How Long Does Coffee Stay in Your System?

If you are anything like me then you love the smell and taste of coffee. You can’t imagine beginning your day without a cup of it. It makes you feels awake and able to properly function throughout your day. Why is that?

coffee beans with cup of coffee in them

Well, because it contains caffeine in it. Caffeine is a stimulant that wakes you up and gives you energy. The question is, how long does coffee stay in your system? What you are really asking is, how long does caffeine stay in your system?

Both of these are the same question and will help you understand how caffeine affects your body. This way you can understand how much caffeine you should consume and when you should consume it. So, let’s find out.

Table of Contents

What happens when you drink a cup of coffee?

It is important to know that coffee beans naturally contain caffeine inside of them. Depending on the type of coffee beverage you drink, the amount of caffeine will vary. However, they all affect your body the same way. The caffeine starts to kick in and acts as a stimulant.

For most people, it makes you feel more energized, awake, and focused. This allows you to concentrate on your work and helps to get you moving during your workout. However, there are some side effects that occur, especially for people that are sensitive to caffeine. We will get into that later on in the article.

Amount of Caffeine in Coffee 

Although caffeine is a natural stimulant, you still need to be careful not to overdo it. The amount of caffeine will depend on the many factors including the type of bean, the roasting level, and the brewing method you use.

For example, according to a study published in the European Food Research and Technology journal, Robusta coffee beans have twice the amount of caffeine that Arabica coffee beans do. Also, espresso has more caffeine in it than regular brewed coffee.

According to the Mayo Clinic, an 8-ounce cup of coffee contains between 95mg and 165 mg of caffeine. A 1-ounce shot of espresso contains between 47mg and 64mg of caffeine. The FDA recommends that a healthy adult should not consume more than 400mg of caffeine per day.

One way that people are able to cut down on the amount of caffeine they consume while still enjoying their coffee is to drink decaf. According to the Cleveland Clinic, in order for coffee to be labeled as decaffeinated it has to be at least 97.5% caffeine-free.

This means that an 8-ounce cup of decaf coffee contains between 2mg and 4mg of caffeine. Which is much less than a regular cup of coffee.

How long does it take for coffee to kick in?

For most of us, the main reason we drink coffee is because it helps to wake up in the morning and function throughout the day. So, how long does it take for coffee to kick in and give you energy. Studies have shown that, on average, it takes 10 minutes for the caffeine to kick in. However, it takes 45 minutes for us to feel the peak effects from it.

How long does caffeine stay in your system?

So, now that you know how long it takes for coffee to kick in. How long does coffee stay in your system? Again, we turn to the scientific studies that have been conducted. These studies have shown that, for most people, the caffeine level reduces by about 50% every six hours.

This is why many people have trouble falling asleep at night if they have coffee later in the day. While it does depend on how sensitive you are to caffeine, it is recommended that you limit your caffeine intake after 12pm. If you like to have a cup of coffee to help you get through the afternoon slump, then you should switch to decaf coffee.

Side Effects of Caffeine

Caffeine affects your body both positively and negatively. You will experience both good and bad side effects, as well as withdrawal symptoms. This is especially true if you are sensitive to caffeine. These side effects include:

Positive Effects:

  • Mental Clarity & Alertness
  • Improved Focus
  • Increased Energy Levels
  • Increased Reaction Time

Negative Effects:

  • Jitters
  • Dehydration
  • Nausea
  • Increased Heart Rate
  • Sweating
  • Dizziness
  • Upset Stomach
  • Muscle Tremors

Withdrawal Symptoms:

  • Insomnia
  • Headache
  • Tiredness

If you are experiencing any negative side effects, it is important that you consult your physician. You should also cut down on the amount of caffeine you are consuming to help.

Other Popular Products that Contain Caffeine

It is important to note that coffee is not the only product that you may be consuming daily that contains caffeine in it. Another popular drink that contains caffeine is tea. While it contains less, on average, than coffee it is still important to note that it does contain caffeine.

