To avoid a hangover, consider the following evidence-based strategies:
- Drink in moderation or abstain : The severity of hangovers increases with the amount of alcohol consumed, so limiting intake or not drinking at all is the most effective prevention
- Eat before drinking : Having a full meal, especially foods with fat and carbohydrates, slows alcohol absorption and reduces hangover risk. Dairy products like milk or yogurt are good stomach liners
- Stay hydrated : Drink a glass of water between each alcoholic drink and have a large glass of water before going to bed. This helps counteract alcohol-induced dehydration, a major cause of hangover symptoms
- Choose drinks low in congeners : Darker alcoholic beverages like whiskey, brandy, and tequila contain congeners (toxic chemicals) that worsen hangovers. Opt for clear spirits such as vodka, gin, or rum, which have fewer congeners
- Avoid sugary and fizzy drinks : Sugary cocktails and fizzy alcoholic drinks speed up alcohol absorption and impair liver function, increasing hangover severity
- Don’t mix different types of alcohol : Sticking to one type of drink reduces the chance of overconsumption and stomach irritation
- Get adequate sleep : Rest helps your body recover and metabolize alcohol more effectively
Additional tips include consuming electrolyte drinks like Gatorade or Pedialyte, which can replenish minerals lost due to alcohol
, and considering supplements such as B vitamins or milk thistle, though evidence is less robust for these
. In summary, to avoid a hangover:
- Eat well before drinking
- Drink slowly and moderately
- Alternate alcoholic drinks with water
- Choose clear, low-congener alcohols
- Avoid sugary and fizzy drinks
- Get enough sleep
- Rehydrate and replenish electrolytes after drinking
These steps collectively reduce hangover risk and severity
