These are the hangover cures that actually work
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So, you’ve had a drink. And another. And another. And one more for luck. Suddenly, it’s 03:00am and you’re wondering when the last time you stayed out this late drinking was. The following day, your mind, body and soul are paying the consequences.
But the day doesn’t have to be a write-off, there are some hacks that can help to cure the symptoms you’re feeling to make you bounce back (albeit a little woozily) in no time.
Why do we get hungover?
A hangover is how our body physically reacts to alcohol, which is technically toxic to our digestive system. Just like you’d fight off a cold or virus, your hangover is your body reacting to a substance that shouldn’t be processed. It typically lasts for about 24 hours after your blood alcohol level returns to zero, with symptoms of nausea, headaches and exhaustion common occurrences.
The signs of a hangover won’t just make you feel bad, but it’s also why you may not look your best. Dr Tutku Bulut, dermatologist at Promeds Clinic, explains: ‘Alcohol is a diuretic, which means it makes you lose more water than you take in. Skin is the body’s largest organ, so dehydration often shows up most clearly here. When the water content in the skin drops, fine lines become more pronounced, elasticity decreases, and the complexion looks flat and tired.
‘Alcohol also dilates blood vessels, which explains the flushed, puffy appearance many people notice after a night out. Beyond this, alcohol interferes with sleep quality, which is crucial for overnight repair, and increases oxidative stress and glycation, the processes that break down collagen and accelerate visible ageing. Put simply, alcohol indulgence can leave your skin looking older, duller, and less resilient.’
How much booze is too much?
Indulging now and then on a night out isn’t as damaging to your health as drinking heavily most days, but you should still try to keep in mind a healthy amount to not go past. The NHS advises that for a healthy, balanced lifestyle you shouldn’t be consuming more than 14 units of alcohol a week. That averages to about 6 pints of beer, or 10 small glasses of wine.
There are some signs that your hangover is not just a regular hangover that you should know before drinking. If someone you’re drinking with is experiencing vomiting, slowed breathing or confusion then you should ring the emergency services.
If you’re excessively drinking in the hope of finding liquid courage on a night out, then that could be a telling sign that you’re drinking too much for the wrong reasons.
Tansy Forrest, alcohol moderation expert and author of Ten Steps to Drink Less and Live Well, says that alcohol doesn’t have to be a crutch we rely on: ‘Start by identifying your triggers and values, then replace alcohol with healthier coping strategies.
‘This can include exercise, social connection, relaxation techniques or creative hobbies. Reframe drinking as a choice – not a necessity – and focus on how cutting back brings you closer to the life you want.’
What can you do to prepare before drinking?
If you want to stop the hangover before the drinking begins, there are a few tricks that can help reduce the headache. The most obvious tip for avoiding a hangover is to not drink at all, or trialling an alcohol-free break, Tansy explains: ‘A sober period, like Sober October in the run up to the festive period, helps reset tolerance, builds confidence in living without alcohol, and shows what life feels like unclouded.’
Try not to drink on an empty stomach. Not only will this stop you from buying that greasy kebab at 02:00am that you find littered around the house the next morning, but it’ll make sure that your body is prepared for the volume of toxic fluid you’ll be consuming.
Darker liquors like whisky and rum may not be the best drink of choice, as they contain higher amounts of congeners. Congeners are ingredients found in alcohol during the distillation process, when yeast converts sugar into ethanol and congeners.
The more distilled a spirit is, the fewer congeners are found, but the more expensive the drink may be. It doesn’t mean that splurging on other drinks will be any less harmful, but the chances of you experiencing a hangover on clear spirits like gin or vodka is less likely when you avoid darker alternatives.
It goes without saying that if you’ve had a drink, you never drive. When you’ve got a taxi booked in advance, or a hotel room when you’re celebrating that weekend away, you’re making safe and measured steps to make sure that there’s no risk you’ll get behind the wheel. Never feel tempted to drive when you’ve been out drinking.
How to cure your hangover
1. Giving your skin some TLC
There’s nothing worse than feeling the weight of the hangover bringing you down, only to see the mark that the night before left on your face. As you’re recovering, looking after your skin can help you to feel more refreshed form the inside out, making you look better and wiping away that makeup from the night before.
‘One of the quickest fixes for a tired complexion is increasing circulation,’ Dr Tutku shares. ‘Face rollers and gua sha tools stimulate blood flow, which in turn delivers oxygen, minerals, and vitamins more efficiently to skin cells. They also encourage lymphatic drainage, which reduces the build-up of toxins and relieves swelling. If the tools are chilled, they add the bonus of vasoconstriction, which tightens blood vessels and lessens redness.
‘The under-eye area is notoriously quick to reveal late nights. Puffiness here is caused by fluid retention and dilated vessels. Cooling hydrogel eye patches or masks provide immediate relief by constricting vessels and calming inflammation.’
2. Fermented food is your friend
Food can be your friend when you’re battling a hangover, as long as you can stomach it. Fermented foods like kimchi or sauerkraut can be packed with everything you need to support your gut and help your body process all of the alcohol you consumed the night before.
Dr Sarah Schenker, consultant dietitian and nutritionist for Vadasz, explains: ‘While it goes without saying, the best way to avoid a hangover is to drink in moderation. However, if you do get a bit carried away and end up suffering the next day, fermented foods are a good choice to help you recover.’
