Quick Summary
- The worst part of a hangover is when your blood alcohol level hits zero — knowing this can help you act faster to feel better.
- The main reasons you feel so terrible the morning after drinking are dehydration, blood sugar crashes, and stomach irritation.
- Two of the most effective ways to prevent a severe hangover are eating a full meal before drinking and pre-hydrating with electrolytes.
- Most people completely overlook the fact that consuming B vitamins and zinc before and after drinking can reduce the severity of a hangover.
- Although time is the only guaranteed cure, there are several natural strategies that can significantly speed up your recovery.
The quickest way to get rid of a hangover is to start treating it before it even starts.
It’s common for people to grab some aspirin and a greasy breakfast the morning after a night of drinking, but at that point, it’s too late. The best time to prevent a hangover is actually before and during the consumption of alcohol. Knowing what causes a hangover can change the way you approach it. Whether you want to avoid the discomfort completely or recover quicker when it happens, there are natural methods that are proven to work — and a few common misconceptions that absolutely don’t.
Hangovers are Worst When Blood Alcohol Hits Zero
Did you know that you usually feel your worst not when you’re drinking, but after your blood alcohol concentration (BAC) hits zero? The National Institute on Alcohol Abuse and Alcoholism (NIAAA) says hangover symptoms are at their worst when alcohol has completely left your system. That’s why you can go to bed feeling great and wake up feeling like a train wreck.
Understanding Your Hangover
Hangovers are not a simple condition. There are several things that go wrong in your body when you have a hangover. Alcohol is a diuretic, a stomach irritant, a blood sugar disruptor, and a sleep wrecker all rolled into one. The causes of a hangover are as varied as the symptoms, and if you want to effectively tackle a hangover, you need to understand each one.
Dehydration Leads to Brain Shrinkage and Causes Headaches
Alcohol inhibits a hormone known as vasopressin, which usually instructs your kidneys to conserve water. In its absence, your kidneys expel much more fluid than they should. This is why you find yourself running to the restroom so often when you’re drinking. This loss of fluid draws water from tissues all over your body — including those around your brain — which is what leads to that unmistakable throbbing headache. For more on how to manage pain effectively, check out our guide on CBD pain management solutions.
Low Blood Sugar Levels Result in Tiredness and Confusion
When you drink alcohol, it affects your liver’s capability to distribute glucose to your blood. Consequently, you have low blood sugar, and your brain does not have enough energy to function properly. This is why you feel tired, find it hard to focus, feel shaky, and have a hard time thinking. Many people also do not eat when they are drinking, which worsens the low blood sugar level by the next morning.
Alcohol Directly Impacts Your Stomach Lining
Alcohol is a direct irritant to your stomach lining, increasing acid production. This is what causes the nausea, vomiting, and stomach pain that often come with a severe hangover. When this stomach irritation is combined with dehydration and low blood sugar, it creates a cocktail of discomfort that makes it difficult to even keep food or water down — which is exactly what your body needs to recover.
What You Can Do Before You Start Drinking
Prevention is the best medicine when it comes to natural remedies. A few quick steps before you take your first drink can mean the difference between a terrible morning and waking up feeling refreshed.
1. Load up on Protein and Healthy Fats
Food can significantly slow down the absorption of alcohol into your bloodstream. Having a meal loaded with protein and healthy fats — such as salmon, eggs, avocado, or a hearty chicken dish — will create a buffer that prevents alcohol from entering your system too quickly and too harshly. Eating a full meal before drinking is one of the most effective natural hangover prevention methods out there, and it doesn’t cost a penny extra.
2. Hydrate Before You Start Drinking
Starting your night dehydrated will only make your hangover worse. Make sure to drink at least two full glasses of water before you start drinking alcohol. If you want to go the extra mile, add an electrolyte drink like Liquid I.V. or Nuun tablets to your pre-drinking routine. Electrolytes help your body hold onto the water you drink, instead of getting rid of it — which is exactly what alcohol is about to start doing to your system. For more health tips, explore our guide on women’s skincare solutions and tips.
