How to Get Rid of a Hangover

A hangover can leave you feeling exhausted, nauseous, and generally unwell after a night of drinking. Understanding the causes, symptoms, and best remedies can help you recover faster and even prevent future hangovers. This guide will provide expert-backed strategies to ease the discomfort and get back on track.

Key Takeaways

What is a Hangover and What Causes It?

A hangover is the body’s response to excessive alcohol consumption. It occurs due to several physiological effects caused by alcohol, including:

• Dehydration: Alcohol is a diuretic, meaning it increases urine production, leading to dehydration and electrolyte imbalance.

• Gastrointestinal Irritation: Alcohol irritates the stomach lining, which can result in nausea and stomach pain.

• Blood Sugar Fluctuations: Alcohol consumption can cause blood sugar levels to drop, leading to fatigue, dizziness, and weakness.

• Inflammation: Alcohol triggers an inflammatory response in the body, contributing to headaches and body aches.

• Sleep Disruption: While alcohol might help you fall asleep, it reduces sleep quality, leaving you feeling groggy the next day.

Common Symptoms of a Hangover

Hangover symptoms can vary from mild to severe and typically include:

• Fatigue and Weakness

• Thirst and Dry Mouth

• Headache and Muscle Aches

• Nausea, Vomiting, or Stomach Pain

• Dizziness and Sensitivity to Light and Sound

• Irritability and Anxiety

• Sweating and Increased Heart Rate

How Long Does a Hangover Last?

Most hangovers peak when blood alcohol concentration drops to zero, typically lasting up to 24 hours. However, factors such as the amount of alcohol consumed, hydration levels, and individual tolerance can affect duration.

7 Simple Remedies for a Hangover

Here are some effective ways to relieve hangover symptoms according to Harvard:

1. Rehydrate with Fluids

Alcohol depletes your body's fluids, leading to dehydration. Drink plenty of water, electrolyte-rich drinks, or herbal teas to replenish lost fluids and minerals.

2. Eat Carbohydrates

Low blood sugar contributes to hangover symptoms. Eating toast, bananas, porridge, or crackers can help stabilise glucose levels and improve energy.

3. Avoid Darker Alcoholic Drinks

Dark liquors like whisky, red wine, and rum contain congeners, which can worsen hangover symptoms. Sticking to lighter-coloured drinks may reduce severity.

4. Take Pain Relief (Avoid Paracetamol)

Ibuprofen or aspirin can help with headaches and muscle aches, but avoid paracetamol as it can strain the liver when combined with alcohol.

5. Drink Tea or Coffee in Moderation

Caffeine can help improve alertness but may worsen dehydration, so balance it with water.

6. Consider Vitamin B and Zinc Supplements

Studies suggest vitamin B and zinc can support liver function and reduce hangover severity.

7. Avoid the 'Hair of the Dog'

Drinking more alcohol the next day may temporarily relieve symptoms but will likely prolong the hangover.

How to Prevent a Hangover

To avoid the unpleasant effects of a hangover, consider these preventative measures:

1. Eat Before and During Drinking

A full stomach slows alcohol absorption, reducing its impact on your body.

2. Drink in Moderation

The NHS recommends no more than 14 units of alcohol per week. Stick to lower alcohol limits to avoid hangovers.

3. Stay Hydrated

Drink water between alcoholic drinks to minimise dehydration.

Is Mixing Alcohol Bad?

Mixing different alcohol types doesn’t directly cause worse hangovers, but it can lead to increased alcohol consumption, making symptoms more severe.

Understanding Alcohol Units

Knowing how much alcohol you consume can help prevent excessive drinking. Examples of common drinks and their alcohol units:

• Single small shot of spirits (25ml, ABV 40%): 1 unit

• Alcopop (275ml, ABV 5.5%): 1.5 units

• Small glass of wine (125ml, ABV 12%): 1.5 units

• Bottle of lager, beer, or cider (330ml, ABV 5%): 1.7 units

• Can of lager, beer, or cider (440ml, ABV 5.5%): 2 units

• Pint of lower-strength lager, beer, or cider (568ml, ABV 3.6%): 2 units

• Standard glass of wine (175ml, ABV 12%): 2.1 units

• Pint of higher-strength lager, beer, or cider (568ml, ABV 5.2%): 3 units

• Large glass of wine (250ml, ABV 12%): 3 units

• Single large measure of spirits (35ml, ABV 40%): 1.4 units

DrinkAware advises against drinking more than 14 units per week regularly.

Common Hangover Myths Busted

As is the way with topics that affect a broad number of people a number of common myths have sprouted around the topic of hangovers. Here are some of the most common, as well as whether there is any truth to them.

1. "You Sleep Better When Drunk"

– False. Alcohol disrupts sleep cycles, making sleep less restful.

2. "Caffeine Cures a Hangover"

– False. It may boost alertness but doesn’t eliminate symptoms.

3. "You're Sober Once You Feel Better"

– False. Alcohol impairs judgment even after you feel okay.

4. "Mixing Drinks Causes Worse Hangovers"

– False. It’s the total alcohol consumption that matters.

What is Alcohol Poisoning?

Alcohol poisoning is a serious condition that occurs when too much alcohol is consumed in a short period. Symptoms include:

• Confusion and Unconsciousness

• Vomiting and Slow Breathing

• Pale or Bluish Skin

• Seizures

When to Seek Medical Help

If someone is unconscious, has difficulty breathing, or experiences seizures, call 999 immediately.

Final Thoughts

While there’s no instant cure for a hangover, following these tips can help ease symptoms and prevent future hangovers. Drinking in moderation, staying hydrated, and eating before drinking are the best ways to enjoy alcohol responsibly while minimising discomfort the next day.

Disclaimer: This guide is for informational purposes only. If you have concerns about alcohol consumption, seek advice from a healthcare professional.

Sources

Alcohol poisoning - NHS

Hangover - National Institute on Alcohol Abuse and Alcoholism

Hangovers – causes, symptoms and prevention | Drinkaware

7 steps to cure your hangover - Harvard Health