How To Reduce Hangover?
Woke up with a hangover? Discover effective ways to ease headaches, nausea, and fatigue. Learn hydration tips, nutrition fixes, and simple remedies to recover faster.
Written by Dr.Sonia Bhatt
Last updated on 3rd Jul, 2025
Introduction
We’ve all been there—enjoying a night out with friends, sipping on cocktails, and celebrating. But then, the next morning arrives, and so does the dreaded hangover. That pounding headache, dry mouth, and a general feeling of "never again." While we might not be able to prevent every hangover, there are definitely ways to reduce their severity or avoid them altogether. In this article, we’ll walk you through practical tips to help you reduce hangovers, recover faster, and perhaps even prevent them from happening in the first place. From hydration and nutrition strategies to natural remedies and lifestyle adjustments, we’ve got you covered.
1. Hydrate
The most common cause of hangovers is dehydration. When you drink alcohol, it has a diuretic effect, meaning it increases urine production and causes your body to lose fluids more quickly. This leads to dehydration, which can make you feel dizzy, fatigued, and sluggish the morning after.
Tips for preventing and managing dehydration:
Drink Water Before and During Drinking: The simplest way to fight dehydration is to drink water before, during, and after your drinking session. A good rule of thumb is to alternate between alcoholic beverages and water to stay hydrated.
Hydration is Key in the Morning: When you wake up feeling like you’ve been hit by a freight train, the first thing you should do is hydrate. Drink a large glass of water with electrolytes to help restore the balance of fluids in your body. Coconut water, sports drinks, or even an electrolyte powder added to water can help replenish the minerals lost during drinking.
2. Fuel Your Body with the Right Nutrition
After a night of drinking, your body is in need of nutrients to recover. A hangover can be worsened by low blood sugar, which alcohol can cause, leading to symptoms like shakiness and irritability.
Hangover-friendly foods include:
Bananas: These are high in potassium, which is an essential electrolyte lost during alcohol consumption. Bananas help replenish the minerals your body needs and can soothe stomach discomfort.
Eggs: Packed with cysteine, an amino acid that helps break down acetaldehyde (the toxic byproduct of alcohol metabolism), eggs are a great breakfast choice to speed up your recovery.
Toast or Crackers: When your stomach is sensitive, simple carbs like toast or crackers can help raise your blood sugar levels without upsetting your stomach.
Ginger Tea: If you’re feeling queasy, ginger is a natural remedy for nausea and can help settle your stomach. Sip on ginger tea or chew on a piece of ginger root to reduce nausea and discomfort.
3. Get Plenty of Rest
A hangover is not just a physical condition; it’s also a mental one. Alcohol disrupts your sleep cycle, leading to lower-quality rest. This means that even if you slept for 8 hours, you might still feel groggy and exhausted the next day.
Some rest and recovery tips:
Take a Nap: If you’re still feeling sluggish, don’t underestimate the power of a short nap. Resting for 20–30 minutes can help your body recover and rejuvenate.
Sleep in if Possible: If you don’t have work or important obligations, allow your body the extra sleep it needs to recover. Rest is essential for restoring your body’s balance and speeding up recovery.
4. Avoid More Alcohol (The “Hair of the Dog” Myth)
You may have heard of the “hair of the dog” remedy—drinking more alcohol the morning after to relieve hangover symptoms. While it may seem to help in the short term, it’s ultimately not a solution. Drinking more alcohol may temporarily mask symptoms, but it can extend the hangover and keep your body from fully recovering.
Instead of more alcohol, stick with hydration, light meals, and rest. Your body needs time to process the alcohol you’ve already consumed, so giving it a break will help you recover faster.
5. Over-the-Counter Pain Relief (If Necessary)
If you’re dealing with a pounding headache or muscle aches, over-the-counter pain medications like ibuprofen or aspirin can help ease the pain. However, it’s essential to use them carefully.
Important tips:
Avoid Acetaminophen (Tylenol): Acetaminophen can be harsh on your liver, especially after drinking alcohol. Stick with ibuprofen or aspirin for pain relief if you’re considering medication.
Take with Food: Always take pain relievers with food to avoid upsetting your stomach further.
6. Consider Natural Hangover Remedies
Some natural remedies can help ease the symptoms of a hangover and promote recovery. While there’s no magic cure, these remedies have been shown to alleviate certain hangover symptoms for many people.
B Vitamins and Zinc: Studies have found that taking B vitamins and zinc supplements the day after drinking can reduce the severity of hangover symptoms. Consider adding a B-complex supplement or a multivitamin with zinc to your post-drinking routine.
Nopal Cactus: Nopal cactus extract has been shown to reduce inflammation and alleviate some hangover symptoms. It may help your liver process alcohol more efficiently, potentially reducing the intensity of your hangover.
Peppermint Tea: If you’re suffering from an upset stomach or headache, peppermint tea can be a soothing and natural remedy to help calm your digestive system and reduce pain.
7. Prevent Hangovers with Smart Drinking Habits
While we can’t always avoid the morning-after effects of alcohol, there are strategies to reduce the likelihood of a hangover in the first place.
Eat Before Drinking: Never drink on an empty stomach. Eating a meal before drinking can help slow the absorption of alcohol, reducing the likelihood of a hangover.
Choose Clear Liquor: Dark liquors like whiskey and red wine contain higher levels of congeners, substances that can worsen hangover symptoms. Stick to clear liquors like vodka or gin if you want to reduce the severity of your hangover.
Pace Yourself: Drinking too much, too fast, is a recipe for disaster. Pace yourself throughout the night, alternating between alcoholic beverages and water.
Know Your Limits: The best way to avoid a hangover is to drink responsibly and know your limits. This doesn’t mean you have to cut out alcohol entirely, but understanding how much your body can handle is key to avoiding a rough morning.
8. Be Kind to Yourself
Ultimately, hangovers are part of the drinking experience for many people. Instead of punishing yourself for indulging, focus on self-care and giving your body the time and attention it needs to recover. The more you take care of yourself, the quicker you'll bounce back.
Conclusion
Hangovers are an unfortunate but common part of life for many people. However, understanding the causes of hangovers and implementing simple strategies to prevent or reduce their symptoms can help you recover more quickly. By staying hydrated, eating well, pacing your drinks, and giving your body the rest and nourishment it needs, you can minimise the severity of a hangover and get back to feeling your best sooner.
Remember, moderation is key. If you find that hangovers are becoming a frequent problem, it may be a good time to reassess your drinking habits and take steps toward healthier choices. With the right precautions and care, you can reduce the impact of a hangover and take better control of your overall health.
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