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Short answer: There is no instant way to get rid of caffeine jitters; they fade as your body clears the caffeine. Caffeine peaks in your blood within about an hour, and its effects can last 4 to 6 hours. In the meantime, stop having more caffeine, avoid other stimulants, sit down if you feel shaky and give it time. Drinking water will not flush caffeine out, and L-theanine did not reduce jitteriness in a controlled study. Get medical help right away for a racing or irregular heartbeat, trouble breathing, confusion, vomiting or seizures.
Shaky hands, a racing heart, restlessness: caffeine jitters are a sign you had more caffeine than your body wanted. Here is why they happen, how long they last, what actually helps and what does not, how to prevent them next time, and when jitters are a reason to get help.
What you'll learn
- Why caffeine causes jitters and how long they last
- What helps, and which popular fixes do not work
- How to prevent caffeine jitters
- When jitters are a sign of too much caffeine
What are caffeine jitters?
Too much caffeine can cause restlessness and shakiness, a fast heart rate, dizziness, headaches, anxiety and trouble sleeping (MedlinePlus). Some people are much more sensitive than others (MedlinePlus), partly because people break down caffeine at very different speeds (Nehlig, 2018). So a cup that is fine for a friend can leave you shaky.
How long do caffeine jitters last?
Caffeine reaches its peak level in your blood within about an hour, and you may feel its effects for 4 to 6 hours (MedlinePlus). Your body clears about half of it every 5 hours or so on average (StatPearls), so jitters usually ease within a few hours, sooner for a smaller dose. For more on how long caffeine stays in your body, see how long caffeine stays in your system.
How to get rid of caffeine jitters
- Stop having caffeine. Skip the next coffee, tea, soda or energy drink, and check labels for added caffeine.
- Give it time. Your liver does almost all of the work of clearing caffeine (Grzegorzewski et al., 2021), and there is no way to speed it up.
- Sit or lie down if you feel dizzy or shaky, so you do not fall.
- Avoid other stimulants until you feel normal.
What does not help
| Popular fix | What we know |
|---|---|
| Drinking lots of water | Water is fine to drink, but caffeine is cleared mainly by the liver, with very little leaving unchanged through the kidneys (Grzegorzewski et al., 2021). It will not flush caffeine out. |
| Taking L-theanine | In a controlled study of 48 adults, 200 mg of theanine did not significantly reduce the jitteriness caused by 250 mg of caffeine, though it did blunt the rise in blood pressure (Rogers et al., 2008). See L-theanine and caffeine. |
| Having more caffeine "to push through" | More caffeine adds to the symptoms. Too much caffeine can also cause a fast heart rate and anxiety (MedlinePlus). |
How to prevent caffeine jitters
- Know your dose. An 8-ounce cup of brewed coffee has about 95 mg (USDA FoodData Central), and energy drink labels do not always show the real amount (MedlinePlus). See how much caffeine is in a cup of coffee.
- Use smaller amounts, spread out, instead of one large dose.
- Try lower-caffeine drinks, such as tea, half-caf or a lower-caffeine mushroom coffee. See coffee alternatives compared by caffeine.
- Stop caffeine early. A typical cup of coffee should be finished at least 8.8 hours before bed (Gardiner et al., 2023).
- Stay within the limit. For most healthy adults, up to 400 mg a day is not generally associated with negative effects (FDA), but you may feel jittery at much less.
When jitters mean too much caffeine
Mild jitters pass on their own. But caffeine overdose can be serious. Get medical help right away, or call Poison Control at 1-800-222-1222, if someone has trouble breathing, confusion, a rapid or irregular heartbeat, vomiting or seizures after caffeine (MedlinePlus). The FDA warns that toxic effects such as seizures can occur with rapid intake of about 1,200 mg of caffeine, and that pure and highly concentrated caffeine powders and liquids can be dangerous (FDA).
If you get jittery from small amounts of caffeine often, or have a heart condition or anxiety, talk with your provider about how much caffeine is right for you.
Common myths (quick reality check)
Myth: Water flushes caffeine out of your system. Reality: Caffeine is cleared mainly by the liver. Water is fine, but it does not speed up clearance.
Myth: L-theanine cancels caffeine jitters. Reality: In a controlled study, L-theanine did not significantly reduce jitteriness from a strong dose of caffeine.
Myth: Jitters mean the caffeine is working. Reality: Jitters usually mean you had more than your body wanted. A smaller dose can give alertness without the shakes.
Frequently asked questions (FAQ)
How do you get rid of caffeine jitters fast?
There is no instant fix. Stop having caffeine, avoid other stimulants, sit down if you feel shaky and give it time.
How long do caffeine jitters last?
Caffeine peaks within about an hour and its effects can last 4 to 6 hours, so jitters usually ease within a few hours.
Does drinking water help caffeine jitters?
Water will not flush caffeine out, because the liver does almost all the work of clearing it.
Does L-theanine help with caffeine jitters?
In a controlled study, L-theanine did not significantly reduce jitteriness from caffeine, though it did blunt the rise in blood pressure.
Why does coffee make me shaky?
Too much caffeine for your body can cause shakiness and a fast heart rate. Some people are more sensitive and clear caffeine more slowly.
When should I worry about caffeine jitters?
Get medical help for a racing or irregular heartbeat, trouble breathing, confusion, vomiting or seizures.
Related guides
- How long does caffeine stay in your system?
- Why caffeine crashes happen
- L-theanine and caffeine
- Coffee alternatives
- Does caffeine raise blood pressure?
Disclaimer and when to seek help
This article is for general education and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease. Seek emergency care for signs of caffeine overdose. Talk to your health care provider about caffeine if you have a heart condition, anxiety, are pregnant or breastfeeding, or take medication.
References
- MedlinePlus (U.S. National Library of Medicine). "Caffeine".
- MedlinePlus (U.S. National Library of Medicine). "Caffeine overdose". Review date July 1, 2025.
- Evans J, Richards JR, Battisti AS. "Caffeine." In: StatPearls. StatPearls Publishing; last update May 29, 2024. NCBI Bookshelf NBK519490
- Grzegorzewski J, et al. "Pharmacokinetics of Caffeine: A Systematic Analysis of Reported Data for Application in Metabolic Phenotyping and Liver Function Testing." Frontiers in Pharmacology, 2021;12:752826. doi:10.3389/fphar.2021.752826
- Rogers PJ, et al. "Time for tea: mood, blood pressure and cognitive performance effects of caffeine and theanine administered alone and together." Psychopharmacology, 2008;195(4):569-577. doi:10.1007/s00213-007-0938-1
- Nehlig A. "Interindividual Differences in Caffeine Metabolism and Factors Driving Caffeine Consumption." Pharmacological Reviews, 2018;70(2):384-411. doi:10.1124/pr.117.014407
- U.S. Food and Drug Administration. "Spilling the Beans: How Much Caffeine Is Too Much?"
- U.S. Department of Agriculture. FoodData Central (SR Legacy: coffee, brewed).
- Gardiner C, et al. "The effect of caffeine on subsequent sleep: A systematic review and meta-analysis." Sleep Medicine Reviews, 2023;69:101764. doi:10.1016/j.smrv.2023.101764
