How To ‘Cure’ A Hangover: Expert-Backed Tips (2024)

An alcohol hangover occurs when your body can’t keep pace with processing the amount of alcohol you ingest.

“Alcohol (ethanol) is quite a potent diuretic and excessive consumption often leads to dehydration and metabolic imbalances,” says Bac Nguyen, M.D., a family medicine physician with Inspira Medical Group in Mullica Hill, New Jersey. “In simplest terms, a hangover is alcohol-induced physiologic exhaustion, in many ways similar to heat exhaustion.”

Different people have different abilities to metabolize alcohol, which may affect their hangover sensitivity. Sometimes an individual’s tolerance may even change daily, based on factors like illness or hormones.

The term “alcohol hangover” refers to “the combination of negative mental and physical symptoms which can be experienced after a single episode of alcohol consumption, starting when blood alcohol concentration (BAC) approaches zero,” according to the Alcohol Hangover Research Group (AHRG). In other words, a hangover doesn’t begin until the alcohol leaves your system.

The recently updated AHRG definition is also important because it recognizes that while the probability of a hangover is heightened when a person consumes more alcohol than their norm, it’s not only after a night of excessive drinking that hangovers happen. In fact, these symptoms may surface day or night, sometimes even at low BAC levels. It’s the transition from intoxication to zero alcohol in the body that spurs the hangover.

All of this makes it very difficult to pin down an actual standardized hangover level. Previously, research noted 0.11% BAC was considered the “toxicological threshold,” meaning that sufficient alcohol had been consumed at that percentage point to develop a hangover. But recent research shows that “subjective intoxication” (in other words, the individual degree of reported drunkenness), and not BAC, is the most important determinant of hangover severity.

Although there is no consensus on the exact mechanism of what causes hangover symptoms, according to Alona Pulde, M.D., a nutrition and lifestyle medical expert and co-founder of We Heal, the following contributing factors have been identified:

• Alcohol increases urination by suppressing a hormone called vasopressin (which helps kidneys retain fluid). This excess loss of fluid can result in dehydration with symptoms including dizziness or light-headedness, fatigue and headaches.
• Research indicates that hangovers are often linked to elevated cytokines, mounted by our immune systems to help control inflammation. This inflammatory response brings on symptoms such as nausea, headaches, difficulty concentrating and general malaise.
• Increased stomach acid from alcohol consumption results in gastrointestinal irritation and resulting abdominal pain, nausea and vomiting.
• Alcohol can lead to low blood sugar and corresponding symptoms of fatigue, shaking, anxiety, dizziness and confusion.
• Alcohol negatively impacts your sleep. Although you may fall asleep faster, the sleep is not restful or deep, leaving you feeling tired. So part of hangover grogginess may also be sleep deprivation.

Currently there is no known “true cure” for a hangover except letting it wear off, according to Dr. Nguyen.

“Once alcohol is absorbed into the body, it is broken down into a highly toxic metabolite (chemical) known as acetaldehyde, which causes inflammation and induces oxidative stresses, leading to tissue damage and the hangover symptoms,” he notes.

Over time, the body breaks down acetaldehyde into a less-toxic acetate and the symptoms resolve. But other than waiting for that to happen, there really doesn’t seem to be a legitimate quick fix for the damage already done.

A recent review of hangover treatments in Addiction also found that out of 21 placebo-controlled studies looking at purported hangover cures such as clove extract, red ginseng and Korean pear juice, there was only very low-quality evidence showing any of them actually work^[1]Roberts, E, Smith, R, Hotopf, M, Drummond, C. The efficacy and tolerability of pharmacologically active interventions for alcohol-induced hangover symptomatology: a systematic review of the evidence from randomised placebo-controlled trials. Addiction. 2022;117:2157– 2167. .

So, what’s a regrettably hungover person supposed to do?

In cases when it’s too late for abstinence, there are at least a few things that may make an individual with an alcohol-induced hangover feel a little better.

Rehydrate the Right Way

Pumping fluids is one of the first steps to take toward helping your body recover—if you’ve entered hangover territory, chances are you’re also pretty dehydrated (experts also note another way to help counteract the dehydrating effects of alcohol is to rehydrate while you’re still drinking alcohol).

“In addition to being a diuretic—meaning it causes you to urinate more frequently—and blocking the release of vasopressin (a hormone that helps your body hold on to water), alcohol also affects the functioning of the hypothalamus, a region of the brain that regulates thirst,” says Sally K. Norton, a nutrition expert and author of Toxic Superfoods.

Dehydration can also worsen if your hangover symptoms include nausea/vomiting or diarrhea. If that’s the case, tiny sips of water—or even just ice chips if that’s all that can be tolerated—can help start to restore the body’s equilibrium.

If you’re able to keep down more, you may also wish to try one of these rehydration options:

• Coconut water. “Dehydration leads to a loss of electrolytes like potassium and sodium,” says Norton. “Coconut water not only helps with hydration but also serves as a source of potassium, effectively replenishing depleted levels of this vital mineral.”
• Sports drinks. Consuming sports drinks like Gatorade during and right after drinking alcohol may help minimize symptoms as well. In addition to replacing fluids, sports drinks contain minerals to help retain fluids better than plain water, and also have sugar, which will help restore blood glucose levels, according to Dr. Nguyen.
• Cantaloupe. Cantaloupe contains high water content, which can help rehydrate the body and combat dehydration, says Norton. It also provides vitamins and minerals, such as vitamin C and potassium, which can support overall health and replenish nutrients that may be depleted after alcohol consumption.

One beverage to watch? Coffee. Though many people may think it helps, it can actually dehydrate you more. If you need it for your headache or to conquer grogginess, then Dr. Nguyen says to make sure you drink plenty of non-caffeinated fluids along with it.

