Woke up feeling like a train hit you? That’s the price of last night’s fun! The pounding headache, queasy stomach, and overall feeling of regret—yeah, that’s a hangover for you.
But why do hangovers happen? It’s not just about drinking too much alcohol. Alcohol dehydrates you, messes with your blood sugar, disrupts your sleep, and triggers inflammation. The severity of a hangover can result in a next-day disaster that leaves you feeling drained, dizzy, and desperate for a cure.
The good news? You don’t have to suffer through it. In this blog, we’ll break down seven science-backed ways to recover from a hangover and get back to feeling like yourself—fast. Let’s dive in!
Why Do Hangovers Happen?
hangover
Ever wondered why a night of fun turns into a morning of misery? Hangovers aren’t just random punishment—they happen because alcohol throws your body off balance in multiple ways.
1. Dehydration: The Main Culprit
Alcohol is a diuretic, which means it makes you pee more than usual. This leads to dehydration and contributes to the effects of alcohol, which causes headaches, dizziness, and that awful dry-mouth feeling. If you’re also sweating or vomiting, dehydration gets even worse, making the hangover hit harder. Additionally, severe symptoms, such as elevated blood pressure or low body temperature, may indicate alcohol poisoning, requiring immediate medical attention.
Cocktails are the perfect way to liven up your get-togethers without the post indulgence guilt. If you’re looking to mix things up, check out our best recipes here!
2. Blood Sugar Crashes: Why You Feel Weak and Shaky
Alcohol consumption messes with your body’s ability to regulate blood sugar, which can be particularly severe in individuals with alcohol use disorder. A lot of people experience low blood sugar, which can leave you feeling fatigued, weak, irritable, and even lightheaded. Plus, if you skipped food while drinking, your body has even less fuel to recover.
3. Inflammation: The Hidden Hangover Trigger
Your body treats alcohol like a toxin, triggering an inflammatory response. This inflammation can make you feel sore, sluggish, and mentally foggy. It’s like your immune system is reacting to an illness—except the only virus here is last night’s bad decisions.
4. Alcohol Ruins Your Sleep, Even If You Passed Out
Think you slept well because you knocked out fast? Think again. Alcohol disrupts REM sleep, the deep stage of sleep your brain needs to recover. That’s why you wake up feeling exhausted even after a full night in bed.
7 Hangover Remedies That Actually Work
Hangovers are brutal, but the good news is—there are real ways to speed up your recovery (no, drinking more isn’t one of them). Meanwhile, if you are looking for better options to pair your food, read our blog here!
Here’s how to bounce back and feel human again.
1. Replenish Your Body with Hydrating Drinks
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Alcohol leaves you dehydrated, which is why your head is pounding and your mouth feels dry. Rehydration is key to flushing out toxins and getting your energy back.
Water should be your first choice, but electrolyte drinks like sports drinks or Pedialyte help restore lost minerals. Coconut water is also a great option since it’s packed with potassium. Avoid sugary sodas and more diuretics like straight black tea.
2. Eat the Right Foods to Refuel Your System
right foods
Drinking drops your blood sugar and drains your energy, making you feel weak and shaky. The right foods can help restore balance.
Toast with honey gives a quick energy boost without upsetting your stomach. Eggs contain cysteine, which helps break down toxic alcohol byproducts. Bananas and avocados replenish potassium, while broth-based soups provide sodium to help retain fluids. Avoid greasy, heavy foods—they won’t “soak up” alcohol and can make nausea worse.
3. Choose Your Alcohol Wisely (Hint: Clear is Better Than Dark)
Not all alcoholic drinks affect your body the same way. Darker liquors like whiskey, bourbon, red wine, and tequila contain higher levels of congeners—chemical byproducts of fermentation—that make hangovers worse. These compounds contribute to inflammation and intensify symptoms like headaches and nausea.
If you want to minimize next-day misery, opt for clear spirits like vodka, gin, or white wine. These have fewer congeners and are generally easier for your body to process. Mixing alcohol with sugary or carbonated beverages can also worsen hangovers, so choosing simple mixers like soda water or fresh juice can help reduce the impact.
