Drink Too Much Coffee This A.M.? Here’s What to Do This Afternoon

You’re two lattes in, and the anxiety and heart palpitations start to hit. If you’ve ever consumed too much caffeine, you know how unsettling those symptoms can feel. 

So, how much coffee is too much? It can vary from person to person as some people are more sensitive to coffee’s caffeine than others (being pregnant or taking certain medications can also increase caffeine sensitivity). But as a general guideline, the Food & Drug Administration (FDA) recommends that most healthy people limit their caffeine intake to no more than 400 milligrams per day. That’s around two to three 12-ounce cups of coffee or six 1-ounce shots of espresso.

If you’re feeling the effects of too many coffees or lattes, there are a few things you can try. Here, dietitians share the best ways to help bring back a sense of calm. 

1. Eat a Complex Carbohydrate-Rich Snack

When you drink a cup of coffee, 20% of its caffeine is absorbed through your stomach and the other 80% is absorbed via the gut. Within one hour, its caffeine reaches peak levels. But if you act quickly, you might be able to slow things down. Research shows that food reduces the rate that caffeine empties from your stomach, helping blunt that energy jolt. So, if you can grab a snack before that one-hour mark, you may be able to slow its effects. If more than an hour has passed, try a complex carbohydrate-rich snack like a bowl of instant oatmeal or an apple. Their slowly-digested carbohydrates will help your body produce more serotonin, a brain chemical that promotes feelings of calm and relaxation.

2. Get Some Gentle Exercise

While you can’t technically sweat caffeine out, a little gentle movement is one of the best things you can do when you’ve had too many shots of espresso. Not only will it help you burn off some of that nervous energy, caffeine improves exercise performance. So, make the most of it and go for a walk. Just be sure to avoid heavy exercise as your heart rate may already be elevated. Or, “If you’re having anxiety after over-consuming caffeine, opt for a more relaxing type of movement, such as yoga,” says Megan Byrd, RD. Another bonus: exercise is a natural sleep aid, which could also help later that night.

3. Look Out for Hidden Caffeine

After too many cups of coffee, the last thing you want is more caffeine. However, according to the FDA, caffeine is often hiding in plain sight. And we’re not just talking about soda or chocolate. Energy bars, ice cream, chewing gum and many over-the-counter medications are sneaky sources of caffeine. Even decaf coffee has some. So, take some extra time to check out the ingredient list of the foods and drinks you consume throughout the day.

4. Consider L-Theanine

L-theanine is an amino acid that helps promote relaxation. It’s found naturally in green and black tea and some mushrooms. But it’s also available as a supplement. Some people swear by taking L-theanine after indulging in one cup too many. One study even found that L-theanine helped improve some aspects of sleep after caffeine consumption. If you’re wondering about the best dose, Lisa Andrews, M.Ed., RD  recommends taking 200 mg of L-theanine as an oral supplement. 

5. Wait it Out

Too much caffeine doesn’t just make you wired and jittery. In excess, it can raise heart rate and blood pressure and may lead to heart palpitations, nausea and stomach upset. The good news is those effects won’t last all day. While caffeine can hit hard at first, it has a relatively short half-life. Even though its effects peak after one hour, most people will excrete half of coffee’s caffeine within four to five hours. Of course, the more you drink, the more you’ll have circulating through your body. So, be patient.

Other Strategies for an Energy Boost

If you’ve been hitting the coffee hard, these tips can help you stay energized without all that caffeine.

• Sip Mushroom Coffee: Mushroom coffee contains less caffeine than regular coffee or sometimes no caffeine at all, says Andrews. This brew often contains adaptogenic mushrooms that can help with mood. Look for brands that contain lion’s mane, which has been shown to improve mental focus.
• Get Up and Walk Around: Sometimes, changing your surroundings and moving a little bit really does help. “I find that if I’m starting to get tired midday, getting outside or taking a break from my computer helps to re-energize me,” Byrd says. While getting outside isn’t always possible, try to squeeze it in if you can. Sunlight exposure can help regulate your circadian rhythm for better sleep and overall energy.
• Switch to Tea: Green and black tea have about one to two-thirds the caffeine of coffee, respectively. Green tea, black tea and matcha also naturally contain L-theanine, so they’re great for an energy boost without that overly wired feel.

Our Expert Take

A cup of coffee can be a helpful way to boost energy and focus. But just because some is good, doesn’t mean more is better. Too much coffee can make you feel anxious and jittery, mess with your stomach and even raise your blood pressure and heart rate. Fortunately, those effects will subside with time. While you’re waiting it out, dietitians recommend strategies like gentle exercise, eating a complex carb-rich snack or trying an L-theanine supplement. Because many foods and drinks have hidden caffeine, it can also be helpful to check out the ingredient labels of the foods and drinks you consume throughout the rest of the day. 

If you feel like caffeine is hitting too hard lately, you don’t have to quit your espresso or latte habit entirely. Just scale back the amount you’re drinking or try other gentler alternatives like mushroom coffee, matcha or tea.