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What is the fastest way to flush caffeine?

Besides waiting it out and avoiding caffeine, there isn't any effective home remedy to clear caffeine from your system. All the same, you can reduce its side effects by staying hydrated, going for a walk, and eating fiber-rich foods.

healthline.com - How to Get Caffeine Out of Your System - Healthline

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This article explains whether you can flush out caffeine and provides tips for reducing jitters and other uncomfortable effects. Caffeine is a natural stimulant that millions of people rely on each day. Yet, consuming too much of it may cause side effects like difficulty sleeping, an increased heart rate, jitters, and shakiness ( 1 , 2 ). If you’ve had one too many cups of coffee and are feeling jittery, you may wonder if there’s a way to flush the excess caffeine from your system. 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 ). 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, it can take up to 10 hours for caffeine to completely clear your system ( 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. 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 ).

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