A hangover is the body’s reaction to excessive alcohol consumption, characterized by unpleasant physical and mental symptoms like headache, fatigue, and nausea. The discomfort stems from physiological changes as the body processes alcohol and its toxic byproducts. To accelerate recovery, consuming specific foods and drinks can help restore the body’s internal balance. This approach focuses on replenishing lost fluids, stabilizing energy reserves, and soothing an irritated digestive system.
Restoring Hydration and Electrolyte Balance
Alcohol is a powerful diuretic, increasing urine production and causing the body to excrete fluids rapidly. This fluid loss leads directly to dehydration, a primary driver of symptoms like headache and dizziness. This process also flushes out essential salts and minerals known as electrolytes, particularly sodium and potassium.
Replenishing these lost compounds is a primary priority for recovery. Water is fundamental, but supplementing with electrolyte-rich beverages can expedite the rebalancing process. Coconut water is an excellent natural source, providing significant amounts of potassium to support nerve and muscle function. Broths, such as bone broth or chicken noodle soup, offer hydrating liquids and sodium, an electrolyte necessary for maintaining fluid balance.
Sports drinks can also be effective, but choose ones that are not excessively high in simple sugar. Restoring the balance of sodium and potassium helps the body retain necessary fluids. This addresses the root cause of dehydration-related symptoms and corrects mineral depletion that contributes to weakness and fatigue.
Stabilizing Blood Sugar and Replenishing Energy
Alcohol interferes with the liver’s ability to release stored glucose into the bloodstream. When the liver is preoccupied with metabolizing alcohol, this process is inhibited, which can lead to low blood sugar, or hypoglycemia. This drop in glucose is responsible for common hangover complaints like shakiness, weakness, and brain fog.
To counteract this, the body needs sustained energy, best supplied by complex carbohydrates. Foods like oatmeal or whole-grain toast provide a slow, steady release of glucose into the system. This gradual input avoids the sharp blood sugar spike and subsequent crash associated with simple sugars.
Pairing these carbohydrates with a source of lean protein can further stabilize glucose levels. Eggs are particularly beneficial as they contain cysteine, an amino acid that assists the body in breaking down acetaldehyde, a toxic byproduct of alcohol metabolism. Including a small portion of chicken or peanut butter provides the necessary macronutrient balance for sustained energy recovery.
Choosing Foods to Soothe the Stomach
Alcohol acts as an irritant to the lining of the stomach and intestines, a condition known as gastritis. This irritation increases the production of stomach acid, resulting in nausea, vomiting, and acid reflux. The focus should be on consuming bland, gentle foods that do not exacerbate the existing inflammation.
Components of the traditional BRAT diet—bananas, rice, applesauce, and toast—are recommended for their mild flavor and ease of digestion. Bananas also offer the benefit of potassium replenishment while being gentle on the stomach lining. Plain white rice and dry toast provide simple, non-acidic calories that help settle a queasy digestive system.
A natural compound that can help alleviate nausea is ginger, which has anti-emetic properties. Sipping on ginger tea or consuming a small piece of crystallized ginger can calm stomach upset. The goal is to introduce calories and nutrients without requiring the already stressed gastrointestinal tract to work too hard.
Common Foods to Avoid When Hungover
Just as certain foods aid recovery, others can actively worsen hangover symptoms and should be avoided. High-fat foods, such as greasy breakfast sandwiches or french fries, are difficult for the body to digest. This heavy workload can intensify feelings of nausea and abdominal discomfort when the stomach is already irritated.
Highly acidic foods and beverages, including citrus fruits, tomato-based products, and coffee, further aggravate the inflamed stomach lining. The acidity increases the risk of heartburn and acid reflux, which are unwelcome when dealing with a hangover. It is better to stick to neutral or alkaline foods to promote a calm digestive environment.
While coffee may seem appealing for fatigue, excessive caffeine acts as a diuretic, exacerbating existing dehydration. This can worsen headaches and contribute to anxiety and jitters. Opting for water or herbal tea instead is a more supportive choice for recovery.