9 Expert Tips for Recovering From a Hangover (2024)

Hangovers are no fun, but fortunately, several do-it-yourself methods can ease the discomfort.

If you’ve ever had too much to drink, you know some of the morning-after consequences can be less than pleasant: queasiness, tiredness, a splitting headache, dry mouth, stomach upset, and a fuzzy memory, to name just a few.

“There are three big complications to a hangover: inflammation, because it binds to different chemical enzymes in the body and changes the way they act;dehydration, because it causes you to urinate a lot; and sleep deprivation, because it interrupts your sleep architecture so you’re not really getting a good night’s rest,” explainsDeep Bhatt, MD, an internist at Weill Cornell Medicine in New York City.

The good news is you can take certain steps to prevent those symptoms if you’re planning to drink.

First, to prevent a hangover, keep in mind that drinking in moderation is half the battle. For women, that means one drink a day, and for men, it's two drinks a day, per the U.S. Department of Health and Human Services. One drink equals 1.5 ounces (oz) of liquor or spirits, 12 oz of regular beer, or 5 oz of wine. Drink in moderation to limit hangover symptoms, as well as all the other negative health effects of booze. Those include both short- and long-term damage, as the Centers for Disease Control and Prevention (CDC) notes. (Whether any amount of booze at all is safe for your health is debatable.)

When you're drinking alcohol, be aware that it can interact with certain medications and cause side effects like dizziness, drowsiness, impaired concentration, and an increased chance of overdose, according to theNational Institute of Alcohol Abuse and Alcoholism (NIAAA). These medications include antidepressants, stimulants, and certain medications that treat anxiety. Allergy medications may negatively interact with alcohol as well. Check with your doctor to make sure what you're taking doesn’t have a harmful interaction with alcohol, the NIAAA advises.

And understand that what you eat before you start drinking matters. You’ll want to make sure you have a full stomach before you drink, because asMayo Clinic notes, alcohol is absorbed faster on an empty stomach. Scientists are finding some interesting foods that may help too, like asparagus. Research has found that extracts of asparagus leaves and shoots contain amino acids and minerals that may help liver cells better metabolize alcohol and reduce inflammation. Those components may also provide liver-protective effects, which could help your body recover faster, the research suggests — but no studies have yet been done in humans.

In addition, make sure you're well hydrated before you indulge, as alcohol causes you to urinate more than normal and depletes your body of fluids, perCleveland Clinic.

What should you do if a hangover does strike? So far, science has not come up with a single magic natural cure that will solve the misery of having had one too many co*cktails. But experts have pinpointed several practical remediesthat may shorten the symptoms. Here, discover a few hangover hacks.

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Drink Lots of Water to Replenish Lost Fluids

One of the easiest home remedies for a hangover? Drink water. “Alcohol itself is a diuretic, meaning that it causes you to urinate more,” says Shilpi Agarwal, MD, a family medicine physician in Washington, DC. “It does this by suppressing certain hormones that help the body hold on to fluid, and therefore you are losing fluids by urinating.” The Cleveland Clinic notes you can lose up to a quart of urine in the hours after you've had four alcoholic drinks.

While it won't completely prevent the aftereffects, hydrating with wateror other fluids — even if you can only get down a few sips at a time — will help. “Drinking water helps restore necessary fluids and can help the bloodstream and circulatory system carry nutrients and oxygen to the tissues and remove the wastes from a night of excessive consumption,” says Pete McCall, an American Council on Exercise–certified personal trainer and exercise physiologist in Carlsbad, California.

Some articles purport that fermented drinks like kombucha can be an antidote for hangovers, but the concept is just theoretical. Kombucha is rich in minerals, antioxidants, and good-for-you-gut bacteria, according to Colorado State University, and research shows that it might be energizing and aid a depressed immune system. If you drink to excess, a review of research found that your immune system may already be weaker than normal.

What not to drink? More booze. Scientists have debunked one of the most popular hangover cures — the "hair of the dog," or a hefty swig of alcohol the next morning. “Hair of the dog will make you feel better temporarily because you feel that euphoria,” Dr. Bhatt says. “You’ll basically forget you’re hungover, but that’s going to lead to a cumulative effect where you’ll actually feel worse in the long run.”

