Strategies to Avoid a Hangover: Before, During, and After Drinking

The surest way to dodge a hangover is to abstain from alcohol completely—embracing sobriety or opting for a California sober lifestyle. However, even moderate drinkers aren’t immune to the unpleasant aftermath of a night out. Hangovers stem from factors like toxic congeners in alcohol and its dehydrating effects. While steering clear of cocktails altogether is one solution, it’s not the only one. Preparing a proactive hangover prevention strategy can help mitigate the effects of alcohol and keep you feeling your best the next day. Below, you’ll find expert-recommended tips for preventing hangovers—no need for hair of the dog—along with remedies to ease symptoms if they strike.

Preventing a Hangover: Steps to Take Before Drinking

Consume fatty foods

According to medical professionals, consuming food, particularly those high in fat, slows down the body's absorption of alcohol. This delay can help reduce the likelihood of a hangover. Avocado, packed with healthy fats, is an excellent pre-drinking snack—making guacamole for the table a smart choice.

Incorporate high-fiber foods

High-fiber foods—such as Brussels sprouts, lentils, and popcorn—help metabolize alcohol and slow its absorption, preventing it from entering the bloodstream too quickly, according to Dr. Chris Meletis, a naturopathic physician.

Boost your vitamin C intake

Known for its immune-boosting properties, vitamin C can also help alleviate hangover symptoms. Discover three tasty ways to incorporate more vitamin C into your meals.

Preventing a Hangover While Drinking

Steer clear of congeners

Congeners are chemical compounds responsible for the flavor and color of alcoholic beverages. While all alcohol contains congeners, darker varieties like red wine and whiskey tend to have higher concentrations. These substances can trigger inflammation, contributing to hangover symptoms.

Dr. Jeffrey Wiese, a Tulane University medicine professor, recommends choosing lighter-colored, highly filtered alcohols. Premium spirits often undergo extensive filtration, reducing congener content and minimizing hangover risks. For example, SKYY Vodka emphasizes its "four-column distillation," "three-step filtration," and "exceptional purity."

Be cautious of sulfites

Wine, particularly red wine, often contains sulfites that may trigger headaches in sensitive individuals, even before hangover symptoms appear.

Stick to a single type of drink

This approach helps you monitor your alcohol intake more effectively and reduces the risk of stomach discomfort.

Avoid carbonated drinks

Studies suggest that carbonation—whether in champagne or mixed drinks with sparkling or tonic water—accelerates alcohol absorption. The bubbles expand the stomach's surface area, increasing alcohol uptake and raising the chances of a rough morning.

Switch between water and alcohol

Staying hydrated by drinking water during your night out is an effective hangover prevention strategy. Water helps counteract alcohol's dehydrating effects, which is crucial for avoiding hangovers. This is especially important when combining alcohol with caffeine, as it amplifies dehydration. Additionally, alternating drinks helps you moderate your alcohol consumption.

Reduce the number of shots

Shots, while enjoyable in the moment, are a major contributor to hangovers. A standard shot contains 1.5 ounces of alcohol, typically around 40% ABV. While they deliver quick effects due to their potency, their concentrated nature often leads to worse hangovers. To minimize next-day discomfort, limit your shot intake or opt for beer, wine, or cocktails instead.

Preventing a Hangover After Drinking

Get extra sleep

Sleep is essential for recovery, and allowing yourself to sleep in or go to bed early can help your body bounce back after a night of drinking. However, alcohol can disrupt sleep quality and duration, making this tip more challenging to achieve.

Stay hydrated with water

Consider it a detoxifying rinse. Alcohol increases urination, leading to dehydration. After a night out, drink more water than usual to rehydrate effectively.

Try Pedialyte

While commonly used to hydrate children, Pedialyte has gained popularity as a hangover remedy for adults. Available in various flavors and forms—like powder mixes, sports drinks, and ice pops—it replenishes sugars and electrolytes, which are crucial for recovery.

Consume bland carbs

Think plain toast or oyster crackers. These simple carbohydrates absorb residual alcohol in the stomach, provide energy, and help ease nausea.

Incorporate honey

To address low blood sugar, try spreading a tablespoon or two of honey—packed with antioxidants and fructose—on your morning toast.

Include eggs in your meal

Eggs are nutrient-dense and contain cysteine, an amino acid that aids in detoxifying the liver by eliminating harmful free radicals. Check out these simple egg recipes for a quick recovery after a night of drinking.

Consider taking a non-steroidal anti-inflammatory, such as ibuprofen

Non-steroidal anti-inflammatory drugs (NSAIDs) can alleviate headaches without causing stomach discomfort. However, avoid overusing ibuprofen-based pain relievers, as some medical professionals caution that they may interact with alcohol and harm the liver.

Consider light exercise (if you feel up to it)

Pay attention to your body: If a hangover has left you feeling completely drained, it’s best to rest and avoid strenuous activity. However, if you’re able, many people find that light to moderate exercise helps clear the lingering effects of a hangover. Physical activity boosts circulation, metabolism, and aids in flushing out toxins.

Frequently Asked Questions

• What are the best drinks for a hangover?

  Hydration is essential, and water should be your first priority. After rehydrating, consider beverages rich in electrolytes—such as Gatorade, Pedialyte, lemon water, or tomato juice—to restore energy lost due to dehydration. While fizzy drinks like cola might offer temporary relief, they don’t replenish essential minerals and provide only short-term comfort. For a carbonated option, try ginger ale or Sprite, which can also help ease nausea.

• What is the fastest way to cure a hangover?

  While there’s no instant cure for a hangover (prevention is always the best approach!), you can take steps to recover more quickly. Stay hydrated by drinking plenty of water throughout the day. Boost your energy with vitamin B and zinc supplements in the morning. Opt for a hearty breakfast with carbs and protein, like eggs on toast, to kickstart your day. If you need an energy lift, a cup of coffee can help—just ensure you’re drinking enough water. Finally, consider an afternoon nap to alleviate any lingering hangover-related anxiety.