Last Updated on October 3, 2023

Summer’s a popular time for pool parties, barbecues, weddings, and various holidays where alcohol is front and center. Because alcohol is naturally associated with socialization and fun, it isn’t surprising that non-habitual drinkers may start enjoying alcohol more during this time of the year. 

Research has shown that the warmer months of the year are typically associated with an uptick in alcohol consumption [1]. But this increased consumption can lead to a higher risk of side effects from drinking, including a hangover. 

If you’ve ever had too much to drink the night before, you might have experienced a hangover the following morning. A nasty headache, nausea, vomiting, muscle aches, and fatigue are all hallmark symptoms of a hangover—and these often are a painful reminder of why we shouldn’t overindulge. 

There isn’t a sure cure for a hangover, per se. But there are some remedies you can try to provide temporary relief and ease your discomfort. 

Let’s explore some of the best hangover management tips that can help lessen the blow of alcohol overindulgence. 

#1. Hydrate with plenty of water.

Alcohol is a diuretic since it can promote water loss by increasing your urine output [2]. Consuming alcohol may lead to mild dehydration, which could exacerbate certain symptoms of a hangover, including thirst, headache, and fatigue. 

To combat these effects, ensure you’re well-hydrated before heading to bed. You should also increase your water intake throughout the following day to help reduce your hangover symptoms. 

According to research, the degree of diuresis depends on the amount of alcohol you drink as well as the concentration of alcohol you drink relative to water [2]. This means that alternating boozy beverages with plain water during your drinking session might help to blunt the diuretic effects of alcohol. 

#2. Replenish your electrolytes.

Since alcohol has a diuretic effect, drinking alcohol can increase the amount of water and electrolytes lost. If you also experience vomiting resulting from a hangover, this might further exacerbate the imbalance of electrolytes in your body. 

Many people have found that sports drinks like Gatorade and fruit juices high in electrolytes, such as coconut juice, can help soften the blow of a hangover. These electrolyte-rich beverages can help to replenish your body’s store of them, reducing the intensity of your hangover symptoms. 

#3. Remedy discomfort using NSAIDs.

Some medications may help to relieve the pain of a splitting headache or muscle aches. 

Aspirin and other non-steroidal anti-inflammatory medications (NSAIDs), such as ibuprofen and naproxen, can relieve these symptoms. That said, these medications should be used cautiously if you are also experiencing nausea or stomach pain, as they might aggravate your symptoms by irritating your digestive tract [3]. 

You should avoid consuming paracetamol, also known as acetaminophen, during your hangover period. When combined with alcohol, this medication could pose a greater risk to the liver [3]. 

If you’re unsure about which medications are safe and suitable for your hangover symptoms, it’s always best to consult your healthcare provider. 

#4. Restore your energy with a nourishing breakfast.

Research has discovered that alcohol is commonly associated with hypoglycemia or low blood sugar levels. This could be due to the effects of alcohol on the liver since alcohol can disrupt how effectively the liver releases glucose into your bloodstream. Drinking might also increase the amount of insulin released [4]. 

If possible, try to prepare a nutritious breakfast the morning after. Eating a good breakfast can nudge your blood glucose levels back into the normal range. This may help mitigate symptoms of dizziness, fatigue, and headaches. Complex carbohydrates, such as toast or crackers, are typically recommended for this [3].

#5. Indulge in a bowl of hot soup.

There is no concrete research showing that a bowl of hot soup can help treat a hangover. However, there’s nothing quite as comforting as enjoying a bowl of hot soup as you’re nursing your hangover. 

The liquids consumed can prevent dehydration resulting from alcohol and can also provide your body with various nutrients and minerals. Its high sodium content might also help with maintaining a proper balance of fluids in your body and reducing the risk of dehydration. 

#6. Get enough sleep.

Research has associated poor sleep with a greater intensity of hangover symptoms. But here’s the problem; alcohol itself can throw off your sleep architecture and dampen sleep quality, meaning it can be harder to get quality sleep after drinking [5]. 

These tips can help you get better sleep at night after drinking: 

• Go to the bathroom before bed. 
• Avoid drinking caffeinated drinks before heading off to bed. 
• Create a conducive environment for sleep. For instance, you can keep your bedroom at a comfortable temperature and close the curtains to create a dark environment. 

#7. Reduce nausea with ginger.

One of the most notorious symptoms of a hangover is nausea. 

Ginger is a fantastic home remedy for combatting nausea. You can grate fresh ginger into hot water to make your own ginger tea. Alternatively, you can pick up ground ginger capsule supplements from your local pharmacy. Inhaling ginger essential oil could also help to relieve nausea. 

Other than this, an antacid medication can relieve symptoms of nausea or stomach upset during a hangover [3].  

