If you’ve ever woken up after a night out with a pounding headache, nausea, and lots of regret—then unfortunately, you’re familiar with being hungover.
It’s all fun and games when the alcoholic drinks are flowing, but too many of them take a toll on your body. Hangover symptoms occur because alcohol is a central nervous system depressant, Julia Adamian, MD, an internal medicine specialist at NYU Langone Health tells SELF. It slows down your brain function—then as alcohol wears off, the central nervous system goes into overdrive to recover. In other words, alcohol disrupts hydration, irritates the gut, inflames blood vessels, messes with sleep, and forces your liver into metabolic overdrive.
“It’s not entirely clear why some individuals suffer from more severe symptoms than others, but some evidence suggests that genetic predisposition may play a role,” Dr. Adamian explains.
While there’s no true hangover “cure,” science suggests there are smart ways to support your body as it recovers from alcohol’s effects.
Rehydrate with electrolytes.
Alcohol is a diuretic, meaning it makes you pee more frequently and lose vital fluids and electrolytes, leading to dehydration. That dehydration contributes to those classic hangover symptoms: headaches, dizziness, and fatigue.
“Hydration is extremely important,” Dr. Adamian says. Water helps, but drinks containing electrolytes—especially sodium—may restore fluids more efficiently. “Low potassium, magnesium are also very common, hence water with electrolytes is more beneficial,” Dr. Adamian adds.
Sip slowly if your stomach feels unsettled.
Eat even if you aren’t hungry.
Alcohol can lower blood glucose because your liver is busy metabolizing alcohol instead of maintaining your blood sugar, leaving you feeling shaky, weak, or nauseated. Eating helps replenish energy and can reduce some of the tiredness you feel during a hangover, Dr. Adamian explains.
Aim for bland, easy-to-digest foods:
- Carbs like toast, oatmeal, or rice
- Protein like eggs or yogurt
- Potassium-rich foods like bananas
If solid food sounds unbearable, a smoothie or broth still counts. And in the future, plan to eat a hearty meal before you drink to reduce symptoms. “Eating before drinking alcohol is very important as it slows down alcohol absorption,” Dr. Adamian says. “Reducing the number of drinks and drinking water in between is also beneficial.”
Be smart with pain relievers.
Hangover headaches can be the worst part. Doctors suggest you skip acetaminophen (Tylenol) until alcohol is fully out of your system—the drug can increase stress on your liver as it’s processing the alcohol.
Other over-the-counter medications like ibuprofen are helpful, “but should always be taken with food to protect the stomach lining,” Dr. Adamian explains. And only take them in recommended doses.
Rest if you can, but don’t overdo it.
Even if you slept for eight hours after drinking, alcohol fragments sleep and reduces the REM cycle needed to feel rested.
“Although it is easier to fall asleep after consuming alcohol, the lack of restorative sleep and altered phases of sleep contribute to not feeling refreshed and fatigued,” Dr. Adamian says.
Rest is helpful, but staying in bed all day may worsen fatigue. A short 20-minute nap can help and won’t disrupt nighttime sleep.
Try gentle movement (if you feel up to it).
No, you can’t “sweat out” alcohol, but light movement may help boost circulation and mood. “A short walk can improve blood flow and may help some people feel more alert,” Dr. Adamian says. “But intense exercise isn’t a good idea when you’re dehydrated.”
Listen to your body. If moving makes symptoms worse, skip it.
Know when to seek medical care.
Severe vomiting, confusion, chest pain, or symptoms that last longer than 24 hours are beyond a typical hangover and warrant immediate medical attention.
Related:
- How to Tell If Your Hangover Anxiety Could Be a Problem
- 5 Subtle Signs You Might Have Alcohol Use Disorder
- Can People Stop Being So Sanctimonious About Not Drinking?
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