We've all been there – the fun of a night out followed by the regrettable consequences of a hangover the next morning. From the headache to the nausea, it’s a painful reminder that moderation is key. But what if you could wake up feeling better, faster, or even prevent a hangover altogether? It all starts with staying hydrated and making smarter choices before, during, and after drinking. In this guide, we’ll walk you through the best tips to prevent a hangover and help you feel better quickly.
Drink water before, during, and after drinking alcohol
What is the number one rule for preventing a hangover? Hydrate, hydrate, hydrate! Alcohol is a diuretic, meaning it makes you pee more, which leads to dehydration — one of the main culprits behind hangover symptoms. But the good news is you can fight back by drinking plenty of water before, during, and after consuming alcohol.
Before drinking: pre-hydrate
Start the night by drinking a glass or two of water before your first sip of alcohol. This will set you up well and give your body a head start regarding hydration. If you’re already hydrated before drinking, your body will be better equipped to handle the dehydrating effects of alcohol.
During drinking: alternate drinks
As a rule of thumb, alternate every alcoholic drink with a glass of water. This is an easy way to pace yourself and ensure you’re replenishing the fluids you're losing. Aim for water in between if you're having a cocktail — your body will thank you later!
After drinking: rehydrate before bed
Once the party is over, don’t forget to hydrate before bed. Drinking water by using a drink bottle reminder before you hit the pillow can help replenish some fluids lost through the night. If you wake up feeling rough the following day, the first thing you should do is drink a big glass of water.
Choose your drinks wisely
Not all alcohol is created equal when it comes to hangovers. Some drinks are more likely to leave you feeling worse than others, so it’s worth being selective about your choices.
Avoid sugary or carbonated drinks
Cocktails with sugary mixers or carbonated beverages might taste great, but they can dehydrate you faster and worsen a hangover. The sugars and carbonation increase the speed at which your body processes alcohol, and they can lead to more severe headaches and stomach upset.
Stick to clear liquor
If you’re looking for a drink that is less likely to contribute to a bad hangover, stick to clear liquors like vodka, gin, and tequila. These tend to have fewer congeners (toxic byproducts of alcohol fermentation) than darker liquors like whiskey or rum. Congeners are believed to contribute to the severity of hangovers, so opting for a lighter spirit can help keep your hangover in check.
Drink in moderation
The best way to avoid a hangover is to drink less alcohol. The more you drink, the more severe the hangover. Try setting a limit for yourself ahead of time and stick to it.
Eat well before drinking
Don’t drink on an empty stomach! Eating a healthy, hearty meal before drinking helps slow the absorption of alcohol into your bloodstream, preventing the rush of alcohol from hitting you too quickly.
Opt for a meal rich in healthy fats, protein, and complex carbohydrates. Think grilled chicken, avocado, quinoa, or sweet potatoes. These foods help stabilize your blood sugar and provide sustained energy throughout the evening. Avoid greasy or overly salty foods, which can further dehydrate and irritate your stomach.
Electrolyte-rich beverages: a game changer for hydration
Drinking plain water is essential, but when you’re fighting a hangover, you’ll also want to restore the electrolytes that alcohol depletes from your body. Electrolytes like sodium, potassium, and magnesium are crucial for hydration and balance.
Electrolyte drinks:
Sports drinks like Gatorade or coconut water can help replenish these lost electrolytes. Coconut water, in particular, is a great natural alternative — it’s low in sugar and packed with potassium, making it perfect for hangover recovery.
Electrolyte supplements:
You can use electrolyte powders or tablets if you don’t have access to a ready-made sports drink. Products like Hydralyte or Liquid I.V. can quickly restore balance and get you back to feeling normal.
Get a good night`s sleep
While it may seem tempting to stay up all night or use alcohol to induce sleep, alcohol disrupts the sleep cycle, leading to lower-quality rest. Without deep, restorative sleep, your body struggles to recover from the alcohol’s effects.
Aim for at least 7–8 hours of sleep after drinking. This gives your body time to process the alcohol and rehydrate itself. If you’re feeling groggy the next day, try to sneak in a nap — extra sleep can go a long way in helping you feel better faster.
Try a hangover prevention supplement
Supplements are another great tool for hangover prevention. Certain vitamins and herbs can help reduce alcohol’s effects and boost your body’s ability to recover.
Activated charcoal:
Some people swear by activated charcoal, which can help absorb toxins and reduce nausea. However, make sure to check with a healthcare professional before trying it.
B-vitamins and milk thistle:
Taking B vitamins or milk thistles before or after drinking may help support liver function and detoxification, making it easier for your body to process alcohol.
Hydration tablets:
Electrolyte tablets are a simple and effective way to combat dehydration. These can be added to water for a quick rehydration boost.
Avoid mixing alcohol types and excessive caffeine the day after
Mixing different types of alcohol can complicate your hangover. It’s best to stick to one kind of drink throughout the night — beer, wine, or spirits. Mixing drinks with different congeners and alcohol levels (like switching between wine, whiskey, and cocktails) can worsen hangovers. Sticking to one drink reduces the number of compounds your liver has to process, which can lead to a milder hangover.
While caffeine seems like a quick fix for hangover fatigue, it can worsen dehydration. Instead of reaching for that cup of coffee, try hydrating with herbal teas or coconut water — they’ll help replenish your fluids without the dehydrating effects of caffeine.
Conclusion
While hangovers are never fun, the good news is that you can prevent or minimize their severity with a little planning and hydration. By drinking water before, during, and after drinking alcohol, choosing the right beverages, eating a good meal, and replenishing lost electrolytes, you can avoid the worst of the hangover symptoms.
If you find yourself suffering from a hangover, don’t worry — focus on rehydrating, getting some sleep, and taking care of your body, and you’ll feel better in no time. So, the next time you head out for a night of fun, keep these tips in mind and enjoy your evening without the regret the next day! Follow WaterH to find more tips for staying well-hydrated.