3. Load up on B Vitamins and Zinc Before You Start Drinking
Studies have shown that people who get more zinc and B vitamins in their diet tend to have less severe hangovers. Alcohol uses up these nutrients quickly as your body metabolizes it. Taking a B-complex vitamin — especially one with B1 (thiamine), B6, and B12 — and a zinc supplement before you start drinking gives your body a supply to use. This is one of the least known and most effective natural ways to prevent a hangover.
Reducing Hangover Symptoms While You’re Still Out
What you do while you’re out drinking can be just as important as what you do before you start and after you stop. Two particular habits can significantly lessen the severity of your hangover.
Drink Water Between Each Alcoholic Beverage
One of the easiest ways to prevent a hangover is to drink a full glass of water after every alcoholic drink. This practice not only reduces the severity of a hangover, but also slows down the rate at which you consume alcohol, prevents severe dehydration, and gives your liver a little extra time to metabolize each drink. Also, try to stick to one type of alcohol for the entire night. Many people find that mixing beer with hard liquor makes their hangovers worse. For more health tips, check out these insights on sleep quality.
Steer Clear of Alcohol and Caffeine Mixes
Caffeine can hide the sleep-inducing effects of alcohol, leading you to consume more than you intended. It can also contribute to dehydration. Stay away from mixes of energy drinks and alcohol — they’re a surefire way to a rough morning after.
7 Quick Hangover Cures for the Morning After
Despite your best efforts to avoid a hangover, sometimes it still happens. When it does, these seven natural cures can help your body recover.
1. Drink Water or Pedialyte to Rehydrate
As soon as you wake up with a hangover, start drinking water. Not coffee, not juice — water first. You’ve been losing fluids all night, and that dehydration is causing most of your symptoms right now.
Many people swear by Pedialyte as a hangover cure and there’s a reason for that. It was originally created for sick kids, but it has a perfect balance of sodium, potassium, and glucose that makes your body absorb and hold onto fluids way better than just drinking water. If you’re feeling nauseous, take small sips — even a little bit is better than nothing.
2. Consume Simple Foods Like Toast, Crackers, or Bouillon Soup
Toast and crackers are go-to foods for a reason — they’re easy on an upset stomach and provide the carbs your brain needs to replenish blood sugar levels. The objective here isn’t a hearty meal. It’s about getting something in your stomach without causing further sickness.
A bowl of bouillon soup can be a lifesaver after a night of heavy drinking. Not only does it help rehydrate your body, but the sodium and potassium in the soup can help your body retain the fluids you’re trying to replace. Even if you can only manage a few sips, it’s better than nothing.
3. Drink Coconut Water or Gatorade to Replace Electrolytes
Coconut water is a great source of natural potassium and magnesium, two electrolytes that get used up when you drink alcohol. It doesn’t have the artificial coloring and high sugar content that some sports drinks do. Gatorade Endurance Formula is also a good choice because it has more sodium than regular Gatorade, which is what your body needs when it’s dehydrated. Both of these are much better than just drinking water if you want to get your electrolyte balance back to normal quickly.
4. Be Mindful of Painkillers When Dealing with Hangover Headaches
Over-the-counter drugs like ibuprofen (Advil, for instance) can help with hangover headaches and body aches. Some people even find that taking it before they sleep after drinking helps them sleep more soundly. However, stay away from acetaminophen (Tylenol) if there’s still alcohol in your system — mixing acetaminophen with alcohol can seriously damage your liver. Stick with ibuprofen or aspirin instead, and always take them with food to protect your already-irritated stomach lining.
5. Sip on Coffee or Tea for a Mild Energy Kick
Caffeine can ease hangover headaches by narrowing blood vessels, which is why it works so effectively for some. A small amount of coffee or green tea can help regain mental sharpness when you need to be productive. The operative word is small — too much caffeine will exacerbate dehydration and intensify anxiety or tremors. Drink one cup in addition to a large glass of water, not as a substitute.
6. Use B Vitamins and Zinc to Speed Up Recovery
When your body is processing alcohol, it uses up B vitamins more quickly than usual. Taking more of these vitamins the next day can help you feel better faster. B vitamins are important for energy metabolism, nervous system function, and getting rid of that tired, foggy feeling that comes with a hangover.
