Caffeine is a substance extracted from coffee beans. When ingested, usually through coffee, it increases alertness by blocking receptors in the brain that receive the signals that tell you it’s time to go to sleep.

As much as caffeine has positive effects in your system, it also has its negatives depending on how much you consume it. The higher the intake, the more tolerance you build to it, which can lead to what you know as “coffee jitters”.

Here are a few steps you can take to reduce the effects of drinking too much coffee:

1. Drink lots of water
After five hundred milligrams, your body will start to signal that you are dehydrated. Your urine will start to look dark yellow or even orange, which is a sign that you need to drink more water.

Caffeine doesn’t trigger dehydration unless you drank 500 milligrams. As long as you stick to one or two cups of coffee a day, you should be able to steer clear of heart palpitations and jumpiness.

2. Do mild exercises
A little bit of stretching might help here and there, as well as a walk down a hallway or a flight of stairs. Doing mild physical activity will help your system calm down, and will allow your heart to return to its normal rate.

3. Eat a banana or two
… or other foods that are rich in potassium and magnesium, including dark leafy greens such as bok choi.

If the symptoms of drinking too much coffee, such as elevated heart rate, migraine, and nervousness, are relatively mild, you can easily wait them out by avoiding coffee and other caffeinated beverages.

4. Take a few deep breaths
Once you start experiencing the effects of too much caffeine, the first and most immediate method of calming down is to breathe deeply. The increased intake of oxygen in the lungs will counteract the antioxidant effects of caffeine and help your system return to normal.

It also helps you to calm down psychologically. While it may not have any immediate effects, taking in more oxygen will allow your brain to return to a more normal rate as it is using up a lot of nutrients in the body.

5. Get some shut-eye
The best way to deal with the symptoms of drinking too much caffeine is to simply get enough sleep and limit your coffee consumption.

The most common reasons for drinking more than three cups of coffee include not getting enough sleep the night before, which in turn leads to an increase in the signals in the brain telling you to sleep.

While blocking them with increasing amounts of caffeine will give you a temporary boost of alertness and energy, your system will eventually crash once the effects wear off.