Five Top Tips For Avoiding A Hangover
- Mateo
- Mar 25
- 3 min read
Updated: 1 day ago
How to avoid a hangover is a mystical thing that we’d all like to know. But there is science behind it too, and while it’s not an exact science, there are tips out there that can make a difference.
Of course, if you’re even looking for the answer to the question “how to avoid a hangover”, then it’s probably important to say, without being judgemental, you should maybe explore your relationship with alcohol first and foremost.
Ultimately, there’s only one real way to avoid a hangover, drink in moderation or not drink at all, and that’ll be the message that every professional from rehab centres in Dundee to an Alcohol Rehab in Surrey will tell you. And it’s one that should be listened to given the rising rates of addiction across the country.
But, if you are looking to find strategies that can reduce the severity of a hangover after a night out drinking, here are some options…
Stay Hydrated
Firstly, you need to stay hydrated. Alcohol itself is a diuretic so while you may think you’re taking on lots of fluid, alcohol will increase urine production and lead to more fluid loss. This can result in headaches, dizziness and dry mouth - sound familiar?
Drinking plenty of water before and during a night out can aid with this, while you may also want to alternate alcoholic drinks with water to slow down your intake. Finally, have a large glass of water before you go to bed to replenish the fluids you’ve lost over the course of an evening.
Eat Before and During Drinking
Drinking on an empty stomach will lead to the body absorbing alcohol much faster, so by eating a balanced meal before drinking you can minimise the impact it has on the body. What’s more, snacks throughout the evening can also keep energy levels up and reduce the impact of alcohol.
The best foods to eat prior to drinking alcohol can include:
Healthy fats like avocado, nuts, and olive oil can help slow alcohol absorption.
Protein-rich foods like eggs, chicken, and fish can help stabilise blood sugar levels.
Complex carbohydrates like whole grains and vegetables provide steady energy and help prevent blood sugar crashes.
Choose Your Drinks Wisely
Different alcoholic drinks can affect the body in different ways. Some include higher levels of congeners, which can contribute to more severe hangovers, while carbonated drinks, like champagne for example, can speed up alcohol absorption.
While the best way to stay hangover free is alcohol free drinking, clear spirits like vodka and gin have fewer congeners, while darker drinks like whisky, red wine and brandy have more within them. While drinking clear spirits won’t eradicate the risk of a hangover, it may make them less severe. Depending on how much you drink, of course.
Pace Yourself and Drink Responsibly
Drinking too quickly or consuming excessive amounts of alcohol increases the likelihood of a hangover. Spacing out your drinks and knowing your limits can help prevent overconsumption.
Listening to your body and knowing when to stop is crucial for preventing the worst effects of alcohol the next day.
Get Plenty of Rest
Alcohol disrupts sleep quality, making hangover symptoms worse. Even if you sleep for a long time after drinking, the quality of rest is often poor due to alcohol's impact on REM sleep.
Consider stopping drinking at least an hour before you go to bed to allow the body to start processing the alcohol, while you should avoid any caffeine or heavy meals before bed as this can also add to the disruption.
Finally, create a calm sleeping environment, with minimal noise or light exposure to give your body the best chance of a restful night’s sleep. The better the rest, the less intense the hangover symptoms will be when you wake up.