Studies have repeatedly found a connection between the levels of zinc and B vitamins and the severity of a hangover. Those who have a higher intake of these nutrients before and while they drink reported having much milder symptoms. This isn’t by chance — these nutrients play a direct role in the pathways your body uses to metabolize alcohol.
The B vitamins that help the most with hangover recovery are:
Here are some vitamins and minerals that can help you recover:
- Thiamine (B1) — This vitamin helps your body produce energy and recover your nervous system.
- Pyridoxine (B6) — This vitamin can reduce nausea and help your neurotransmitters work properly.
- Cobalamin (B12) — This vitamin can help you fight fatigue and produce more red blood cells.
- Folate (B9) — This vitamin can help your cells repair themselves and recover.
- Zinc — This mineral is directly involved in the function of the enzyme that metabolizes alcohol.
You can get all of these vitamins and minerals in a single capsule if you take a high-quality B-complex supplement like Nature Made B-Complex or Thorne Basic B. Take it with food and water first thing in the morning for the fastest effect.
7. Get Some Rest — Time Is The Best Medicine
While these remedies can help alleviate hangover symptoms, time is the only surefire way to cure a hangover. Alcohol messes with your sleep patterns, inhibiting REM sleep and making you feel unrested even after a full night’s sleep. If you can, go back to sleep or rest quietly in a dark room to give your body the time it needs to recover. Most hangovers go away within 24 hours — all you need to do is help your body do what it does naturally while you wait it out. For more on how sleep quality affects your health, check out this article.
What Doesn’t Help: Debunking Popular Hangover Myths
The web is teeming with hangover “cures” that seem plausible but lack any scientific backing. Some are just harmless time wasters. Others can actually exacerbate the situation. Understanding which common remedies are myths allows you to bypass the rubbish and concentrate on what really works, such as focusing on the benefits of CBD for pain management.
Many hangover myths continue to exist simply because people try them when their hangover is already naturally subsiding, and then they attribute their recovery to the remedy. Hangovers will clear up on their own within 24 hours no matter what you do, which makes it easy to mistakenly give credit to the last thing you tried.
More Booze Is Not the Answer to Your Hangover
One of the most common and harmful misconceptions is that having another drink — often referred to as “hair of the dog” — will help cure a hangover. While it might temporarily ease symptoms by increasing your BAC, it only postpones the hangover, it doesn’t cure it. Even more concerning, studies have shown that people who drink to alleviate hangover symptoms are at a much higher risk of becoming alcohol-dependent over time. It’s a cycle that’s best to steer clear of.
The Science Behind Natural Remedies Isn’t Concrete
Let’s be real: there’s not a lot of scientific evidence to back up most natural hangover cures. Sure, staying hydrated, taking B vitamins and zinc, eating bland food, and getting plenty of rest can all help you feel better — but none of these things have been proven to completely get rid of a hangover in a controlled study. They help by supporting your body’s natural functions, not by overriding them. For more on how natural methods can support your body, check out our article on boosting testosterone levels naturally.
There are many “hangover cures” on the market, including pills, patches, and powders, but none have been approved by the FDA. These products don’t have to prove their effectiveness before they are sold to consumers. Some of these products contain helpful ingredients like B vitamins and electrolytes. However, the claims made on the packaging and in the marketing often exceed what is supported by scientific evidence.
Some often promoted remedies that have limited proof include:
- Raw eggs — despite common belief, there is no scientific proof that they help with hangovers
- Greasy food the morning after — only helps before drinking, not after alcohol has already been absorbed
- Activated charcoal — can absorb some toxins but doesn’t effectively bind to alcohol in the digestive tract
- Pickle juice — has sodium and some electrolytes but there’s no reliable evidence it helps recovery
- Sweating it out — working out while dehydrated can make symptoms worse and puts strain on a body that’s already stressed
When Hangovers Become a Bigger Issue
Occasional hangovers are normal but not pleasant. However, if you’re having severe hangovers often, or find yourself drinking to relieve hangover symptoms, that’s a sign you should pay attention to. Research has shown that people with a family history of alcoholism tend to have worse hangovers — and are also more likely to drink to relieve them. This pattern is one of the earliest warning signs of a developing addiction.