Nausea is an appetite killer, but you’ll still need to eat and stay hydrated. Sip on water throughout the day, and eat bland foods containing complex carbs, such as crackers. This may help prevent dehydration and the worsening of your nausea symptoms. 

#8. Practice relaxation techniques.

What’s worse than waking up to a hangover is waking up to a hangover in addition to text messages from a boss, an overflowing inbox, and a list of long meetings scheduled for the day. Stress can aggravate a hangover headache, and that’s the last thing you’d want on a hectic workday. 

Combatting stress is easier said than done, but various mind-body approaches can help to promote relaxation and improve your pain tolerance. Yoga, deep breathing technique, mindfulness-based stress reduction, and meditation are all different practices that may ease your tension and prevent stress from exacerbating your hangover headache. 

#9. Try supplements. 

Certain supplements could help with reducing hangover symptoms. 

For example, some research has discovered that krill oil, which is rich in omega-3 fatty acids, can help to tackle hangover symptoms, including thirst and nausea [6]. Another study found that consuming vitamin B6 might also decrease the severity of hangover symptoms [7]. 

That said, more research is needed to confirm the benefits of supplements for managing hangovers.  

#10. Avoid drinking more alcohol.

You might have heard of a hangover remedy nicknamed “the hair of the dog.” Essentially, this is based on the belief that you can cure a hangover by drinking more alcohol. 

However, scientific research recommends avoiding more alcohol during a hangover. That’s because additional drinking could increase the adverse effects of the alcohol consumed in the previous bout [3]. 

Even if you do drink alcohol to remedy a hangover, any relief you experience is temporary, and the hangover likely will return after you stop drinking. 

Prevention is Better than Cure. Here’s How Sunnyside Can Help. 

The only surefire way to prevent a hangover is to avoid drinking. But if you’re not ready to give up alcohol just yet, mindful drinking is a great alternative. Mindful drinking is a practice that encourages you to be aware of how much and why you drink. 

A mindful drinking app like Sunnyside offers various tools to help you build healthier drinking habits and reduce your risk of hangovers after drinking. Through the app, you can track your alcohol intake, access personalized action plans, and receive advice from real-life coaches. 

Try Sunnyside’s free 15-day trial today! 

References

[1] Olson, K. L., Whitley, P., Velasco, J., LaRue, L., Dawson, E., & Huskey, A. (2021). Seasonal and Regional Influences on Alcohol Consumption: An Analysis of Near-Real-Time Urine Drug Test Results in Those Seeking Health Care. Drug and Alcohol Dependence, 227, 108908. https://doi.org/10.1016/j.drugalcdep.2021.108908

[2] Hobson, R. M., & Maughan, R. J. (2010). Hydration Status and the Diuretic Action of a Small Dose of Alcohol. Alcohol and Alcoholism, 45(4), 366–373. https://doi.org/10.1093/alcalc/agq029 

[3] Swift, R., & Davidson, D. (1998). Alcohol hangover: mechanisms and mediators. Alcohol health and research world, 22(1), 54–60.

[4] Oba-Yamamoto, C., Takeuchi, J., Nakamura, A., Takikawa, R., Ozaki, A., Nomoto, H., Kameda, H., Cho, K. Y., Atsumi, T., & Miyoshi, H. (2021). Combination of alcohol and glucose consumption as a risk to induce reactive hypoglycemia. Journal of Diabetes Investigation, 12(4), 651–657. https://doi.org/10.1111/jdi.13375 

‌[5] Ayre, E., Scholey, A., White, D., Devilly, G. J., Kaufman, J., Verster, J. C., Allen, C., & Benson, S. (2021). The Relationship between Alcohol Hangover Severity, Sleep and Cognitive Performance; a Naturalistic Study. Journal of clinical medicine, 10(23), 5691. https://doi.org/10.3390/jcm10235691 

[6] Kim, W.-H., Lee, H.-J., Lee, D.-Y., Lee, C.-Y., Oh, J.-H., Kim, J.-E., Vu Tan, K., Kang, S.-K., Kim, B., Hong, S.-B., Yoon, N., Lee, H.-J., & Shim, S.-M. (2022). Preventive effects of standardized krill oil on alcohol hangovers in a clinical trial. Journal of Functional Foods, 94, 105142. https://doi.org/10.1016/j.jff.2022.105142 

[7] Verster, J. C., Vermeulen, S. A., Loo, A. J. A. E. V., Balikji, S., Kraneveld, A. D., Garssen, J., & Scholey, A. (2019). Dietary Nutrient Intake, Alcohol Metabolism, and Hangover Severity. Journal of clinical medicine, 8(9), 1316. https://doi.org/10.3390/jcm8091316 

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