Here's Why Hangovers Are Worse As You Age

If you’ve noticed your hangovers becoming more unbearable as you get older, you're not imagining it. The days when a simple bagel and a bottle of water could ease your pounding headache and upset stomach after a night of shots and beer seem long gone. These days, your usual hangover remedies and comfort foods likely don't work as well, and it feels like you need a full day of rest—and maybe even an IV drip—to recover from a night out.

A hangover, the unpleasant set of symptoms that occur after heavy drinking, varies from person to person, but common complaints include dizziness, light and sound sensitivity, nausea, headaches, and fatigue, as noted by The National Institute on Alcohol Abuse and Alcoholism. In addition to disrupting liver function, hangovers can affect hormone levels, sleep patterns, and gut health.

Given the natural changes our bodies undergo as we age, it’s no surprise that these hangover symptoms—caused by the body’s attempt to process alcohol—often feel more intense or happen after fewer drinks as we grow older.

Why Hangovers Become More Intense as You Age

As we age, our ability to metabolize alcohol decreases.

Age plays a significant role in why you feel extra "blah" after drinking too much. “As we grow older, our bodies become less efficient at processing alcohol,” explains David Kahana, MD, a gastroenterologist and formulator at 1MD Nutrition. “Changes in liver function and general health with age can also play a part.”

Dr. Kahana notes that everything we consume is processed by the liver, and as we age, the enzymes responsible for breaking down alcohol become less active. This causes alcohol to stay in our system longer, making hangovers feel worse. "Aging leads to a gradual decrease in our body’s ability to recover from stressors, including the effects of alcohol," he adds.

As we age, staying properly hydrated becomes more challenging.

Dr. Kahana explains, “Aging also affects our body’s ability to maintain proper hydration levels. Alcohol, being a diuretic, combined with age-related changes in water retention, can cause increased dehydration and worsen hangovers.” Keep in mind that much of the misery you feel after a hangover is due to dehydration, thanks to alcohol’s diuretic properties.

On the other hand, if you wake up after a night of Aperol spritzes feeling fantastic, good for you! But don’t get too comfortable—this doesn’t necessarily mean you aren’t suffering on the inside. “Just because you don’t feel hungover doesn’t mean alcohol isn’t affecting your health,” warns Dr. Kahana. “Chronic alcohol consumption puts a lot of stress on the body, accelerating the aging process.”

Preventing a Hangover is the Only True Cure

Take it easy and don’t overindulge.

The only surefire way to avoid a hangover at any age is to limit excessive drinking (even if you swear by the "beer before liquor, never sicker" rule, you're still not immune to a hangover). Despite the endless hangover remedies and supplements out there, the NIAAA points out that there’s no magical cure; in most cases, your symptoms should ease within about 24 hours.

Keep up with hydration and restore your electrolytes.

If you're feeling hungover, Dr. Kahana stresses that hydration is crucial. He recommends foods and drinks that aid the body’s natural recovery process: anti-inflammatory ingredients like ginger, which can soothe nausea, and fluids rich in electrolytes to help with hydration.

The Bottom Line: Show Your Body Some Love

It’s perfectly normal for your body to take longer to bounce back from a margarita-filled night when you’re no longer in your 20s. So the next time you're tempted to refill your glass with rosé, try sipping on water or sparkling seltzer with fruit in between. These refreshing alternatives will not only hydrate you but also lessen the aftereffects. “As we age, the impact of alcohol on our health can be amplified,” Dr. Kahana explains. “The best way to prevent or recover from a hangover is to drink responsibly, pace yourself, and stay hydrated.”