How to Rehydrate and Recover Properly After Drinking Alcohol

Understanding Dehydration from Alcohol

Alcohol acts as a diuretic, meaning it causes you to urinate more frequently leading to accelerated water loss. Vomiting or diarrhea after heavy drinking can also contribute to dehydration.

Signs you may be dehydrated include:

• Thirst
• Dry mouth
• Headache
• Dizziness
• Muscle cramps
• Rapid heart rate
• Dark yellow urine

Severe dehydration requires medical treatment, but you can take steps to rehydrate and recover after moderate drinking dehydration.

Tips for Staying Hydrated While Drinking

Making a point to hydrate before, during and after drinking can curb dehydration:

• Drink water before going out and have a glass between each alcoholic beverage.
• Alternate alcoholic drinks with non-alcoholic options like water, juice or soda.
• Avoid caffeine which has diuretic effects like alcohol.
• Eat foods with high water content like fruits and veggies.
• Stop drinking alcohol well before bedtime.
• Consume an electrolyte-rich sports drink while drinking.

Rehydrating After Drinking Alcohol

If you wake up noticeably dehydrated, focus on rehydrating with these strategies:

• Drink at least 16 oz of water upon waking up.
• Sip water, coconut water, fruit juice, or broth frequently throughout the day.
• Avoid diuretics like coffee, tea, soda and energy drinks.
• Eat hydrating fruits and vegetables like cucumbers, berries and oranges.
• Consider an oral rehydration solution or sports drink.
• Take it easy and rest to allow your body to recover.

Sports Drinks and Electrolyte Solutions

Electrolyte imbalances from excessive alcohol intake can contribute to dehydration. Sports drinks and oral rehydration solutions help replenish electrolytes:

• Sports drinks like Gatorade contain electrolytes and sugars.
• Pedialyte is an oral rehydration solution formulated to treat dehydration.
• Oral rehydration salts like DripDrop ORS can be added to water.
• Coconut water contains electrolytes and minerals.
• Fruit juice and vegetable broth also help restore electrolytes.

Stick to beverages under 100 calories per serving to avoid excess sugar. Monitor your symptoms and seek medical treatment if you cannot rehydrate effectively on your own.

The Importance of Replenishing Electrolytes

Electrolytes like sodium, potassium, calcium, magnesium, and chloride play essential roles:

• Sodium - regulates fluid balance and blood pressure.
• Potassium - supports heart health, muscle function and pH balance.
• Calcium - important for bones, muscle contraction and nerve signaling.
• Magnesium - aids enzyme function, protein production and muscle relaxation.
• Chloride - helps maintain fluid balance and acid-base homeostasis.

Loss of electrolytes through frequent urination, vomiting or diarrhea can lead to headaches, fatigue, muscle cramps, dizziness and rapid heart rate. Replenishing electrolytes is key to rehydration.

Nutritious Foods and Drinks for Rehydration

Along with water and electrolyte solutions, choose rehydrating nutrients like:

• Fruits - Watermelon, grapes, oranges, strawberries
• Vegetables - Cucumbers, bell peppers, spinach, celery
• Yogurt and kefir for potassium and protein
• Soup, broth or miso
• Bananas for potassium
• Coconut water
• Oral rehydration solutions
• Herbal tea

Avoid spicy, greasy or hard to digest foods and beverages until your stomach settles. Eating lighter foods will also help restore fluid and electrolyte balance.

Oral Rehydration Therapy

For moderate to severe dehydration, oral rehydration therapy can help replenish fluids and electrolytes more rapidly. ORT involves drinking an electrolyte/glucose solution.

The World Health Organization's recommended recipe contains:

• 2.6 grams salt
• 2.9 grams sodium citrate
• 1.5 grams potassium chloride
• 13.5 grams glucose
• 1 liter of clean drinking water

Solutions like Pedialyte follow those WHO guidelines. You can also make DIY electrolyte drinks using water, salt and sugar.

ORT is often used to treat dehydration and electrolyte imbalances from diarrhea but can aid recovery after alcohol related dehydration as well.

Avoiding Alcohol While Dehydrated

If you are already dehydrated from exercise, travel, illness or low fluid intake, avoid alcohol, which will exacerbate dehydration effects.

Additionally, avoid drinking when taking medications that cause fluid loss, like diuretics, blood pressure drugs, laxatives or steroids.

People who are elderly, living with chronic diseases like diabetes, suffering from gastrointestinal illness, or prone to electrolyte imbalances may also need to exercise particular caution with alcohol consumption and dehydration risk.

Preventing Hangovers

While complete hangover prevention isn't guaranteed, you can reduce their likelihood by:

• Drinking water between each alcoholic beverage
• Eating before and while drinking
• Choosing lower alcohol options when possible
• Avoiding mixing alcohol types
• Stopping drinking well before bedtime
• Taking a B-complex vitamin before bed
• Limiting dark alcohols like red wine and whiskey, which are high in congeners

Staying hydrated is one of the most effective ways to curb hangovers. Know your limits and cap alcohol intake. Use the buddy system, drink slowly, avoid rounds, and stay busy dancing or playing games.

Treating Hangovers

While there is no instant hangover cure, these measures can help you recover faster:

• Drink water and electrolyte beverages
• Take ibuprofen or aspirin for headaches
• Eat easily digested foods like toast, crackers, fruits
• Get plenty of rest
• Take vitamins and mineral supplements
• Treat dehydration and electrolyte imbalance
• Sip ginger tea or broth for nausea
• Avoid "hair of the dog" or more alcohol

Seek medical help for severe vomiting, inability to keep fluids down, hallucinations, or signs of alcohol poisoning. Otherwise drink fluids, eat nutritious foods, take it easy and let your body bounce back.

Knowing When to Seek Help

In most cases, dehydration and hangovers can be treated at home with rest and rehydration. However, seek medical assistance if you experience:

• Rapid heart rate or palpitations
• Difficulty breathing
• Muscle spasms or weakness
• Confusion or disorientation
• Unable to keep any fluids down
• Persistently bloody vomit or diarrhea
• Chest pain
• Fever over 102F

Alcohol poisoning requires emergency treatment. Call 911 if someone cannot be awakened or is exhibiting:

• Irregular or slow breathing
• Low body temperature
• Pale, clammy skin
• Vomiting while passed out
• Seizures

Otherwise, monitor your symptoms and contact your doctor if you cannot effectively rehydrate or your condition worsens despite treatment. Don't hesitate to seek help when needed.

Bottom Line

Consuming alcohol leads to dehydration and undesirable hangover symptoms. Drink water between alcoholic beverages, replenish electrolytes, eat hydrating foods, and get plenty of rest after drinking. Seek medical treatment if symptoms don't improve with self-care. Taking precautions before, during and after alcohol consumption can mitigate negative effects.

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.