A pounding headache, queasy stomach, and dry mouth can make the morning after feel like payback for a night of fun. When people look for the best remedy for a hangover, they’re usually searching for ways to ease the body’s reaction to drinking alcohol.
A hangover happens because alcohol disrupts hydration, blood sugar, and the nervous system. These shifts influence brain activity and lead to fogginess, nausea, and fatigue. “While there’s no proven way to eliminate a hangover, certain habits can help the body rehydrate and restore balance naturally.
The goal isn’t to find a miracle fix but to understand what supports recovery and what simply doesn’t. Here’s what to know about causes, symptoms, and smarter strategies for handling the next morning.
What Causes a Hangover?
A hangover develops from several overlapping effects that alcohol has on the body. Alcohol consumption suppresses vasopressin, a hormone that signals the kidneys to retain water, which increases urination and contributes to mild dehydration. This dehydration can cause thirst, fatigue, and headache. Alcohol also irritates the gastrointestinal tract, leading to nausea and stomach discomfort, and it disrupts normal sleep cycles, which adds to next-day tiredness.
As the liver breaks down alcohol, it produces acetaldehyde, a toxic compound that promotes inflammation in organs such as the liver, pancreas, and brain. Alcohol also increases general inflammation, which can worsen the feeling of illness. In addition, darker alcoholic drinks contain congeners, natural fermentation byproducts that may intensify hangover symptoms for some people. Together, these effects help explain why a night of heavy alcohol consumption can result in a mix of headache, nausea, and fatigue the next morning (National Institute on Alcohol Abuse and Alcoholism, 2021).
What Are the Symptoms of a Hangover?
A hangover is a group of unpleasant physical and mental effects that appear after heavy alcohol consumption. Symptoms usually begin as blood alcohol levels fall and may last up to 24 hours. They vary by person but often include both body and mood changes that reflect alcohol’s short-term impact on the nervous system, digestion, and sleep patterns.
Common hangover symptoms include:
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Fatigue, weakness, and thirst caused by fluid loss and disrupted sleep.
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Headache and muscle aches linked to changes in blood flow and inflammation.
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Nausea, vomiting, and stomach pain due to alcohol’s irritation of the digestive tract.
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Sensitivity to light and sound along with dizziness or vertigo.
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Tremor, sweating, or an increased pulse from heightened sympathetic nervous system activity.
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Mood changes such as anxiety, irritability, or mild depression.
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Difficulty concentrating or decreased attention during mental tasks.
These reactions reflect how alcohol affects multiple systems in the body, from the gastrointestinal tract to brain function, leading to the feeling of being unwell or unsteady the next day (Swift & Davidson, 1998).
What Is the Best Remedy for a Hangover?
There’s no single “only cure,” but you can support your body’s natural rehydration and balance through hydration, nutrition, and rest. The best remedy for a hangover focuses on simple, evidence-informed habits that work with your body’s natural processes.
Hydration and Electrolytes
Start with fluids. A plain glass of water, sports drinks, or coconut water helps restore fluids and electrolytes such as sodium, magnesium, and potassium. These nutrients play important roles in maintaining blood pressure, muscle function, and overall hydration.
A warm bouillon soup or clear broth can also replenish salt and comfort your stomach. Rehydrating between drinks and the next morning helps maintain hydration and electrolyte balance after alcohol consumption. Avoid sugary fruit juice, which may cause quick spikes and drops in blood sugar, leaving you more tired.
For additional electrolyte support, Drinkwel offers products formulated to help maintain hydration and balance during times of increased fluid loss.
Eating the Right Foods
Eating steady meals supports blood sugar and aids alcohol metabolism. If your stomach feels sensitive, stick to bland foods like toast, crackers, or oatmeal.
Eggs provide amino acids that support the body’s general metabolism, while fruit adds natural sugars and vitamin C for energy. Light broth-based soups offer warmth and nutrients without straining digestion. Eating before and after drinking alcohol helps slow absorption and may lessen next-day discomfort from too much alcohol.
Rest and Sleep
Alcohol can disturb deep sleep cycles, so you might feel fatigued even after a full night’s rest. Giving yourself extra rest allows the liver and nervous system to process remaining alcohol and toxic byproducts.
Quiet recovery time, gentle movement, or a nap helps the body restore balance and normalize brain activity and blood pressure.
Nutrient Support
Drinking may temporarily influence levels of B vitamins, magnesium, and zinc—nutrients involved in metabolism and energy production. Some supplements include these nutrients to help maintain normal liver and metabolic function.
Products like Drinkwel contain ingredients that have been studied for their potential role in supporting liver health, hydration, and nutrient balance. These supplements are not intended to treat, prevent, or cure hangovers or any alcohol-related effects.
OTC Pain Relievers
If a headache lingers, an over-the-counter pain reliever such as ibuprofen may help. These nonsteroidal anti-inflammatory drugs are FDA-approved for general pain relief, but they should be taken as directed, with food, and with plenty of water. Avoid acetaminophen if alcohol remains in your system, since it can stress the liver.
Hangover Remedies That Don’t Work (Myths to Avoid)
Despite popular belief, most so-called hangover cures lack support from scientific research. The National Institute on Alcohol Abuse and Alcoholism explains that there is no proven remedy for hangovers other than time. The body simply needs to finish clearing alcohol and its byproducts, rehydrate, and restore balance naturally.
