hangover remedies

Hangover Remedies: What Happens to Your Body When You’re Hungover + How to Recover

Dr. Jolene BrightenPublished: Last Reviewed: Wellbeing

Hangover remedies that work are one of the most “hush” requests I get from patients around the holidays. As a Naturopathic Physician, I'm not about encouraging patients to drink alcohol—especially in excess—however, I do recognize that alcohol is a part of many celebrations and can help some people to “relax.” So, I’m going to give you a little bit of the “doctor talk” about it and I will also provide some tips to help curb the hangover and support your body in processing alcohol.

Certainly, there are health conditions that dictate caution when consuming alcohol, and from the multitude of research (yeah, there's a lot out there), we know that binge drinking results in many health consequences. Alcohol’s impact on the body goes beyond the immediate hangover. Regular drinking can lead to chronic inflammation, hormonal imbalances, and poor gut health, which in turn exacerbate health problems over time.

While I recommend limiting your alcohol intake as much as possible to improve your overall health, I know that many people will still choose to drink. So that being said, below, I offer tips to help you recover from hangovers should they occur and minimize the negative impact of alcohol on your body. I've put together a natural hangover remedy list to help you take care of your body even when there's been a bit of overindulgence.

What Causes Hangovers?

A hangover isn’t just “feeling bad” after a night of drinking; it’s your body’s way of letting you know it’s under a lot of stress. 

Alcohol disrupts many processes in the body1, including the production of hormones and neurochemicals, as well as hydration levels. Negative effects of alcohol2 that contribute to a hangover include:

  • Accumulation of toxic byproducts, including acetaldehyde
  • Nutrient depletion
  • Hormonal imbalances, including increased cortisol (a stress hormone) and lower serotonin (affecting your mood)
  • Dehydration
  • Inflammation
  • Poor sleep quality

When you drink, your liver works overtime to metabolize alcohol into acetaldehyde, a toxic byproduct that contributes to hangover symptoms, including headaches, nausea, and fatigue.

Meanwhile, alcohol also depletes key nutrients like B vitamins, magnesium, and antioxidants that your body needs to function properly.

On a hormonal level, alcohol impacts cortisol (your stress hormone), reduces serotonin levels (which affect mood) and interferes with vasopressin, a hormone that regulates hydration. This is why you experience dehydration, pounding headaches, and mood swings the following day after drinking lots of alcohol. 

Another problem: alcohol increases inflammation and can disrupt sleep quality, leaving you feeling groggy, moody, and sluggish the next morning. 

When you regularly drink in excess, increased inflammation raises your risk for many health problems, including weight gain/obesity, diabetes, heart disease, and mood-related disorders.

best hangover cure

Why Avoid Regular or Binge Drinking?

While enjoying an occasional drink can be part of a balanced lifestyle, regularly consuming alcohol in more than small to moderate amounts, and especially engaging in binge drinking, has serious consequences. 

Binge drinking is defined3 as consuming four or more drinks for women or five or more drinks for men in a single session. A “standard drink” is defined as any beverage containing 0.6 fl ounces or 14 grams of pure alcohol (about one beer, one glass of wine, or one shot of liquor).

According to the National Institute of Alcohol Abuse and Alcoholism4, approximately 22% of adults in the U.S. report binge drinking at least occasionally, such as on a weekly or monthly basis. About 6% of American adults struggle with alcohol abuse and consider themselves to be “heavy drinkers.”

Studies show that binge drinking can lead to long-term damage to the liver, gut, brain, heart, and digestive system. Among women, alcohol can mess with periods and hormones, contributing to irregular menstrual cycles, fertility challenges, hot flashes at night, vaginal dryness and changes in vaginal flora, and increased risk for breast cancer. Alcohol also impacts women's sex lives due to hormonal changes such as disrupted estrogen metabolism.

Excessive alcohol consumption is also linked to increased risks of other cancers, high blood pressure, depression, and cognitive decline. Binge drinking also increases the risk of serious accidents, injuries, violence, risky sexual behavior, and legal issues such as DUIs.

