How To Avoid Hangover

How To Avoid Hangover

Avoiding a hangover—that miserable mix of headache, nausea, fatigue, and dehydration after drinking—requires a smart game plan before, during, and after alcohol consumption. Here’s how to prevent or greatly reduce the chances of a hangover:

✅ How To Avoid a Hangover

🟡 Before You Drink

1. Eat a Solid Meal First
   • Food slows alcohol absorption.
   • Choose meals with healthy fats, protein, and carbs (e.g., salmon, eggs, rice, avocado).
2. Hydrate in Advance
   • Drink at least 16–24 oz (500–700 mL) of water before drinking.
   • Being even slightly dehydrated increases your chances of feeling worse later.
3. Get Quality Sleep
   • A well-rested body handles alcohol better.
   • Drinking after sleep deprivation = guaranteed headache.

🔵 While You’re Drinking

1. Choose Clear Liquors Over Dark Ones
   • Dark liquors (e.g., whiskey, brandy, red wine) contain congeners, byproducts of fermentation that can worsen hangovers.
   • Opt for vodka, gin, or white wine for fewer toxins.
2. Stick to One Type of Alcohol
   • Mixing increases chances of stomach upset and hangover symptoms.
3. Drink Slowly
   • Your liver processes ~1 drink per hour.
   • Space drinks and sip them slowly.
4. Alternate with Water
   • For every alcoholic drink, have at least one glass of water.
   • Bonus: Add an electrolyte drink (like coconut water or sports drinks) if you’re drinking heavily.
5. Avoid Sugary Mixers
   • Sugar increases dehydration and insulin spikes.
   • Use soda water, fresh lime, or low-sugar mixers instead.

🟢 After Drinking (Before Bed)

1. Hydrate Again
   • Drink a big glass of water (or two) before bed.
   • Add an electrolyte tab or sports drink if you have one.
2. Eat a Light Snack
   • Something with complex carbs and protein can help stabilize blood sugar.
3. Take a Multivitamin or B-Complex
   • Alcohol depletes B vitamins and magnesium.
   • Replenishing may help your body bounce back faster.
4. Sleep as Much as You Can
   • Deep, uninterrupted sleep = faster recovery.

🚫 What Not to Do

❌ Mistake	Why It’s Bad
Drinking on an empty stomach	Rapid absorption = worse hangover
Chugging drinks	Overloads your system
Relying on coffee to sober up	Doesn’t help metabolism of alcohol
Taking Tylenol (acetaminophen)	Stresses your liver when combined with alcohol

If you need a pain reliever, use ibuprofen or aspirin — but with food to protect your stomach.

🧪 Bonus: “Hangover Prevention” Supplements

Some supplements may help, especially if taken before or during drinking:

• NAC (N-acetylcysteine) – supports liver detox
• Milk thistle – may protect liver cells
• B-complex vitamins – replenish what’s lost
• Activated charcoal – may reduce toxin absorption (effects are debated)

🧠 Summary: The Hangover-Proof Checklist

✅ Eat before drinking
✅ Stay hydrated
✅ Drink clear liquors
✅ Alternate with water
✅ Avoid sugary mixers
✅ Sleep well after
✅ Replenish electrolytes and vitamins