In cases of severe nausea and vomiting, an IV may be required for rehydration. However, it shouldn’t be relied on to “cure” hangovers (as it’s sometimes advertised).

“An IV drip is essentially direct replenishment of fluids and electrolytes/sugar into the bloodstream, and it can provide the body with adequate fluid and nutrients to help speed up this process, but IV drips are generally not readily available, and can be costly at an emergency department,” says Dr. Nguyen. “The rule of thumb in medicine is when the gut works, use it—in other words, if you can eat and drink, then you should eat and drink to rehydrate.”

Consume Complex Carbs

If you’re able, consuming some quality carbs can help boost your blood sugar levels.

“Because alcohol suppresses the liver from making sugar, drinking alcohol may lower your blood glucose, the main food for your brain,” says Dr. Nguyen. He explains this is why whole carbs are important in hangover recovery—because they contain glucose and can help boost blood sugar levels, which have tanked after alcohol consumption.

For those needing more bland foods due to nausea, good options might include brown rice, oats and whole grain bread or toast, suggests Dr. Pulde. You want fast-digesting carbs that won’t linger in the stomach, adds Norton.

However, skip the greasy foods, advises Norton, who notes it’s a myth that they will “soak up” the alcohol, as hangovers don’t start until after the alcohol has cleared your system. So all a slow-digesting, greasy morning-after meal will do is probably make your irritated stomach feel worse.

Take an Anti-Inflammatory

There are a couple reasons that taking an anti-inflammatory medication may help with hangover symptoms.

To begin with, popping an aspirin or ibuprofen (like Advil or Motrin) may help with headaches and body aches when taken as directed.

However, don’t take acetaminophen (Tylenol). Dr. Nguyen warns this drug should be avoided because if any alcohol is still in your system, it can potentially worsen the toxic effects of acetaminophen on your liver (which is already under duress from the alcohol).

Taking an anti-inflammatory may also help calm down your body’s immune system. After drinking too much, research shows that the body responds by releasing cytokines, which are a protein meant to help you “recover” from the toxin (i.e. alcohol). However, by trying to “help,” the released cytokines (which are part of a ramped up immunological response) may simultaneously cause some of your hangover symptoms.

Get Some Ginger

Ginger has long been used as a natural remedy for relieving nausea and vomiting.

Norton recommends that anyone dealing with hangover queasiness consider consuming some ginger tea, or perhaps even just sucking on some crystalized ginger root.

“It contains compounds called gingerols and shogaols, which can help soothe an upset stomach and reduce feelings of nausea,” says Norton. “Ginger also has carminative properties—meaning it can help reduce bloating, gas and improve digestion—and it stimulates the production of digestive enzymes, which can facilitate the breakdown of food and alleviate digestive issues.”

What’s more? A recent review in Molecules found that ginger may have liver-protective effects^[2]Wang F, Li Y, Zhang YJ, Zhou Y, Li S, Li HB. Natural Products for the Prevention and Treatment of Hangover and Alcohol Use Disorder. Molecules. 2016;21(1):64. .

Replenish Your B Vitamins and Zinc

Drinking yourself into a state of hangover can also seriously tank your vitamin stores. However, certain vitamins may actually help stave off hangovers, so getting these supplies built back up is important.

“Vitamin B3 (niacin) and zinc are considered beneficial for hangovers due to their roles in alcohol metabolism, energy production and supporting overall health,” says Norton. Vitamin B3 helps metabolize alcohol and provides energy, while zinc replenishes nutrient levels and supports immune and digestive function.

One very small study in the Journal of Clinical Medicine found that people whose diets contained more zinc and B vitamins had less severe hangovers^[3]Verster J, Vermeulen S, Loo A, Balikji S, Kraneveld A, Garssen J, Scholey A. Dietary Nutrient Intake, Alcohol Metabolism, and Hangover Severity. J Clin Med. 2019;8(9):1316. .

B vitamins are also responsible for energy and brain function—two things that most people experiencing hangovers may find impaired.

“Dietary intake over supplementation in general is a safer approach—one that can nourish the body without potentially harmful side effects,” says Dr. Pulde. So, if you can stomach it, try to get your B vitamin and zinc stores back up with foods like whole grains, nuts, seeds, legumes and eggs.

Sleep It Off

When all else fails, just go back to bed.

Many hangover symptoms are actually the result of a poor night’s sleep. In fact, studies show reduced sleep time may also lead to worse hangovers.

Alcohol is a strong sleep initiator (meaning you may fall asleep faster when intoxicated), but it also disturbs sleep quality, so you’ll spend less time in REM and wake up more frequently (even if you don’t remember the sleep interruptions). This disturbed sleep pattern may lead to a sleep hangover in addition to the alcohol hangover. “​​Sleep helps a hangover by providing rest and recovery, restoring hydration levels, aiding in detoxification and relieving symptoms such as headache and fatigue,” says Norton.

Most hangovers resolve on their own. However, heavy drinking can lead to alcohol poisoning, which is a medical emergency. Symptoms may include mental confusion, vomiting, difficulty breathing, slow heart rate, trouble staying awake/alert and maintaining consciousness, clammy or pale skin and seizures. If alcohol poisoning is at all suspected, call 911 for immediate medical attention.

If you’re concerned about the amount that you’re drinking (amount, frequency or impact on your quality of life), Dr. Pulde suggests you connect with your physician to discuss opportunities for support.

Otherwise, while there are many hypothesized cures for a hangover, the only one proven to be effective is time.

“Your body needs to metabolize the alcohol you consumed while giving itself time to rehydrate, heal tissue that has been irritated and quell the immune response,” says Dr. Pulde. You can help your system by actively rehydrating—and honoring your body’s need to rest and recover.