement, and vomiting, etc.


In this article, we answered the question “How to counteract too much caffeine?”, and how much caffeine is too much caffeine?


Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.