Caffeine is found in a wide variety of foods and drinks, including coffee, tea, energy drinks, and chocolate. Many people rely on caffeine to feel awake and energized in the morning, but consuming too much or at the wrong times can alter the body's natural rhythms. There are several ways to get caffeine out of your body quickly, for example by drinking lots of water, exercising or taking a nap. Reducing the amount of caffeine you consume over the long term is another effective way to get rid of it quickly from your body.
Steps
Method 1 of 2: Helping the Body Expel Caffeine
Step 1. See a doctor immediately if you experience symptoms of a caffeine overdose
Caffeine overdose is a serious problem that requires prompt medical attention. If you have symptoms such as vomiting, difficulty breathing, hallucinations or chest pains, call the emergency service or go to the emergency room right away.
Other symptoms of a severe caffeine overdose include mental confusion, irregular or rapid heartbeat, seizures, and involuntary muscle movements
Step 2. Drink enough water to make your urine pale yellow
The feeling of nervousness triggered by excess caffeine can be reduced by preventing the body from becoming dehydrated. Each time you drink a cup of coffee, add a glass of water to your normal daily consumption.
Water doesn't necessarily remove caffeine from your body, but it helps you keep side effects under control
Step 3. Exercise to help your body metabolize caffeine faster
You can run, walk briskly, or engage in other types of physical activity, depending on your preferences - the important thing is to keep your body moving. You will most likely feel energized and energized from caffeine, and by exercising, you will be able to release that energy.
Step 4. Avoid foods with a high fiber content
Having a full stomach and eating a high-fiber meal could drastically slow down the rate at which the body absorbs caffeine. Avoid whole grains and don't eat large amounts of fruit while waiting for the body to excrete the caffeine.
Foods with a particularly high fiber content include raspberries, pears, apples, pasta, barley, artichokes, and lentils
Step 5. Eat vegetables that belong to the cruciferous family to help the body excrete caffeine
Vegetables such as broccoli, cauliflower and Brussels sprouts stimulate the metabolism and the excretion of caffeine, which will then be eliminated from the body in less time.
Step 6. Take a 20 minute nap if you have the opportunity
Strange as it may seem, sleeping for 20 minutes after drinking coffee can help the body excrete caffeine more efficiently. Provided you don't sleep too long, you'll wake up feeling invigorated and more relaxed.
Find a quiet, dark, cool place to nap away from bright screens
Step 7. Wait for your body to naturally excrete caffeine if you have the time
On average, after drinking a cup of coffee, it will take 3 to 5 hours for half of the caffeine to pass through the body. Try to stay calm, breathe slow and trust that you will soon feel better.
If you decide to let your body excrete caffeine naturally, you can try meditating to dissipate tension, helping your body and mind to relax
Method 2 of 2: Reduce Your Caffeine Consumption
Step 1. Understand that caffeine will stay in your body for about a day and a half
The amount of time it takes to travel through the digestive system depends on various factors, such as age, height, body weight, genetic factors, and the meals you consume in the meantime. In adults, caffeine has a half-life of 3-5 hours, which means that it may take up to 5 hours for 50% of this substance to pass through the body.
- On average, an adult's body takes a day and a half to completely excrete caffeine.
- Adults are able to excrete caffeine faster than people of other age groups. The organism of a child and an elderly person takes much longer.
- Tall, heavier people can metabolize caffeine faster than those of lower height and body weight.
- On average, the rate at which women taking birth control pills metabolize caffeine is 3 hours slower than others.
Step 2. Reduce your caffeine intake by setting a maximum limit of 400 mg per day
This is the equivalent of 4 cups of coffee or 2 energy drinks per day. Reduce your consumption gradually to assess how your body reacts and try to balance the advantages and disadvantages of consuming caffeine.
- If you still experience unwanted side effects while taking around 400 mg of caffeine per day, reduce your consumption further to determine what your limit is.
- Cutting down on your caffeine intake may be tiring at first. Go step by step and ask your doctor for help if you are having major difficulties.
Step 3. Get 7-9 hours of sleep a night
Try to wake up and go to bed at the same time every day. Make sure you get enough sleep each night.
Sleep regulates physical and mental functions. If you sleep well and get enough sleep, you won't need to overdo the caffeine to feel alert
Step 4. Avoid foods that contain caffeine
Chocolate, coffee ice cream, coffee-flavored frozen yogurt, and some breakfast cereals contain caffeine. Limit your consumption of these foods to reduce your total caffeine consumption.
Step 5. Switch to decaffeinated drinks
If you find that coffee or energy drinks are upsetting your body even in small quantities, consider replacing them with alternative drinks. Decaffeinated coffee and decaffeinated tea are good substitutes, as they taste the same as traditional coffee and tea, but don't make you nervous.
Herbal teas do not contain caffeine and are an excellent substitute for tea
Warnings
- Experts recommend consuming no more than 400 mg of caffeine per day (for adults), which is the equivalent of 4 cups of coffee.
- If you feel exhausted when you can't regularly take caffeine or your caffeine consumption affects your ability to carry out normal daily activities, it could be an addiction. Cut back on it and ask your doctor for help if needed.
