To prevent a hangover, several evidence-based steps can be taken before, during, and after drinking alcohol: Before drinking:
- Eat a full meal to slow alcohol absorption.
- Consider taking B vitamins and zinc supplements which may reduce symptoms.
- Avoid acetaminophen (Tylenol) as it can be toxic to the liver when combined with alcohol.
While drinking:
- Drink alcohol in moderation or not at all since hangovers worsen with more alcohol consumed.
- Avoid drinks high in congeners (toxic by-products found in darker liquors like whiskey, bourbon, and tequila); choose clear liquors like vodka or gin.
- Drink plenty of water to stay hydrated; alternate alcoholic drinks with water and have a big glass before going to sleep.
- Avoid sugary or carbonated mixers which can increase alcohol absorption and hangover severity.
After drinking:
- Get adequate sleep to allow the body to recover.
- Eat a nutritious breakfast with complex carbohydrates and fats, such as eggs and avocados, to help metabolize alcohol and reduce symptoms.
- Rehydrating with electrolyte solutions (sports drinks or bouillon soup) can replace salts lost due to alcohol’s diuretic effect.
In summary, preventing a hangover involves drinking moderately, staying hydrated by drinking water alongside alcohol, choosing drinks with low congeners, eating well before and after drinking, and getting enough rest. Avoiding acetaminophen with alcohol and focusing on balanced nutrition and hydration are key preventative measures.