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Guzzle Sports Drinks to Hasten Rehydration

Want to gain an edge over plain old water to treat your hangover? Consider reaching for Gatorade, Pedialyte, Powerade, or a similar nonfizzysports drink. This recommendation comes courtesy of Kelly Kennedy, RDN, the staff nutritionist at Everyday Health.

These sports drinks contain minerals called electrolytes — such assodium,potassium,magnesium, andcalcium— and are designed to help you replenish lost nutrients and quickly rehydrate, according to Harvard T.H. Chan School of Public Health. "Sports drinks will elevate blood glucose and can elevate sodium levels, which help muscle cells uptake and use water, leading to quicker rehydration," explains McCall. Some research backs this up, showing that drinking electrolytes after long periods of dehydration can significantly restore important minerals, like sodium, potassium, and calcium.

No sports drink in sight? Fall back on plain water and foods that are naturally packed with electrolytes, such as pretzels, which have488 milligrams (mg) of sodium per oz, or a medium banana (422 mg of potassium), cooked spinach (157 mg of magnesium per cup), andalmonds(385 mg of calcium per cup), according to the U.S. Department of Agriculture (USDA). You can also reach for water-rich foods. “They can definitely replenish fluids and decrease the dehydration that contributes to a hangover,” says Kennedy, who recommends watermelon and cucumbers, which both have a high water content. “A sprinkle of salt on either can replenish electrolytes if someone has vomited,” Kennedy adds.

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Restore Energy With Vitamin B and Protect Immunity With Vitamin C

Some hangover symptoms result from nutrient deficiencies, and vitamin B12 is particularly affected by alcohol use, according to a study.

B vitamins are responsible for energy, brain function, and keeping the immune system and nervous system acting properly, according to the Academy of Nutrition and Dietetics. Depletion of B vitamins has been associated with fatigue and low energy levels, though other factors may also or alternatively be in play. If you can’t get your mind off breakfast sandwiches, Maggie Michalczyk, RDN, a food blogger based in Chicago, suggests eating eggs — a great source of the energy-producing B vitamins that alcohol flushes out — with lean protein like turkey bacon and a whole-grain English muffin.

Another vitamin to potentially add to your hangover self-care routine is vitamin C. Research shows a connection between alcohol use and a weakened immune system, impairing the body's ability to defend itself. To help prevent colds, viruses, and potential alcohol-related illness, load up on vitamin C with fruits and vegetables like broccoli, which is an excellent source,according to theUSDA. Also reach for oranges, red bell peppers, kiwis, and strawberries, which are rich in vitamin C, notes the National Institutes of Health.

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Boost Your Blood Sugar With Carbohydrates

Alcohol can interfere with your blood sugar levels, according to Johns Hopkins Medicine, which may contribute to the fatigue, irritability, and weakness that are often consequences of intoxication. It also may explain why breakfasting on toast and honey has long been touted as a natural hangover cure. "Excessive alcohol consumption can negatively affect the metabolism of glucose, so having a snack like this that is high in carbs and sugars (the fructose in the honey) can elevate blood sugar and provide some immediate energy," says McCall.

Contrary to popular belief, greasy foods will not help you combat a hangover. That grease is not going to absorb the alcohol — which has already made its way through your liver. “It might sound good at the moment, but it won’t actually make your body feel better,” Michalczyk adds.

Insead, Michalczyk suggests a bowl of chicken noodle soup. “Chicken noodle soup is hydrating and salty, which will help satisfy that craving. Plus, you'll get some protein to help keep you satisfied, and the vitamins and minerals from celery and carrots will replenish those lost through drinking as well,” says Michalczyk. Not to mention, the noodles provide those aforementioned carbs for energy.

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Have Chamomile to Reduce ‘Hangxiety’

For some people, hangover-induced anxiety can be as taxing emotionally as some of the physical symptoms of a hangover.

If this doesn’t sound familiar, it may be because hangxiety affects us all differently. In one study, researchers discovered that shy people had greater anxiety levels the day after drinking alcohol.

Although high-quality studies on the use of chamomile for hangover recovery are lacking, Michalczyk says some people report that chamomile calms overwhelming feelings brought on by drinking. After all, alcohol can leave you feeling rotten, mental healthwise, because of dehydration, low blood sugar, and out-of-whack hormone production, as the charity Alcohol Change UK notes. Research supports using this flowering plant to soothe those jitters, although study participants were given chamomile extract rather than tea.

