Anyone who’s ever overindulged knows the misery of a hangover. Headaches, nausea, fatigue, brain fog, and regret can turn a fun night into a rough morning.
While there’s no guaranteed cure for a hangover, there are several strategies that may reduce your chances of getting one—or help you recover more comfortably afterward. Here are 15 ways to avoid or survive the aftermath of a night of drinking.
15. Eat Before You Start Drinking
Drinking on an empty stomach allows alcohol to enter your bloodstream more quickly.
A meal containing protein, healthy fats, and complex carbohydrates may help slow alcohol absorption and reduce some of alcohol’s immediate effects.
14. Start Hydrated
Alcohol can contribute to dehydration, especially if you’re drinking heavily.
Making sure you’re adequately hydrated before you start drinking gives your body a better foundation for the night ahead.
13. Don’t Treat Alcohol Like a Race
One of the simplest ways to reduce hangover risk is to drink more slowly.
Spacing drinks out over time gives your body a chance to process alcohol more effectively.
12. Alternate Alcohol With Water
A common strategy is to drink a glass of water between alcoholic beverages.
This can help maintain hydration and naturally reduce the total amount of alcohol you consume.
11. Be Mindful of Sugary Drinks
Sweet cocktails can be deceptively easy to drink quickly.
While sugar doesn’t directly cause hangovers, sugary mixers may encourage faster consumption and can contribute to feeling worse the next day.
10. Know Your Personal Limits
Everyone processes alcohol differently based on factors such as body size, sex, genetics, food intake, and overall health.
Understanding your own limits is one of the most effective ways to prevent a miserable morning.
9. Don’t Assume Clear Liquor Is a Free Pass
Some studies suggest darker alcohols containing higher levels of congeners may contribute to worse hangovers in some people.
However, the total amount you drink remains far more important than the specific type of alcohol.
8. Avoid Drinking Right Before Bed
Going to sleep immediately after your last drink may worsen sleep quality.
Giving yourself a little time to hydrate and wind down before bed may help you feel better the next morning.
7. Get a Good Night’s Sleep
Alcohol can disrupt normal sleep cycles and reduce restorative sleep.
The more rest you can get after drinking, the better chance your body has to recover.
6. Rehydrate First Thing in the Morning
One of the most effective hangover recovery steps is simple: drink water.
Electrolyte-containing beverages may also help replenish fluids lost during the night.
5. Eat a Balanced Breakfast
You don’t necessarily need a giant greasy meal.
Many people feel better after eating foods that contain protein, carbohydrates, and nutrients, such as eggs, fruit, oatmeal, or toast.
4. Try Ginger for Nausea
Ginger has long been used to help ease nausea and digestive discomfort.
Ginger tea, ginger chews, or ginger-containing foods may help settle an upset stomach.
3. Take a Walk
If you’re feeling up to it, light physical activity can help improve circulation and boost energy levels.
Just don’t mistake a walk for a cure—your body still needs time to recover.
2. Skip the “Hangover Cures”
Coffee, greasy food, cold showers, detox drinks, and miracle supplements are often marketed as hangover fixes.
While some may help you feel temporarily better, none of them remove alcohol from your system faster.
1. Give It Time
The uncomfortable truth is that the most reliable hangover remedy is time.
Your liver needs time to process alcohol, and your body needs time to restore balance. Rest, hydration, food, and patience remain the most effective recovery tools.
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