Experts Share 6 Tips to Avoid Hangovers
Your head is pounding. Your stomach is turning. Your stomach is churning. Do you sound familiar? Many people have lived after a night of a lot IPAs and vodka sodas. Limiting your alcohol intake is the best way to avoid a hangover. Research shows that there are other ways to decrease your chance of these dreaded symptoms.
Let’s first clarify what a hangover is.
“A hangover is when your liver cannot process more alcohol,” says Dr Harold Hong. “The residual toxins in your bloodstream can cause physical symptoms.” You may feel nausea from the irritant effects alcohol has on your stomach, headaches due to alcohol dilation of blood vessels, and dehydration due to alcohol’s diuretic effect.
On top of all that, Dr Brynna Connor, a board-certified household medication doctor and health care ambassador at NorthWestPharmacy.com, keeps in mind that alcohol can undermine your sleep quality, which can intensify your hangover signs.
Hong states that the intensity of your hangover will depend on how much alcohol you consumed and how fast you consumed it.
RELATED TO: The Best Hangover Cures That Actually Work
These unpleasant effects can be avoided, which is the good news. These expert-approved tips can help reduce the risk of having a bad hangover after a round of mixed drinks or beers.
DrinkPlenty of Water
This may appear like a no-brainer, however do not ignore the power of remaining hydrated when you’re delighting in some adult drinks.
Reda Elmardi, a registered dietitian and owner TheGym Goat, says that drinking enough water can flush out toxins and keep your brain working properly. “If you don’t drink enough water, you might experience nausea, headaches, dizziness, headaches, and fatigue.”
To reduce your alcohol intake, aim to drink 155 ounces (3.7 liters) of water daily. You can also try mixing boozy drinks and water to lower your consumption. This will allow your body to take more time to process alcohol.
Elmardi says it is also possible to drink an electrolyte enhanced drink right before or after drinking. This will help to regulate fluid balance and reduce hangover symptoms.
Elmardi states that dehydration can cause headaches, nausea and fatigue as well as dizziness. “If you don’t get enough water, your liver will work harder to eliminate toxins from your body.”
Eat a Balanced Meal Before Drinking
Drinking on an empty stomach is simply requesting for a harsh hangover, according to Connor.
Hong explains that alcohol absorbs faster in the body without food buffers. “In this way, you will get drunk quicker and your hangover symptoms will worsen.”
It’s a good idea to eat a substantial meal before going out for a drink. Concentrate on foods rich in zinc and nicotinic acids, which can reduce the severity of hangover symptoms, according to a 2019 research. These nutrients are found in the following foods:
- Shellfish
- Chicken
- Peanuts
- Avocados
- Mushrooms
- Whole grains
Also, it’s worth noting that high-fat and low-fiber foods delay the absorption alcohol into the bloodstream.
Skip the Caffeine
Thinking about downing an energy beverage or iced coffee right prior to navigating the night? You may wish to reevaluate, states Elmardi.
RELATED: TheTruth About Caffeine
He explains that caffeine is a diuretic, a substance which increases the production of urine — it can dehydrate you. Caffeine can also increase your heart rate and blood pressure which will make you more likely to passout. It stimulates the nervous systems, which can lead to heart palpitations or insomnia.
ChooseYour Drinks Wisely
According to Hong, straight alcohol– whether vodka martinis or Scotch on the rocks– is most likely to offer you a hangover than beer or white wine (if consumed in the exact same amounts, naturally).
He states that hard liquor contains a higher concentration of ethanol.
SaraChatfield is a registered dietitian and nutrition specialist at Healthcanal. She remembers that congeners, chemicals that are created during alcohol fermentation, can also increase hangover intensity.
- Bourbon
- Dark Bourbon
- Brandy
- Cognac
- Tequila
- Dark beers
If you choose to drink spirits over white wine and beer, try going with clear and light-colored spirits such as vodka, gewurztraminer and light rum.
Sweet drinks can only make hangover symptoms worse, such as headaches and queasiness. You might consider quitting margaritas or mudslides in favor of sugar-free mixers.
Research also discovered that carbonation can increase the rate of alcohol absorbtion. You might want to avoid champagne and other sparkling drinks like tonic and gin.
You might have heard the expressions “beer before liquor, never more sick” or “liquor after beer, you’re clear”, but Connor says that there’s no evidence to support these statements. No matter what alcohol mix you use or how it is consumed, the worse your hangover will become.
AvoidSmoking
In case you required another reason to give up cigarettes at last, here you go: A 2013 research study in university student discovered that cigarette smoking considerably increased the danger and intensity of a hangover after consuming greatly.
TakeSome Supplements
To be clear, supplements can’t avoid or treat a hangover.
Elmardi says that some vitamins can be renewed so you don’t feel as if you are going to get sick after drinking.
The following are ideal supplements:
- Vitamin C Alcohol can have a negative impact on your immune system. Vitamin C, a well-known anti-oxidant, supports your immune system.
- Magnesium This vital mineral, which is a type of electrolyte that can quickly be diminished by heavy drinking over a night, plays an important role in hydration.
- B vitamins A 2019 study found that people who consume a lot of vitamin B3 or zinc have less severe hangovers. B vitamins can also be leaked from your system by alcohol consumption. These vitamins play an important role in your body’s energy production as well as the performance of your brain, nerve system and brain.
- Probiotics These gut-friendly germs are able to support total food digestion, increase resistance and decrease symptoms associated with hangovers, such as bloating, diarrhea and irregularity.
