Science-Backed Cures and Remedies for Hangovers

Understanding Hangovers and How to Recover

Hangovers are an unpleasant rite of passage after a night of heavy drinking. That throbbing headache, nausea, and overall feeling of doom are caused by both dehydration and excess byproducts of alcohol metabolism. While there is no true "cure" for a hangover, there are many scientifically proven remedies that can relieve symptoms and help you recover faster.

The Causes of Hangovers

Hangovers have multiple interacting causes that create the misery:

• Dehydration - Alcohol is a diuretic that makes you urinate more, leading to dehydration and electrolyte imbalance.
• Gut irritation - Alcohol directly irritates the stomach and intestines.
• Low blood sugar - Alcohol impacts glucose production causing hypoglycemia.
• Congeners - Byproducts of alcohol metabolism, like acetaldehyde, cause nausea.
• Inflammation - Alcohol triggers inflammatory immune responses in the body.
• Sleep disruption - Alcohol fragments sleep, depriving you of enough deep restorative sleep.

The Severity of Hangovers Depends on Several Factors

Some people and some drinking episodes are more prone to intense hangovers. Risk factors include:

• Drinking on an empty stomach
• Dehydration before drinking
• High alcoholic content of drinks
• Drinking darker alcohols like bourbon or red wine
• Smoking while drinking
• Genetics and family history
• Older age
• Female gender

9 Science-Backed Ways to Recover Faster

While no "magic bullet" cure exists, the following methods can provide relief from hangover symptoms based on scientific evidence.

1. Drink Water

Alcohol dehydration causes most hangover symptoms. Replenishing fluids is a top priority. Drink water before sleeping and continue hydrating when you wake up. Sports drinks, coconut water, and fruit juices can also help restore depleted electrolytes.

2. Take Vitamins

Alcohol metabolism alters levels of electrolytes and vitamins. A combination of B complex vitamins, vitamin C, and magnesium can help normalize deficiencies and reduce hangover intensity. Multivitamins taken before and after drinking are beneficial.

3. Eat Protein-Rich Foods

Protein helps stabilize low blood sugar, a common hangover cause. Eggs, lean meats, nuts, dairy, and beans can help even out glucose levels. Pair proteins with fruits, veggies, and whole grains for recovery.

4. Choose Greasy Comfort Foods Wisely

Greasy dishes like bacon and eggs may seem like perfect hangover food, but they can further irritate an upset stomach. However, blander comfort foods like toast, crackers, miso soup, bananas or oatmeal may settle your stomach.

5. Drink Coffee and Tea

The caffeine in coffee and tea can counteract the fatigue and headaches of a hangover. Start slowly with a cup to see if your shaky stomach can handle it. The antioxidants may also speed alcohol metabolism.

6. Use Over-the-Counter Pain Relievers

Headache and muscle aches are common with hangovers. OTC medications like aspirin, ibuprofen, and acetaminophen can reduce this pain. Be gentle on your stomach and avoid large doses.

7. Ease Nausea With Ginger

Ginger has a long history of alleviating nausea. Studies show ginger supplements can reduce morning sickness, chemotherapy-related nausea, and motion sickness. Sipping ginger tea or chewing raw ginger may calm an upset "hangover stomach."

8. Try Diarrhea Medications

Alcohol can irritate your digestive system causing abdominal pain, nausea, and diarrhea. Anti-diarrheal agents such as loperamide can help manage these GI symptoms and promote fluid absorption.

9. Get Plenty of Rest

Alcohol disrupts your normal sleep cycles, depriving your brain and body of restorative non-REM and REM sleep. After a night of drinking, promote recovery with extra sleep and naps. The better rested you are, the faster you’ll bounce back.

How to Prevent Hangovers in the First Place

While the above remedies can help alleviate misery, prevention is even better for avoiding feeling awful. Here are some evidence-based hangover prevention tips:

• Drink slowly - Rapid drinking increases intoxication and hangover severity.
• Alternate alcoholic and non-alcoholic drinks.
• Stay hydrated with a glass of water between each alcoholic drink.
• Avoid drinking on an empty stomach.
• Choose distilled liquors which have less congeners than darker alcohols.
• Stop drinking at least 2 hours before bed for less sleep disruption.
• Take a B-complex vitamin before and after drinking.

When to Seek Medical Care for a Hangover

While most hangovers resolve on their own, seek medical help if you experience:

• Fever and confusion
• Severe vomiting for over 24 hours
• Loss of consciousness or seizures
• Chest pain
• Severe shaking and irregular heartbeat

These may indicate a more serious condition requiring emergency care. It’s also a good idea to speak with your doctor if hangovers routinely last over 24 hours or prevent normal functioning.

Give Your Body What It Needs to Heal

Hangovers remind us that alcohol takes a toll on the body. While no perfect remedy exists, relieving dehydration, replacing nutrients, managing symptoms, and promoting rest can help you recover faster. Take it easy and give your body what it needs to bounce back after overdoing it.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.