Key Takeaways
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Drinking too much coffee can overstimulate your nervous system, leading to jitters, anxiety, digestive upset, a racing heart, and sleep trouble—especially above about 400 mg of caffeine per day.
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If you overdo it, stop caffeine, hydrate well, eat a balanced snack, and give your body time; gentle calming activities can help ease the discomfort as caffeine wears off.
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To prevent overload, track all caffeine sources, watch drink sizes, space out cups, pair coffee with food and water, and cut off caffeine by mid-afternoon to protect sleep.
If you’re like most Americans (a whopping 66%), mornings usually start with good intentions and a cup of coffee. But sometimes those slow starts to the day can end with a second or third ill-timed refill that leaves you feeling wired. Fortunately, drinking too much coffee doesn’t usually show up as a dramatic crash, yet some people will experience an uncomfortable sense of restlessness, or a mix of being tired and overstimulated at the same time.
Caffeine overload is a common blunder, but before you add even more stress to the situation, know there are ways to steady yourself. We asked registered dietitians to explain what’s happening when you drink too much coffee, what actually helps in the moment, and how to build a coffee routine that works with you instead of against you.
Meet the Experts
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Rhyan Geiger, RDN, a plant-based registered dietitian and founder of Phoenix Vegan Dietitian
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Devon Golem, PhD, RD, LDN, a registered dietitian and founder of The Nuanced Nutritionist
What Happens to Your Body When You Drink Too Much Coffee?
Caffeine influences many systems in the body. “When you drink too much coffee (above 400 milligrams of caffeine), your body may experience a lot of different symptoms, from restlessness and nervousness to gastrointestinal issues and muscle twitching,” says Devon Golem, PhD, RD, LDN, a registered dietitian and founder of The Nuanced Nutritionist. “Consuming above 1,200 milligrams of caffeine can lead to toxic effects like seizures.”
Other common side effects are mostly seen at high doses. “These may include increased heart rate, anxiety, irritability, and sleep disorders such as insomnia, especially when consumed later in the day,” says Rhyan Geiger, RDN, a plant-based registered dietitian and founder of Phoenix Vegan Dietitian. “The severity of side effects varies from person to person, but the limit for healthy adults is no more than 400 milligrams [of caffeine] per day, or two to three 12-ounce cups of coffee.”
What to Do If You Drink Too Much Coffee
Drinking too much coffee, especially in the morning, can feel uncomfortable for a while, but it’s usually temporary. Here are a few simple steps to help your body settle as the caffeine wears off.
Put the Cup Down
Once you notice jitters, restlessness, or a racing heart, the most helpful move is also the simplest: “As soon as you notice any symptoms, stop consuming caffeine immediately,” says Golem. “Stay well-hydrated with water, as caffeine is a diuretic.” Not finishing that last cup of coffee allows your nervous system to start settling as the caffeine clears. Also, drinking at least 16 ounces of water (with electrolytes if needed) can help prevent dehydration, which is a risk with drinking coffee, Golem notes.
Tip
Make sure you don’t add any more caffeine to your day from other inconspicuous beverages or foods that may have caffeine, like chocolate or energy drink slushies, Geiger warns.
Eat Something
Caffeine’s effects tend to hit harder on an empty stomach, especially first thing in the morning. “If you’ve found that you drank too much coffee one morning and are feeling jittery, make sure to eat a meal or snack,” says Golem. “Consuming some food ensures that the blood glucose and electrolyte levels are sufficient.” Even a small combination of protein and carbohydrates can help steady how your body responds.
Give It Time
Once the caffeine is in your system, there’s no instant fix, but the discomfort will fade eventually, which in itself can be a form of reassurance. “For most people, symptoms resolve as the body processes and eliminates the caffeine over 3 to 10 hours,” says Golem. Geiger also thinks time is your best friend if you overdo it on caffeine. Letting it run its course is usually more effective than trying to override it.
Try Calming Activities
If you’re especially prone to anxiety, gentle sensory input can help. “Try calming activities such as deep breathing, applying a cool compress, listening to soothing music, or taking a walk,”Golem says. “Sometimes awareness of discomfort increases anxiety, so doing activities that are enjoyable and relaxing may help shift the focus and decrease the jittery feelings.” These low-effort shifts often make the waiting period feel more manageable.
Seek Help If Needed
Most caffeine overload symptoms are uncomfortable rather than dangerous, but there are times when extra support can help, even if it’s just for reassurance. “For more concerning symptoms like irregular heartbeat, severe anxiety, or vomiting, seek medical attention promptly or call Poison Control at 800-222-1222,” Golem warns. “I had one patient that had to call Poison Control when she combined her usual morning coffee with an over-the-counter pain reliever that contained caffeine. They were reassuring and advised her to wait it out.” When in doubt, getting guidance can provide clarity and peace of mind while symptoms pass.
How to Make Sure You Don’t Drink Too Much Coffee
The key to keeping your coffee habit under control is awareness and planning. “Track all your caffeine sources throughout the day including tea, soda, energy drinks, chocolate, medications, and supplements,” says Golem. “Set clear boundaries around your caffeine consumption. For example, a two coffee maximum with a three-hour break in between.”
Check the size of your drinks, too, Geiger suggests: The typical 12 ounces is the standard cup size, and can be easy to overdo. “For reference, 12 ounces is the size of a tall at Starbucks. A Venti is 20 ounces, which is nearly two standard servings of coffee, placing you near the daily caffeine limit with a single drink,” she says.
Also, it’s generally recommended to stop drinking caffeinated beverages by mid-afternoon to avoid sleep disruption, and to pair your coffee with water to reduce the risk of dehydration. If you regularly consume more than 400 milligrams of caffeine (about 12 ounces of regular strength coffee), gradually reduce your intake over a few weeks to minimize withdrawal symptoms including headaches and fatigue, Golem suggests.
Read the original article on Real Simple
