5 Ways to Flush Out Caffeine When You’ve Had Too Much of It

Have you had so much coffee that it's already giving you headaches, jitters, and palpitations? You're probably wondering how to flush the excess caffeine out of your system.

Caffeine is a known natural stimulant that countless people depend on every day. Yet, drinking too much of it may result in side effects like difficulty in sleeping and increased heart-rate, among others.

Initially, those cups of coffee may energize and help you get through your activities for the day with ease. However, after a cup or two, things can swiftly worsen, leaving you with the said side effects.

To guarantee that your coffee-drinking routine is helpful and not hurtful to you, it is essential to ensure that you do not overdo your intake of the caffeinated beverage.

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When to Say it's Too Much

Before you can be sure that your coffee consumption is giving you a lot of benefits, you first must know when you've had more than enough.

You should set a limit to stay healthy even if you're consuming caffeine. According to a registered dietitian, Melissa Nieves, LND, RD, MPH, an individual can be sure that his coffee-drinking is safe if his consumption is not more than 400 milligrams per day.

She also said that most of the studies that have presented the health benefits of coffee are based on moderate consumption--that's not exceeding four cups a day.

5 Easy Ways 

If you've consumed enough caffeine and you're feeling all the side effects already, the very first thing to do is to flush it out. 

Nieves explained, there's nothing much you can do once caffeine enters your body, but to wait for it to be metabolized. And to ease the said side effects or symptoms, here are five easy ways:

1. Hydrate

This is among the best things to do when you're already experiencing the side effects of too much caffeine consumption. 

Nutrition and diet experts say caffeine can function as a mild diuretic, and dehydration can worsen the symptoms. 

Therefore, it is important that you keep yourself well-hydrated until you're sure that the caffeine has left your system naturally.

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2. Walk the Caffeine Away

There are various advantages of walking. It helps a person's digestion, boosts brain health, and even lessens or eases the adverse effects of having too much caffeine. 

Experts say that mild physical movement can help ease the jitters. Working out helps alleviate the headaches, explained Nieves.

3. Breathe It Out

This is probably among the easiest ways to combat the side effects of excessive caffeine. According to the registered dietitian, techniques for deep breathing can help reduce the anxiety too much consumption of caffeine can cause. 

When you're done deep-breathing, you'll feel more relaxed right away. Previous studies have shown that this exercise could help ease stress, as well.

4. Include Fiber-Rich Foods in Your Meals

Eating may help slow the caffeine's release into your bloodstream. And when you eat, choose the ones that digest slowly, as well as foods that are rich in fiber. Among these are lentils, seeds, nuts, and starchy vegetables, among others.

5. Do Some Meditation

Lie down with your eyes closed, practice deep-breathing. And, as you do, add some meditations into the combination, as well. 

Experts also claim that meditation can be helpful when calming your nervous stimulation. Rather than taking a few deep breaths, give yourself at least 10 minutes of meditation.

According to breathwork facilitator, Steve Wright, you will have an improved supply of oxygen in your brain and kindle the parasympathetic nervous system, which stimulates a state of serenity or stillness.

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