In fact, according to the CDC5, alcohol is responsible for around 178,000 deaths in the U.S. annually, and frequent binge drinking contributes significantly to these numbers, leading to about 10,000 deaths from alcohol-impaired driving6.

Men are more likely to binge drink than women, but women metabolize alcohol differently, making them more vulnerable to alcohol's negative effects over time. Up to 32% of male drinkers typically binge drink7 when they drink alcohol, according to some research.

How to Prevent and Deal with Hangovers

how to cure a terrible hangover

If you choose to drink, there are several strategies you can use to minimize the effects of alcohol and avoid a brutal morning after. Here's how to be proactive about preventing hangovers and recovering from one faster:

Before You Drink:

  • Eat a nutritious meal: Eating foods rich in healthy fats, protein, and fiber helps slow down the absorption of alcohol in your stomach. Avoid drinking on an empty stomach to prevent rapid intoxication and blood sugar crashes.
  • Hydrate: Alcohol is a diuretic, meaning it causes your body to lose water. Drink a glass of water before your first drink and continue to sip water between alcoholic beverages to stay hydrated.
  • Avoid sugary or caffeinated cocktails: Drinks made with vodka and coffee or energy drinks and sugary mixers can intensify the negative effects of alcohol, overstressing your liver and amplifying dehydration, indigestion, poor sleep, and headaches.
  • Supplement smartly: Because your body loses certain nutrients due to alcohol, replenishing them with help from supplements can help raise levels and manage certain hangover symptoms.
  • B Vitamins: Alcohol depletes B vitamins, especially B1 (thiamine) and B6. Taking a high-quality B complex, such as B-Active Plus, before and after drinking can help support your body's detox pathways.
  • NAC (N-Acetyl Cysteine): NAC supports glutathione production, a powerful antioxidant that helps your liver process alcohol. Take 700 milligrams of NAC about 30-60 minutes before drinking.
  • Vitamin C: Boost your body's natural detoxification with vitamin C. Foods like bell peppers and oranges are great, or consider supplementation. You'll find vitamin C in multivitamins, such as my Women's Twice Daily formula.
  • Magnesium: Alcohol can deplete magnesium, contributing to headaches and muscle aches. Taking 300 milligrams of magnesium glycinate, such as Magnesium Plus, before bed can help.

During Your Night Out:

  • Pace yourself: Limit your drinks to one per hour to give your body time to metabolize the alcohol. Listen to your body and stop drinking if you feel buzzed.
  • Alternate drinks: For every alcoholic beverage, have a glass of water or an electrolyte drink. This helps combat dehydration and keeps you feeling better the next morning.

How to Remedy a Hangover

how to get rid of a hangover nausea fast

If you’re reading this after the fact, don’t worry—there are still ways to recover and feel better quickly. Here are hangover remedies to help cure a hangover fast:

  • Rehydrate: Drink plenty of water, electrolyte drinks like coconut water, or even Gatorade to replenish lost fluids. Smoothies and herbal tea are also hydrating. Dehydration is one of the primary causes of hangover symptoms.
  • Eat the right foods: Focus on light, nutrient-dense foods that include protein, vitamins, and minerals. These provide key nutrients like potassium and cysteine, which help break down acetaldehyde. Avoid big, greasy meals (which can disrupt digestion) and sugary foods or drinks, which can make symptoms worse. Among the best foods to help cure hangovers include:
    • Eggs
    • Bananas
    • Avocado
    • Ginger
    • Oats
    • Spinach
    • Oranges
    • Blueberries
    • Watermelon
    • Sweet Potatoes
    • Bone Broth
    • Pickles or Pickle Juice
    • Whole-Grain Toast
    • Salmon
    • Coconut Water
  • Take Supplements: Just like supplementing before you drink can be helpful, so does taking supplements afterward8.
    • B Vitamins: Take a B complex with breakfast to replenish what the alcohol depleted.
    • Magnesium: Another 300 milligram dose can help reduce headaches and relax tense muscles.
    • Vitamin C: Support your immune system and detox pathways with a dose of 500-1000 milligrams.
    • N-Acetyl Cysteine (NAC): Alcohol depletes this important amino acid, which your liver requires to detox the alcohol. Aim for 700 mg every 8 hours.
how to remedy a hangover
  • Consume caffeine (in moderation): A cup of coffee or black tea can lift your energy and mood and help reduce blood vessel dilation, potentially easing headaches. Just don’t overdo it, as too much caffeine can dehydrate you further if you’re not careful.
  • Get moving: A light walk, ideally outdoors, or gentle stretching can improve circulation and support detoxification. Getting some fresh air and sunlight outside can also help. Sweating it out with intense exercise, however, is probably not the best idea since you might already be dehydrated and lightheaded.
  • Rest: Alcohol disrupts REM sleep, so prioritize resting and taking it easy. Your body ultimately needs time to recover and reset.

Is There Such a Thing as a “Hangover Cure” or “Hangover Medicine”?

There’s no true “cure” for a hangover, but there are drinks and remedies that can usually help alleviate symptoms by addressing dehydration, replenishing lost nutrients, and supporting your body’s recovery process. Remember to always check with your doctor about what is best for you. 

If you're looking for help curing a terrible hangover, here are some good hangover remedies to try first:

Best Hangover Drinks

  • Electrolyte drinks (like Gatorade or coconut water): Alcohol dehydrates your body and depletes electrolytes like potassium and sodium. Rehydrating with drinks like coconut water or sports drinks can restore these and ease symptoms like fatigue and headaches. As a reader, you can take advantage of the special offer from LMNT by following this link.
  • Water with Lemon: Adding lemon to water can aid digestion and give a small boost of vitamin C, which supports detoxification.
  • Herbal teas:  If you want to reduce hangover nausea, try sipping on ginger or peppermint tea. Chamomile tea can help calm inflammation and help with anxiety caused by alcohol.
  • Pickle juice or bone broth: Both of these fluids, if you can stomach them, are high in sodium and can help replenish electrolytes lost during drinking.
  • Fresh juice or smoothies: Drinks made with vitamin C-rich fruits (like orange or pineapple) or antioxidant-packed greens can help the liver detoxify and provide a natural energy boost.

Hangover Medications and Supplements

  • Over-the-counter pain relievers: Ibuprofen is one of the best hangover medications9 since it can help with headaches and body aches. It's a good idea to avoid acetaminophen (Tylenol), as it can strain the liver already processing alcohol. Tylenol after a night of binge drinking can lead to acute liver failure, which is why we always advise against it. Always take pain relievers with food to protect your stomach.
  • Activated charcoal: While not a cure, activated charcoal is sometimes used to bind toxins and may help reduce some symptoms when taken during or after drinking.
  • Antacids (like Tums and Pepto-Bismol): These can help settle an upset stomach or reduce acid reflux caused by alcohol.
  • N-Acetyl Cysteine (NAC): A supplement that boosts glutathione production, NAC can support your liver in breaking down acetaldehyde, the toxic byproduct of alcohol metabolism. Taking 700 mg before drinking may lessen hangover severity.
  • Vitamin B complex: Especially B1 and B610 before or after drinking.
  • Magnesium: I recommend magnesium glycinate, which is easiest on the stomach and highly absorbable.
  • L-Glutamine: This amino acid may help replenish energy levels and support gut health after heavy drinking.

Why Isn’t There a Universal Hangover Cure?

Hangovers are complex, affecting hydration, hormones, neurochemicals, and detoxification systems in different ways for different people. While certain remedies and drinks can ease symptoms, no single solution can “cure” a hangover entirely.

Instead of finding a magic bullet to cure hangovers, it's best to focus on preventing them in the first place!