As a bonus, chamomile may aid sleep and relieve an upset stomach, according to theNational Center for Complementary and Integrative Health.

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Calm Your Immune System With an Anti-Inflammatory Medication

In pain after a night of drinking? That's probably your immune system at work. Research suggests that a bout with the bottle produces a clear immunological response, triggering the release of cytokines, which are proteins intended to help your body recover but that also contribute to post-drinking symptoms. Consider taking an over-the-counter nonsteroidal anti-inflammatory pain reliever (NSAID), such asibuprofen(Motrin, Advil),naproxen sodium(Aleve), oraspirinfor temporary help with a headache and that overall achy feeling, according to Harvard Health Publishing. NSAIDs may irritate the stomach, so skip them if you have a stomachache. You should also avoid NSAIDs if your doctor has advised you to do so.

Steer clear of acetaminophen(Tylenol), however, says Bhatt. Like alcohol, it’s metabolized in the liver and, in rare instances, could have toxic effects if you take a high dose and there is enough alcohol lingering in your system.

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Try Ginger to Ease Nausea

Not sure how to cure hangover nausea? Many doctors and nutritionists alike agree that ginger is one of the best natural remedies for soothing an upset stomach, which is often a common symptom of a hangover.

“Ginger can aid digestion and in this way can ease stomach upset,” says Kennedy, who credits alcohol irritating the lining of the stomach as one of the reasons for hangover-related nausea.

The chemical compounds in ginger are believed to help ease stomach pain and aid digestion. A meta-analysisfound that ginger reduced vomitingby 60 percent and fatigue by 80 percent in people with cancer who were receiving chemotherapy treatment. Another review found that ginger had potential antioxidant and liver-protective effects.

You can enjoy this superfood in many ways. For soothing an upset stomach, try brewing ginger tea or simply eating fresh ginger, suggests the Cleveland Clinic.

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Sweat Away Your Hangover Symptoms (if You’re Up for It)

Of all the possible and popular hangover home remedies, experts say that exerciseis one of the best because it ramps up oxygen flow to the brain and increases mood-boosting hormones thatsupport energy levels. It also “increases the clearance of toxins from the body,” notes Bhatt.

If you can muster the strength to work out, McCall has this advice: "Exercising during a hangover should be limited to low- to moderate-intensity exercise, since the hangover will negatively impact cognitive ability, motor control, and coordination." Bhatt also recommends low to moderate activity for young, healthy people (and if you’re unhealthy or not feeling well enough, skip it and rest). A review of studies on the effects of a hangover on the brainvalidated McCall's caution regarding a hungover person’s potentially impaired attention, decision-making, and muscle coordination. So pass on a high-intensity workout and go for a walk instead.

And, even more than usual, it's essential to drink water before, during, and after your post-bacchanal sweat session, since the body is already dehydrated from overindulgence in alcohol.

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Go Back to Bed to Restore Circadian Rhythm

One of the most restorative hangover remedies you can try is simply to get more sleep. It’s believed that many hangover symptoms are due to poor sleep after drinking alcohol, the Mayo Clinic notes. “Alcohol initially can make you feel sleepy; however, it affects sleep because those who consume a lot of alcohol do not get into a deep sleep that is restorative,” says Dr. Agarwal.

TheSleep Foundationfurther explainsthat alcohol disrupts your circadian rhythm and prevents some of our crucial REM sleep; it’s unlikely that you’ll fall into a deep, restful sleep after drinking in excess. Poor sleep, according to Johns Hopkins Medicine, is linked to irritability and depression, and alcohol, which is a depressant, can exacerbate these effects, notes the American Addiction Centers.

The best way to feel better sooner? Hydrate; eat a meal rich in complex carbohydrates, vegetables, and protein; and sleep as much as possible, says Agarwal. Just know that if you’re often drinking heavily and then sleeping in, this may amount to a problem, Cleveland Clinic notes, as you may start disrupting your day and night sleeping patterns. Bottom line? Try to avoid drinking to excess.

Additional reporting by Wyatt Myers and Brianna Majsiak.