13 Best Science-Backed Hangover Remedies and What Actually Works
A simple recovery playbook for dehydration, inflammation, and nausea after a big night.
Hangovers are an all-too-familiar result of overindulging in alcohol, leading to unpleasant symptoms such as headache, nausea, fatigue, dehydration, and brain fog the morning after. While countless so-called ‘cures’ are touted in pop culture and social media, not all remedies hold up under scientific scrutiny. This guide is your authoritative source on what truly helps, what to avoid, and how to support your body with the best evidence-based approaches to drinking recovery.
Table of Contents
- Why Hangovers Happen
- Do Any Hangover Cures Really Work?
- 13 Science-Backed Remedies for Hangovers
- Common Hangover Myths to Avoid
- How to Prevent Hangovers in the First Place
- Frequently Asked Questions
Why Hangovers Happen
Alcohol affects your body in several ways that contribute to hangover symptoms:
- Dehydration: Alcohol is a diuretic, so you lose more fluids and electrolytes when you drink.
- Inflammation: Alcohol increases inflammation throughout the body, which may cause headaches and fatigue.
- Disturbed Sleep: While alcohol can help you fall asleep faster, it disrupts sleep quality and leads to poor rest.
- Direct Stomach Irritation: Alcohol irritates the stomach lining, which can cause nausea and upset stomach.
- Alcohol Metabolites: Your body breaks down alcohol into acetaldehyde, a toxic compound that can contribute to symptoms.
Do Any Hangover Cures Really Work?
Despite the flood of products and home remedies on the market, no magic cure for hangovers exists. Most advertised supplements, patches, or ‘detox drinks’ lack rigorous scientific evidence. However, some approaches can help ease specific symptoms and support your body’s recovery process, although none completely eliminate hangovers once they begin.
13 Science-Backed Remedies for Hangovers
1. Hydrate, Hydrate, Hydrate
Alcohol-induced dehydration is one of the main contributors to hangover misery. Drink water before you go to bed and keep a bottle nearby for the next morning. If you experience vomiting or significant fluid loss, try electrolyte-rich drinks like Pedialyte or Gatorade to replenish lost minerals.
2. Rest and Sleep
Your body does most of its healing while you sleep. Alcohol disrupts restorative sleep, so giving yourself permission to nap or rest longer after drinking can help speed up recovery.
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3. Eat a Nutritious, Easily Digestible Breakfast
- Opt for fast-digesting carbs if you’re nauseous: toast, crackers, bagels.
- If you tolerate more, pair with protein: Greek yogurt, eggs, or a hard-boiled egg.
- Avoid high-fat, greasy meals which slow stomach emptying and may worsen nausea.
4. Try a Smoothie
If solid food feels unappealing, blend up a fruit smoothie. Nutrient-packed smoothies provide energy, hydration, antioxidants, and are gentle on the stomach. Example: Mix frozen berries, banana, Greek yogurt, nut butter, and almond milk.
5. Eat Eggs for Protein and Glutathione Support
Eggs are rich in amino acids your body uses to make glutathione, an antioxidant vital in breaking down alcohol’s toxic byproducts. Other protein sources: chicken, salmon, yogurt, lentils, oatmeal.
6. Boost Vitamin C Intake
- Vitamin C aids glutathione levels and may reduce hangover severity.
- Best sources: strawberries, red bell pepper, pineapple, mango, tomatoes, clementines, raspberries.
- Combine: E.g., scrambled eggs with spinach and sliced strawberries, or avocado toast with a side of red bell pepper.
7. Consider Natural Herbal Remedies
- Ginger: Evidence suggests ginger can relieve nausea, though not specific to hangovers. Try ginger tea or chews if your stomach is unsettled.
- Red ginseng: Small studies indicate that red ginseng extract after drinking may reduce fatigue, thirst, and stomach discomfort.
- Korean pear juice: Drinking before alcohol may slightly improve blood alcohol metabolism, but offers little help once a hangover has set in.
8. Eat Before Drinking
Consuming a meal before alcohol slows absorption, protecting your stomach lining and helping your body process alcohol more efficiently.
9. Alternate Alcohol with Water
For every alcoholic drink, have a glass of water. This simple strategy helps prevent dehydration and moderates consumption.
