What to do when you've had too much caffeine - top tips to beat the jitters
Your heart is beating ten to the dozen, your eyelid is twitching and you have a gnawing sense of restlessness - yep, you've over-indulged on the caffeine again.
Whether it’s a steaming hot cup of coffee or a refreshing mug of tea, a caffeine-hit to start the day is simply routine for practically all of us. And this neat little ‘pick-me-up’ is on-hand at all hours, too - whether it’s a mid-day brew or an energy drink before a night shift.
But caffeine is a drug - and one that is often overlooked. Consuming unhealthy amounts can increase blood pressure, cause headaches, dizziness, insomnia, dehydration and more.
Caffeine can make you anxious
Feeling jittery? Caffeine can do that to you. If you have a predisposition to anxiety, that jitteriness can make you feel even more anxious. Dr. Beixin Julie He, a cardiac electrophysiologist at UW Medicine Heart Institute., says “excess caffeine intake can contribute to increased anxiety and unease". This can turn into a vicious circle, as any heart symptoms you experience - such as thumping - can add to this anxiety.
What to do if you've had too much caffeine
If you've overdone the caffeine, you’ll have to wait it out, which generally takes around four to six hours. But while you’re counting down the minutes, Dr Beixin Julie He outlines a few things that might help.
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Grab plenty of water: Like alcohol, caffeine is a diuretic, which means it promotes water loss through urine. Drink plenty of water to avoid getting dehydrated.
Ditch that caffeine: Enough is enough, no more caffeine right now, thanks! This goes without saying, but after already consuming too many caffeine-laden drinks, many people continue to drink more and more, which of course will only make matters worse.
Replace those electrolytes: If you have been sick or suffering from diarrhoea, you’re not only losing water but also precious electrolytes. These are essential minerals - such as sodium, calcium, and potassium - that are vital to many key functions in the body. You can replace them with foods such as bananas, avocados, spinach, sweet potatoes, and even seaweed.
Take a stroll: If you're experiencing a great deal of excess energy, why not take a walk?. But it's important to note that you must stop if you notice anything unusual happening to your heart rate, such as a sudden, rapid increase.
Practise deep breathing: If you’re feeling jittery, your breathing will almost certainly be fast and shallow, which only serves to further increase your anxiety. As such, it is sensible to take slow, deep, deliberate breaths to bring your breathing back to normal.
What is a sensible amount of caffeine?
Victoria Taylor, a dietitian, says the right amount is surprisingly forgiving, with around four to five cups of tea or coffee a day being acceptable. She says: “Research shows that this level of caffeine intake shouldn’t be detrimental to your heart health, affect your cholesterol levels or heart rhythm.”
However, the NHS points out that: “Caffeine affects some people more than others, and the effect can depend on how much caffeine you normally consume.”
As for energy drinks, people shouldn't be ingesting more than 400ml per day, according to a .
How to reduce caffeine to healthy levels
If you plan to cut down on caffeine, you may be better off doing so slowly, perhaps by reducing your intake by half a cup a day over a seven-day period. According to an NHS caffeine reduction leaflet, this should allow you to build up to a level where you are consuming fewer than five caffeine-containing drinks a week.
Another option is to switch to low-caffeine tea and coffee, fruit or herbal teas, or other types of drinks, says NHS Eatwell guidance. Healthy levels of caffeine in the body have provided some benefits, according to the Mayo Clinic, including some protection against:
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Type 2 diabetes
Parkinson's disease
Liver disease, including liver cancer
Heart attack and stroke
It’s only a mild stimulant - can caffeine actually be dangerous?
It certainly can, but only if consumed in large quantities. It can put undue strain on the heart and cause blood pressure to rise, according to medical organisation the Mayo Clinic. Other side effects include:
- insomnia
- anxiety
- digestive problems
- muscle breakdown
Many bladder and bowel symptoms are made worse by caffeine, while the drug can be especially dangerous for women who are pregnant, breastfeeding or trying to conceive. The NHS says: "High levels of caffeine can result in babies having a low birthweight, which can increase the risk of health problems in later life. High caffeine levels might also cause miscarriage. Check the labels of energy drinks as they often say the drink is not suitable for children or pregnant women."
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