For example, an 8-ounce cup of green tea contains between 25mg and 29mg of caffeine. A cup of black tea contains between 25mg and 48mg of caffeine. Other products that contain caffeine are soft drinks, energy drinks, chocolate, and some medicines.

This is important to note because, while they are less than coffee, they still add to your total daily intake and can cause you problems.

How to Cut Down on Caffeine

Now that you better understand how much caffeine you can safely consume and how much caffeine is in your coffee. Let’s look at some ways you can cut down on the amount of caffeine you consume. We already talked about switching to decaf to help reduce the amount of caffeine.

This allows you to still enjoy coffee without dealing with high caffeine levels. If you drink coffee just for the taste, and not for the effects it gives you then you should consider switching to decaffeinated coffee. Some other options you have to help reduce your caffeine intake is to water down your caffeinated beverages.

This works, not just for coffee, but also for tea and other drinks. You can also drink water in between your cups. This helps you to stay hydrated, fill the urge you have to drink something, and reduce the amount of caffeine you consume each day. All of these options will help you to reduce the caffeine without having to completely give up your coffee.

How to Rid Your Body of Caffeine

While limiting your caffeine intake will help you a lot. There are also some things you can do to help rid your body of some of the caffeine. These work great if you have the coffee jitters and need a solution for it.

The first, and best, option is to drink some water. This will help to flush your system and hydrate your body. While it doesn’t get rid of the caffeine, it helps with some of the negative side effects that you may be feeling.

Another thing you can do is to exercise. By exercising you are speeding up your metabolize. This will help you deal with the coffee jitters and muscle tremors that you are feeling. Even just taking a brisk walk can make a huge difference for you.

While it doesn’t get rid of the caffeine, it will help you to deal with the increased energy you are feeling. Please consult with your doctor before exercising, especially if you have a heart condition.

Eat a healthy diet containing cruciferous vegetables. These vegetables contain an enzyme called CYP1A2 which helps to absorb nutrients and cut down on the side effects of caffeine in your body.

You will notice by all of these options that you can help with the side effects of caffeine by having a healthy, well-balanced lifestyle.

Caffeine & Vitamin C

It is important that you understand the caffeine affects your body’s ability to absorb Vitamin C into the bloodstream. This happens because the caffeine causes you to urinate more often, which may rid your body of any Vitamin C you ingest before your body has a chance to absorb it.

Alternatives to Coffee

Now that you better understand how caffeine affects your body. Let’s look at some alternatives you can do instead of drinking a cup of coffee. These will help you to boost your energy and give you mental clarity in a caffeine-free way.

The first option you have is to take a short walk. The fresh air and sunshine will give you the boost of energy you are looking for. This works great in the afternoon. Instead of reaching for more coffee, try taking a short walk outside and see what happens.

Another thing you can do is drink some cold water. This will not only help to wake you up. It will also keep you hydrated throughout the day.

The last thing you can do to help with your afternoon slump is to take a quick power nap. This will help you to get reenergized, so you can stay alert and focused the rest of the day.

Final Thoughts

Well, there you have it. All the information you need regarding how coffee affects your system. You should now be able to make smart decisions regarding your caffeine intake and some alternatives you can use to live a happy and healthy life.

Remember, coffee is not bad for you. However, you do need to know how much caffeine is safe for you and make sure that you limit yourself to the proper amount.

References

Mayo Clinic: "Caffeine Content for Coffee, Tea, Soda and More"
Food and Drug Administration: "Spilling the Beans: How Much Caffeine Is Too Much?"
European Food Research and Technology: "Chlorogenic Acids, Caffeine Content and Antioxidant Properties of Green Coffee Extracts: Influence of Green Coffee Bean Preparation"
Cleveland Clinic: "The Buzz About Coffee, Chocolate and the Caffeine We Consume"
Science Focus: “How Long Does Caffeine Take to Kick In?”
Cleveland Clinic: "Caffeine: How to Hack It and How to Quit It"

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