Check out a few non-alcoholic alternatives here!
4. Take a Painkiller—But Pick the Right One
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Your head is pounding, and you just want relief—but be careful what you take. An NSAID pain reliever like ibuprofen (Advil, Motrin) and aspirin help with headaches and inflammation but can irritate the stomach. Acetaminophen (Tylenol) should be avoided since mixing it with alcohol can be toxic to the liver and pose significant health risks. If your stomach is already upset, rehydrate before taking any medication.
5. Caffeine: Friend or Foe?
caffiene
You’re groggy, so naturally, you reach for coffee – but will it help or make things worse? If you need a quick boost, a small cup of coffee or tea can help with brain fog. But if your stomach is sensitive or you’re already dehydrated, caffeine can make things worse. It’s best to eat something light and hydrate before having coffee.
Instead, start with something light and hydrating. Coconut water, electrolyte drinks, or even just plain water with a pinch of salt can help replenish lost fluids and minerals. Herbal teas like ginger or peppermint can also soothe nausea while providing gentle hydration. Once your body is rehydrated and you’ve had a small, easy-to-digest meal (like toast or fruit), a small cup of coffee or tea is less likely to make things worse.
6. The Role of Vitamins & Minerals in Hangover Remedies
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Alcohol depletes essential nutrients—especially B vitamins and zinc—which can make you feel even worse after excessive drinking and lead to severe hangovers. Eating eggs, leafy greens, whole grains, nuts, and seeds can help replenish them. If you’re often hungover, taking a multivitamin before drinking might also help.
7. Skip the ‘Hair of the Dog’ Trick—Here’s Why
alcohol buzz
Drinking more alcohol to cure a hangover is a myth. It might temporarily make you feel better, but it actually makes the problem worse by keeping alcohol in your system longer. Instead, focus on hydration, nutritious foods, and green tea to recover faster.
Final Thoughts
No one enjoys a hangover, but the good news is there are ways to bounce back faster—or better yet, avoid them altogether.
To recover quickly, hydrate, eat the right foods, and be mindful of what painkillers you take. And if you want to avoid hangovers in the future, drink slowly, stay hydrated, and always eat beforehand.
Know someone who could use these tips? Share this with that one friend who always needs a hangover recovery plan!
Frequently Asked Questions
1. What is the fastest way to get rid of a hangover?
There’s no instant cure, but hydrating, eating a nutrient-rich meal, and resting can help speed up recovery. Drinking electrolyte-rich fluids and avoiding caffeine (if you’re dehydrated) can also make a big difference. Painkillers like ibuprofen may help, but avoid acetaminophen if alcohol is still in your system.
2. Does drinking water before bed prevent hangovers?
Drinking water before bed can help, but it won’t completely prevent a hangover. Since alcohol dehydrates you, hydrating throughout the night and the next morning is more effective. Pairing water with food before drinking also slows the absorption of alcohol and helps you consume less alcohol, ultimately reducing hangover severity.
3. Why do some people get worse hangovers than others?
Genetics, hydration levels, and the amount of alcohol consumed as well as alcohol choice all play a role. Some people metabolise alcohol more efficiently, while others are more sensitive to congeners (found in darker drinks). Additionally, if you have a family history of alcohol use disorder, drinking habits, body size, and tolerance levels also influence how severe a hangover feels.
4. Is it true that clear liquors cause fewer hangovers?
Yes, in most cases. Clear liquors like vodka and gin have fewer congeners than darker alcoholic beverages like whiskey and red wine. Congeners contribute to hangover symptoms, so sticking to clear alcohol and avoiding sugary mixers can reduce the risk of a severe hangover.
5. Does “hair of the dog” actually help with a hangover?
Drinking more alcohol may temporarily ease symptoms, but it’s not a real fix. It only delays withdrawal and dehydration, along with potential electrolyte imbalances, making the hangover worse later. Instead, focus on rehydration, proper nutrition, and getting plenty of rest to help your body recover naturally.