‘Fermented foods are easy to digest, and the probiotics produced during fermentation can help restore the balance of friendly bacteria in your gut, which can be disrupted by too much alcohol. Combined with drinking plenty of water, you should be feeling back to normal in no time.’
If you’ve got the energy, why not try a dad-certified hangover soup recipe? Nick Vadasz, author of The Pickle Jar (£20, Hachette UK) was told about pickle soup by his dad. He said it was a common hangover cure in Hungary, so Nick developed the recipe.
Now you can make a bowl of hearty goodness for your body to refuel, enjoyed from the safety of your bed.
3. Electrolytes can help you refuel
The main reason your head is pounding is because you’re dehydrated. Alcohol is a high diuretic, meaning you’re more likely to urinate after drinking but the water content in your body is not being replenished.
Boosting the amount of water you drink can alleviate some of the symptoms and has sometimes been found to help people battling a hangover if they’ve rehydrated before falling asleep. This isn’t a clear cure though – don’t expect your line of shots to go away just because you had one glass of water before bed.
Electrolytes can be a great way to feel more hydrated, as Charles Ebubedike, pharmacist and co-founder of O.R.S. Hydration, explains: ‘Dehydration is one of the main drivers of hangover discomfort.
‘Adequate hydration helps restore blood volume, supports circulation, improves nutrient delivery and allows your liver and kidneys to process and clear alcohol by-products more efficiently. Rehydrating with water plus electrolytes (particularly scientifically balanced ones like O.R.S Hydration tablets) speeds this process up and can reduce feelings of dizziness, fatigue and brain fog.’
Even if you’re not hungover, electrolytes can be a great way to make sure that your body is getting the support it needs. When you’re dehydrated, during the summer heat or following an intense workout, electrolytes can revitalise your water consumption and leave you feeling less exhausted.
‘They help regulate fluid balance, maintain blood pressure, support nerve signalling and keep muscles working properly,’ Charles adds.
‘Many people find electrolyte drinks useful after exercise, during hot weather, when travelling, or any time they’re losing fluids (for example through sweating). Used sensibly, they’re an easy way to stay well-hydrated and support your overall wellbeing.’
4. Avoid the greasy fry up
A great bacon sarnie can tempt anyone, even if they’re not hungover, but it’s not what will help your gut get back into shape. Carefully avoiding certain food groups may help to settle the nausea you’re feeling and prevent any sickness.
‘Forget a greasy fry-up – overloading your stomach is not going to do you any favours!’ advises Kathryn Danzey, health coach and founder of Rejuvenated. ‘Instead, help your body to detoxify by eating naturally purifying foods. If you can face it, beetroot helps the body to detoxify and can support your liver in flushing out toxins. It’s also a great energy boost (many athletes swear by beet juice).
‘The perfect hangover breakfast could include a slice of wholegrain toast, along with a serving of scrambled eggs, wilted spinach and tomatoes (a great source of vitamin C, and rich in the antioxidant lycopene), or a slice of toast with some nut butter and sliced banana.’
5. Have a lie in
You’ve just spent the night partying the night away and using up all of your energy. Now that your body is facing the hit of dehydration and dizziness as your blood alcohol levels return to normal, it’s only natural that you’ll feel exhausted. Having a snooze can help to recharge your energy levels and make the afternoon slip by faster as you recover.
A healthy night’s sleep requires eight hours, so if you spend longer than that dancing the night away, then getting some rest may be what’s best for you.
6. Understand when you need painkillers
Aspirin or ibuprofen can help to turn down the intensity of the headache in your head that’s trying to keep the party going. Partnered with plenty of water, painkillers can help tackle the symptoms of dehydration that are making your head feel sore. Be sure that you take the recommended dosage listed on the packet, and your body aches should begin to numb in no time.
If you’re routinely experiencing a bad hangover or drinking above the recommended amount for a healthy lifestyle, this could be a sign that you need to make a change.
Turning to alcohol to cope with your emotional wellbeing should be tackled, advises Tansy: ‘Stress, loneliness, boredom and unresolved emotions are the common triggers for us to use alcohol as a quick but unhelpful coping mechanism.
‘Alcohol may provide temporary relief by numbing feelings or lifting moods, however it actually disrupts brain chemistry, often worsens anxiety, low mood and sleep in the long run. Managing alcohol consumption brings so many benefits, including deeper and better-quality sleep, strengthened relationships with loved ones and saving money. Improving your relationship with alcohol can help you to embrace a more balanced and fulfilling life.’
Here’s how to manage your alcohol intake on a night out
Sometimes the best way to prevent a hangover can be not getting that extra drink in the first place. Reducing your alcohol intake to avoid binge drinking can be a cheaper alternative to that extra glass of wine you’ll spill down your outfit anyway.
It can also be the difference between a headache and a written-off day the morning after. When you’re drinking, try alternating between water and alcohol to worsen the symptoms of dehydration.
Make sure to eat beforehand or stomach a bite to eat before you go to bed. If you can’t handle too much food, bananas may be a good go-to snack, explains Kathryn: ‘Bananas are a great snack or food to eat when hungover as they help to replenish electrolytes. Ionic electrolytes optimise cellular metabolism throughout the body helping to balance and maintain salt levels, or those that have been depleted by one too many glasses of fizz.
‘Healthy, hydrated cells release ATP (adenosine triphosphate) which is needed for cellular energy, giving you that extra spring in your step the morning after the night before.’
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