How to recover from too much tea? A comprehensive guide

October 2, 2025 •

4 min read

Consuming more than 400 milligrams of caffeine daily is generally considered excessive for most healthy adults and can cause jitters and an increased heart rate. If you've overdone your tea intake, you might experience these effects, but with the right steps, it's possible to manage the symptoms and learn how to recover from too much tea effectively.

Quick Summary

Get quick relief from tea-induced jitters, nausea, and dizziness by focusing on hydration, eating fiber-rich snacks, and practicing calming techniques. This guide explains what causes the discomfort and offers practical, actionable steps to prevent future incidents.

Key Points

Stay Hydrated: Drink plenty of water to help flush caffeine from your system and counteract dehydration caused by its diuretic effect.
Eat Food: Consuming a meal or a fiber-rich snack slows caffeine absorption and helps neutralize the stomach irritation caused by tannins.
Practice Relaxation: Use deep breathing or meditation to calm your nervous system and manage anxiety or jitters.
Move Gently: A light walk can help burn off excess nervous energy, but stop if you feel your heart rate increasing too much.
Avoid More Caffeine: Immediately stop consuming tea and other caffeinated products to prevent your symptoms from worsening.
Wait it Out: Understand that the effects are temporary, typically lasting a few hours, and rest is one of the most effective solutions.

Experiencing the side effects of consuming too much tea can be an uncomfortable and startling experience. Whether it's the buzz from excessive caffeine or the stomach upset from a high concentration of tannins, the symptoms are often manageable with the right approach. Understanding what's happening to your body and taking intentional steps can help you feel better and recover more quickly. The key is to address the specific symptoms, stay calm, and allow your body to process the excess compounds.

Immediate actions to counteract the effects

When you realize you've had too much tea, the first step is to stop all further consumption. From there, several immediate actions can help mitigate the effects and promote a faster recovery.

Stay hydrated with water

Caffeine is a mild diuretic, meaning it can increase urination and potentially lead to dehydration. Symptoms like headaches and increased heart rate can be worsened by dehydration. Drinking plenty of plain water helps your body flush the system and counteracts these effects. Sip it slowly to avoid further stomach discomfort. In cases of severe stomach upset or diarrhea, consider an electrolyte replacement solution to rebalance your body's minerals.

Eat a meal or snack

Drinking tea, especially on an empty stomach, can lead to quicker and more intense effects, including nausea. Eating slows the absorption of caffeine into your bloodstream and helps to neutralize the astringent tannins that can irritate your digestive tract.

Best food choices to eat:

Fiber-rich foods: Whole grains, nuts, and seeds can help slow digestion and prevent a rapid caffeine spike.
Carbohydrates: Snacks like crackers or toast can absorb some of the irritating compounds and settle your stomach.
High-sugar options: While not a long-term solution, a small amount of honey or a piece of fruit can help address potential low blood sugar that sometimes mimics caffeine jitters.

Calm your nervous system

Feeling jittery, anxious, or panicky can escalate the physical symptoms of a caffeine rush. Managing your mental state is crucial for a smoother recovery.

Relaxation techniques:

Deep breathing: Focus on slow, deep breaths for several minutes. This helps regulate your heart rate and calm your mind.
Gentle movement: A light walk can help expend some of the nervous energy and relieve anxiety. However, if you feel your heart rate accelerating, stop and rest.
Find a quiet space: Retreat to a quiet, comfortable environment where you can lie down and rest as your body processes the tea.

Comparison of caffeine vs. tannin-induced symptoms

Understanding whether your symptoms are primarily from caffeine or tannins can help you address them more effectively. Many symptoms overlap, but their root causes differ.


Feature	Caffeine-Induced Symptoms	Tannin-Induced Symptoms
Physical Feeling	Jitters, shakiness, restlessness, increased heart rate	Nausea, stomach ache, irritation of the digestive tract
Mental State	Anxiety, nervousness, difficulty sleeping	Feeling ill or slightly 'tea drunk'
Relief Strategy	Hydration, gentle exercise, relaxation techniques	Eating solid foods, adding milk to tea in the future
Timing	Effects typically peak within an hour of consumption	Can occur more frequently when tea is consumed on an empty stomach

Preventive measures for the future

To avoid a repeat performance, consider adjusting your tea habits. The goal is to enjoy the benefits of tea without the negative side effects.

Moderate your intake

Pay attention to your body's tolerance. For most, limiting caffeine intake to under 400 mg daily is advisable. Consider the strength of your tea; black teas have more caffeine than green, while herbal teas are often caffeine-free. Gradually reducing consumption can help your body adjust.

Never drink tea on an empty stomach

Always pair your tea with food. A light snack with nuts, fruits, or crackers can significantly reduce the impact of caffeine and tannins on your system.

Adjust your brewing technique

Steeping your tea for a shorter time results in less caffeine and fewer tannins being released into the water. Experiment with steeping times to find the right balance for your sensitivity. If you prefer strong tea, consider a tea variety with naturally lower levels of caffeine.

Conclusion

While overindulging in tea is an unpleasant experience, the symptoms are temporary and manageable. The most effective strategies involve giving your body the support it needs to process the excess compounds: staying hydrated, eating solid food, and practicing calming techniques. By adjusting your intake and brewing habits, you can continue to enjoy tea while avoiding its negative side effects. Remember to listen to your body and moderate your consumption for a more balanced and positive experience.

For more information on caffeine and its effects, you can visit Healthline's guide: How to Get Caffeine Out of Your System.

Frequently Asked Questions

The duration depends on several factors, including your metabolism, the amount of tea consumed, and its caffeine content. However, the most pronounced effects usually subside within 4 to 6 hours.

Yes, excessive tea consumption can cause nausea, particularly when consumed on an empty stomach. This is mainly due to the tannins present in tea leaves, which can irritate the digestive tract.

Eat something with fiber, such as whole grains, nuts, or seeds, to slow down caffeine absorption. Simple carbohydrates like crackers can also help settle your stomach.

Light exercise, like a gentle walk, can help alleviate jitters. However, if your heart is racing, it's best to rest and practice deep breathing exercises to avoid overexertion.

Yes, many herbal teas are naturally caffeine-free and can be a good substitute. Chamomile or peppermint tea may even have a calming or stomach-soothing effect.

The term 'tea drunk' describes the unpleasant, over-caffeinated feeling from too much tea, especially on an empty stomach. While not dangerous for most, it can cause anxiety, dizziness, and jitters.

For most healthy adults, experts suggest limiting caffeine intake to no more than 400 mg per day. This is roughly equivalent to four 8-ounce cups of black tea.