Your body absorbs caffeine within about 45 minutes, but it takes much longer to clear it entirely. Caffeine has a half-life of around five hours, meaning half the amount is still in your system five hours after you drink it. While you can't flush caffeine out of your system, there are things you can do to reduce its side effects.

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1. Drink Water

Drinking water helps keep you hydrated, which supports your body’s natural processes as it metabolizes caffeine. This may relieve some of the side effects caused by too much caffeine. Start drinking an 8-ounce glass of water when you notice symptoms, and keep sipping it throughout the day.

2. Exercise

If you feel jittery or restless, try a short walk, stretching, or gentle yoga. Light movement can ease nervous energy

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