As you age, hangovers tend to become more severe. This is due to a variety of factors: your liver processes alcohol more slowly, your body retains less water, and your sleep quality worsens. All of these factors can contribute to more intense hangover symptoms. If you find that your hangovers are consistently getting worse, or if they last longer than 24 hours, it might be time to reconsider your drinking habits. If you experience symptoms such as confusion, seizures, or chest pain after drinking, these are medical emergencies that are much more serious than a typical hangover, and you should seek medical attention immediately.
Commonly Asked Questions
Here are straightforward answers to the most frequent questions people have about natural hangover cures and recovery.
What’s the Duration of a Hangover?
Hangovers usually last from 8 to 24 hours, and symptoms are at their worst when your blood alcohol concentration hits zero. By the next evening, most people feel a lot better. The length of a hangover can be influenced by factors such as how much you drank, your body weight, whether you ate, and your age. There’s no quick way to end a hangover — only methods to lessen the discomfort while your body does its thing.
Can I Avoid a Hangover by Drinking Water Before Bed?
While drinking water before bed can help, it won’t completely eliminate a hangover. It can, however, lessen the impact of symptoms related to dehydration, such as headaches and dry mouth. To get the most out of this, drink two to three full glasses of water before going to sleep, and think about using an oral rehydration solution like DripDrop ORS or Liquid I.V. to retain as much fluid as possible overnight. The more dehydrated you are when you go to bed, the worse you’ll feel when you wake up.
Can I Take Ibuprofen for a Hangover Headache?
Ibuprofen can usually be taken safely for hangover headaches, but only if you have eaten something. It’s a better option than acetaminophen (Tylenol), which can cause serious liver damage if alcohol is still being metabolized by your liver. Aspirin is also an option but can further irritate an already-sensitive stomach. Always take any pain reliever with food and water, never on an empty stomach after drinking.
Can Pedialyte and Other Electrolyte Drinks Really Cure Hangovers?
Indeed — electrolyte drinks are among the most truly potent natural hangover cures out there. Pedialyte’s precise blend of sodium, potassium, and glucose is scientifically concocted for quick fluid absorption, making it more potent than regular water for rehydration. It was created for medical rehydration and tackles the same dehydration processes that alcohol sets off.
Another option is to drink coconut water, Gatorade Endurance Formula, or DripDrop ORS. The most important ingredients to look for are sodium and potassium. These are the electrolytes that alcohol’s diuretic effect depletes the most. Avoid anything with a lot of added sugar, as unstable blood sugar is already a part of the hangover problem.
Can You Build Up a Tolerance to Hangovers?
Studies Suggest the Contrary
Many people believe that if you drink regularly, you’ll become immune to hangovers in the same way that you become immune to the effects of alcohol. The truth is, the more you drink and the older you get, the worse your hangovers will be, not the other way around. Your liver isn’t as efficient, your body composition changes, and the cumulative effects of poor sleep add up over time. What used to be a mild hangover at 25 can turn into a two-day nightmare at 40.
It’s also important to note that being tolerant to the effects of alcohol and being tolerant to hangover symptoms are two different things. Heavy drinkers may not feel as intoxicated after consuming the same amount of alcohol, but their bodies are still dealing with the same amount of toxins — which means the internal damage, dehydration, and blood sugar disruption are all happening at the same rate, if not worse.
It’s important to remember that your genetic makeup also has a significant impact. Studies have found that individuals with a family history of alcohol addiction tend to have more severe hangovers. This is rather unfortunate, given that these individuals are more likely to consume alcohol to alleviate their symptoms. If you find that your hangovers are becoming more severe despite the fact that you’re not drinking any more than you used to, it’s probably due to a combination of age and genetics.
The best way to prevent hangovers over time isn’t to drink more, it’s to develop healthier habits. Regular hydration before drinking, eating before you start drinking, limiting the amount of alcohol you consume, and replenishing your body with B vitamins and zinc can help your body recover more effectively every time.
