4. Trying to Sweat It Out
What you do: You have one refill too many, so you go for a run to get the caffeine out of your system. (Or you try to soak it up with starchy food. Or you drink tons of water in an attempt to, well, flush it out.)
How it affects you: Caffeine molecules circulate through your bloodstream and are eventually broken down by the liver into an inactive form that's then excreted through the kidneys. Experts say there isn't anything you can do to speed up the process once it's already begun.
What to try: Caffeine exaggerates your response to stress, says Lane. This means that regulating your emotions will make you much less likely to have a full-blown caffeine-induced freakout. When you start to feel agitated, Lane suggests going into a quiet room (or putting on noise-blocking headphones) and doing the things that you would typically do to de-stress: meditate, perform a few sun salutations, practice deep breathing.
5. Thinking Espresso Is for Die-Hards Only
What you do: You shy away from espresso because you think the extra caffeine will make you feel wired.
How it affects you: Espresso packs a concentrated punch of caffeine—but that's why it's served in tiny cups. So a standard shot of espresso actually has significantly less caffeine than an 8-ounce cup of regular Starbucks brew (75 mg vs. 180 mg). Studies show that the sweet spot of caffeine is between 100 mg and around 400 mg—more than that, and you will find yourself climbing the walls.
What to try: An espresso can be a convenient alternative to an easy-to-spill mug for days when you need a fast fix.
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