Common hangover myths include:
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Drinking coffee or taking a shower can prevent or cure a hangover. In reality, caffeine may increase dehydration, and a shower only provides temporary alertness.
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The order of drinks matters, as in the saying “beer before liquor, never sicker.” What truly matters is how much alcohol is consumed, not the order.
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Having another drink in the morning, or the “hair of the dog,” might lessen symptoms briefly, but it delays alcohol breakdown and may make the hangover last longer.
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Miracle cures and quick-fix products claiming to erase hangovers have no scientific basis. The body’s natural recovery process simply takes time, fluids, and rest.
According to the NIAAA, the only reliable way to avoid a hangover is to drink less alcohol or not at all (National Institute on Alcohol Abuse and Alcoholism, 2021).
How Long Does a Hangover Last?
A typical alcohol hangover lasts about 8 to 24 hours, depending on factors such as alcohol consumption, total sleep time, and hydration. Research shows that reduced sleep after drinking alcohol is linked to more severe hangovers, while those who sleep longer than seven hours tend to report less severe hangovers, even if the duration lasts slightly longer. This suggests that adequate rest supports the body’s natural recovery from alcohol-induced hangover symptomatology (van Schrojenstein Lantman et al., 2017).
Recovery speed also depends on family history, hydration, and overall health. Some hangover-resistant drinkers may feel better sooner, but repeated heavy alcohol consumption increases the risk of liver damage and other alcohol-related conditions over time.
How Can You Prevent a Hangover in the First Place?
A hangover cannot be completely prevented, but certain habits may lower its intensity. Eating before and during alcohol consumption slows how quickly alcohol enters the bloodstream and helps keep blood sugar stable. Research also suggests that diets higher in zinc and niacin (vitamin B3) may be linked to less severe hangovers. These nutrients play roles in alcohol metabolism, and participants with greater dietary intake reported milder symptoms, although this relationship was not proven to be causal (Verster et al., 2019).
Pacing your drinks and alternating each alcoholic beverage with water or sports drinks helps maintain hydration. Choosing lighter-colored drinks such as white wine or light beer instead of darker options may also help reduce the risk of more intense hangover symptoms because darker alcohols contain more congeners, compounds that can contribute to hangover severity.
When Should You See a Doctor About a Hangover?
Most hangovers fade within a day, but some symptoms can signal a more serious condition. You should contact a healthcare provider if you experience any of the following:
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Chest pain, shortness of breath, or fainting after heavy drinking.
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Confusion, disorientation, or trouble staying awake, which may indicate a more severe reaction.
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Frequent or intense hangovers that interfere with daily life, as these may point to alcohol use disorder.
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Tremors, sweating, or anxiety when not drinking, which can be early signs of alcohol withdrawal.
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Difficulty cutting back on alcohol, even after recognizing its negative effects.
Seeking medical advice early can help prevent complications and make recovery safer and more manageable.
Smarter Ways to Handle Hangovers
No beverage or supplement can cure a hangover instantly. Time remains the most reliable remedy. Still, the best remedy for a hangover involves consistency: stay hydrated, eat nourishing foods, rest well, and pace yourself when drinking.
If you choose to drink, plan ahead. Supporting hydration and electrolyte balance before and after alcohol can help maintain healthy hydration and balance after drinking. Drinkwel’s LyteShow Electrolyte Concentrate, 3-Pack of LyteShow Bottles, and LytePow Electrolyte Powder are formulated to help maintain hydration and replenish key minerals lost through sweating, exercise, or occasional drinking.
These products are not intended to diagnose, treat, cure, or prevent any disease. They simply support your body’s natural hydration needs so you can feel your best the next day.
Frequently Asked Questions
What is the best natural remedy for a hangover?
The most effective approach is simple. Drink a glass of plain water, rest, and eat light, bland foods while your body restores fluids and blood sugar.
What foods help cure a hangover fast?
Easy-to-digest foods like eggs, toast, and broth-based soups provide carbohydrates and hydration for comfort.
Is coffee good or bad for a hangover?
Coffee may boost alertness, but it can worsen dehydration and blood pressure, so rehydrate first.
How can I get rid of hangover nausea?
To get rid of hangover nausea, start by sipping water slowly and eating light foods like crackers, toast, or bananas. Keeping a full stomach can help settle nausea, while drinking on an empty stomach often makes it worse. Rest while your alcohol wears off, and avoid greasy foods or more alcohol, which can irritate your stomach and delay recovery.
Can supplements support my body before drinking?
Formulas with B vitamins, minerals, and antioxidants, such as Drinkwel, include nutrients that help maintain liver and metabolic health. They are not intended to prevent hangovers or reduce alcohol’s effects.
References
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National Institute on Alcohol Abuse and Alcoholism. (2021, March). Hangovers. U.S. Department of Health and Human Services. https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/hangovers
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Swift, R., & Davidson, D. (1998). Alcohol hangover: mechanisms and mediators. Alcohol health and research world, 22(1), 54–60.
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van Schrojenstein Lantman, M., Mackus, M., Roth, T., & Verster, J. C. (2017). Total sleep time, alcohol consumption, and the duration and severity of alcohol hangover. Nature and science of sleep, 9, 181–186. https://doi.org/10.2147/NSS.S136467
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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