How to Moderate Alcohol Consumption

The bottom line is: moderation is key when it comes to alcohol. Here are some tips to keep your drinking in check:

1. Know Your Limits

According to the CDC, moderate drinking means up to one drink per day for women and two drinks per day for men. Anything beyond this increases your risk of long-term health issues.

Pay attention to how much you're drinking each day and how it adds up each week. Try cutting back little by little (or all at once, if you can) until you reach a moderate intake.

2. Be Mindful of Binge Drinking

Avoid binge drinking (4+ drinks for women, 5+ for men in one session). It’s not just harmful in the short term; it can have serious long-term effects on your health.

3. Have Alcohol-Free Days

Plan regular alcohol-free days throughout the week to give your body a break and prevent overconsumption. For example, only drink on the weekends or at least take three or more days per week off from alcohol.

4. Choose Low-Alcohol Options

One simple way to lower your alcohol intake is to choose drinks with lower alcohol content, like light beers or spritzers over strong cocktails and wine. For instance, it takes longer to drink a pint of beer, which has less alcohol than a cocktail, that you might drink a lot quicker in just four or five sips.

5. Prioritize Socializing Over Drinking

Shift the focus of gatherings from drinking to activities or conversations. You can enjoy spending time with other people and celebrating without overindulging!

Final Thoughts on the Best Hangover Cures + How to Moderate Your Alcohol Intake

In short, while there’s no miracle hangover drink or medicine that can erase a night of drinking, a combination of hydration, nutrients, and liver-supporting supplements can help you recover faster and feel more like yourself.

Alcohol, while often enjoyed socially, can have a significant impact on your health if not consumed mindfully. Hangovers are your body's way of signaling that it’s overworked and undernourished. By taking steps to support your body before, during, and after drinking, you can reduce the impact of alcohol and still enjoy yourself.

Remember, no hangover remedy is as effective as preventing one in the first place. Moderation is the best strategy, and if you’re looking to reset your relationship with alcohol, taking breaks or seeking support can make all the difference.

References

  1. https://pmc.ncbi.nlm.nih.gov/articles/PMC6104963/ ↩︎
  2. https://spiral.imperial.ac.uk/my.policy ↩︎
  3. https://pmc.ncbi.nlm.nih.gov/articles/PMC6104965/ ↩︎
  4. https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/binge-drinking ↩︎
  5. https://www.cdc.gov/alcohol/fact-sheets/states/excessive-alcohol-use-united-states.html ↩︎
  6. https://www.gao.gov/blog/reducing-deaths-caused-impaired-driving-us ↩︎
  7. https://www.drinkaware.ie/research-reveals-men-are-more-likely-to-binge-drink-than-women-with-men-more-prone-to-drinking-alone-at-home/#:~:text=Overall%2C%20the%20data%20for%20the,in%2010%20(19%25)%20women. ↩︎
  8. https://onlinelibrary.wiley.com/doi/10.1002/hup.2600 ↩︎
  9. https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/hangovers ↩︎
  10. https://onlinelibrary.wiley.com/doi/10.1002/hup.2600 ↩︎
About The Author

Dr. Jolene Brighten

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Dr. Jolene Brighten, NMD, is a women’s hormone expert and prominent leader in women’s medicine. As a licensed naturopathic physician who is board certified in naturopathic endocrinology, she takes an integrative approach in her clinical practice. A fierce patient advocate and completely dedicated to uncovering the root cause of hormonal imbalances, Dr. Brighten empowers women worldwide to take control of their health and their hormones. She is the best selling author of Beyond the Pill and Healing Your Body Naturally After Childbirth. Dr. Brighten is an international speaker, clinical educator, medical advisor within the tech community, and considered a leading authority on women’s health. She is a member of the MindBodyGreen Collective and a faculty member for the American Academy of Anti Aging Medicine. Her work has been featured in the New York Post, Forbes, Cosmopolitan, Huffington Post, Bustle, The Guardian, Sports Illustrated, Elle, and ABC News. Read more about me here.