10. Go Slow and Pace Yourself
- Stick to no more than one standard drink per hour to give your liver time to process alcohol and reduce the risk of a severe hangover.
11. Avoid More Alcohol in the Morning (Debunking “Hair of the Dog”)
Despite the myth, drinking again in the morning (the “hair of the dog”) only delays symptoms and puts more strain on your body. Allow your liver to recover instead.
12. Consider NSAIDs for Headache (with Caution)
If you have a headache, over-the-counter pain relievers such as ibuprofen may help—but be careful. NSAIDs can further irritate the stomach, and acetaminophen should generally not be used after drinking as it may stress the liver. Always follow dosing instructions and consult your doctor if unsure.
13. Try Mild Physical Activity
If you’re feeling up to it, a gentle walk in fresh air can boost endorphins and help you feel better. Avoid intense exercise until you’re fully rehydrated.
Common Hangover Myths to Avoid
| Myth | Reality |
|---|---|
| “Hair of the dog” (drinking alcohol the next morning) | Only postpones symptoms and taxes your liver further. |
| Large greasy meals are the best cure | May worsen stomach irritation and slow digestion. |
| IV drips and vitamin patches will cure your hangover | Unless you are severely dehydrated, water and food are just as effective; little scientific support for these treatments. |
| ‘Hangover pills’ and detox supplements | Most lack robust evidence; always be skeptical of marketing claims. |
| Coffee sobers you up | Caffeine may mask fatigue but does not help your body process alcohol faster. |
How to Prevent Hangovers in the First Place
- Drink in moderation: Limit alcohol to moderate amounts and set a personal limit for each occasion.
- Have food before and during drinking: A balanced meal with protein, healthy fats, and carbs before drinking is ideal.
- Opt for clear spirits: Darker liquors like whiskey, brandy, and red wine contain more congeners, which can worsen hangovers for some people.
- Stay hydrated: Alternate with water or non-alcoholic beverages between drinks.
- Listen to your body: Stop drinking if you start feeling unwell or overly intoxicated.
- Prioritize sleep: Ensure you have time for a full night’s rest after a social evening.
Frequently Asked Questions
Q: What exactly causes a hangover?
A: Hangovers result from a combination of dehydration, poor sleep, mild alcohol withdrawal, direct irritants from alcohol and its byproducts, and certain behavioral factors like drinking on an empty stomach.
Q: Are there any real cures for a hangover?
A: There is no proven cure to immediately eliminate a hangover. Science-backed strategies can help ease discomfort and speed recovery, but only time allows your body to fully process alcohol.
Q: Is Korean pear juice, red ginseng, or dihydromyricetin effective?
A: Evidence for these is limited. Korean pear juice may only slightly help if taken before drinking, not after. Red ginseng shows some promise but needs more robust studies. Dihydromyricetin’s benefits remain unproven in clinical trials.
Q: Should I try IV drips or vitamin patches for hangover recovery?
A: Unless you are severely dehydrated or unable to keep down fluids, IV drips and vitamin patches offer no significant benefits over traditional rehydration and rest.
Q: What should I eat the morning after drinking?
A: Aim for easy-to-digest carbs (toast, crackers), protein-rich foods (eggs, yogurt), and vitamin C-rich fruits and veggies. Avoid greasy, fatty meals that could irritate your stomach further.
Key Takeaways
- Time is the only sure cure for a hangover, but hydration, rest, and nutrition help you feel better faster.
- Be skeptical of quick-fix products; most are not grounded in strong science.
- Prevention—moderate drinking, food before alcohol, and staying hydrated—is always best.
Remember: If you experience extreme, persistent symptoms (such as confusion, irregular breathing, seizures, or vomiting that won’t stop), seek medical help immediately. Responsible drinking and knowing your body’s limits are crucial for both safety and comfort on the morning after.
References
- https://www.houstonmethodist.org/blog/articles/2020/dec/hangover-cures-no-they-are-not-real-here-is-what-to-try-instead/
- https://www.the-independent.com/life-style/health-and-families/best-ways-to-cure-hangover-fast-pear-juice-iv-drips-b2758571.html
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6274469/
- https://my.clevelandclinic.org/health/diseases/16627-hangover
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