The 13 hangover cures that actually work
Headaches, nausea, self-loathing - hangovers are the grim by-product of a great time, described by Evelyn Waugh as characterised by “melancholy, indigestion and moral decay”.
Is there anything to be done apart from pulling down the shutters and going back to bed? There’s a long history of remedies and a thriving industry of ‘cures’ but scientifically we’re up against a big gun.
“Alcohol is one of the only things we ingest that is a group one carcinogen [carcinogens are things known to cause cancer], and this is the group that also includes asbestos, radiation and tobacco,” says Dr Federica Amati, a nutritionist and medical scientist at Imperial College London. “When you think about it this way, it’s not a surprise that when we have too much of it our bodies struggle and we feel the pain.”
Moderation is key, but is there anything else we can do to fight back and enjoy a night out without the pain of the next day? Try these expert-approved 13 best ways to prevent (and cure) that dreaded hangover.
Drink like the Italians and Spanish - with snacks
In Italy, it’s hard to buy a drink without a bowl of nuts or more elaborate snacks arriving alongside. This culture of the ‘aperitivo’, similar to tapas in Spain, is not just a tasty, fun ritual, but it’s also helpful for slowing down the absorption of alcohol.
“The context of drinking is very important, pubs are great and the social aspect is important, but we need to bring food back into the equation,” says Dr Amati. “Colleagues will go to the pub after work, and before you know it they’ve had a few drinks and dinner is an afterthought. Not only do snacks slow down alcohol absorption, but food encourages slower drinking because you have a little break and a bite.”
Or have a healthy snack before drinking (with an asparagus side)
If you can’t snack at the same time as drinking, eat something beforehand. “Evidence shows that eating before you drink is a good idea - choose things that take a while to be absorbed that are high in fat and fibre,” says Dr Amati. This is because they are slowly digested by the body. “A bowl of yogurt or kefir with berries and nuts, or cheese and grapes with crackers or houmous with rye bread. The polyphenols in the berries and grapes will decrease inflammation caused by alcohol, and the yogurt or kefir will help support the bacteria in your gut to break down some of the toxic by-products of the alcohol, making the next day easier.”
Add some asparagus too. Research has shown that asparagus contains amino acids and minerals that may help liver cells better metabolise alcohol and reduce inflammation, as well as help your body recover faster.
Boost immunity by alternating with kombucha (or water)
Slowing down your drinking with alternate glasses of water is a tried and tested tip to minimise hangovers. Update the advice by alternating with the fermented drink kombucha instead and you’ll be getting antioxidants, friendly gut bacteria and minerals that will help to make your hangover less painful, as well as boosting your immune system. Research shows that alcohol can weaken your immune system, making you more susceptible to colds and flu, so give yours a helping hand.
Try a next-generation alcohol alternative
Sentia is a new drink range created by David Nutt, a Professor of Neuropsychopharmacology at Imperial College London. He claims that the drink will induce the happy, positive effects of alcohol with none of the next-day downsides. It works by stimulating the gamma-aminobutyric acid (GABA) neurotransmitters in the brain, the ones that alcohol latches onto making us feel relaxed and sociable. Rayyan Zafar, a neuropsychopharmacologist at Imperial, says: “The drinks selectively target the GABA receptors to a level where it doesn’t overstimulate them, so you can socialise and relax without the next day consequences.” Studies are currently ongoing as to whether the science stacks up.
Or try the latest hangover prevention supplement
Myrkl was launched as a hangover cure to great fanfare in 2022. A food supplement made of healthy bacteria and vitamin B12, the claim is that the healthy bacteria break down the alcohol into water and CO2 and vitamin B12 helps fight the tiredness you feel the next day.
The study into Myrkl is promising, although in the trial the supplement was taken every day a week before the test, and was only tested on 12 people. But since it’s a probiotic, experts like Dr Amati think it’s likely that it is beneficial for the gut, and our hangovers.
Choose red wine and traditionally made beers and ciders
If you like red wine and traditionally-made cider and beer you’re in luck. “Large studies have shown that red wine in moderation leads to a longer lifespan because it contains helpful anti-inflammatory polyphenols,” says Dr Amati. “Choosing wine, beer and cider that is untampered with as much as possible is also helpful as the fermentation process creates healthy bacteria for our gut which can help lessen the inflammation from hangovers.”
It is also true that darker-coloured drinks like rum and whisky contain more of a chemical known as congeners than clear drinks like vodka, and many studies have shown that this chemical can lead to worse hangovers. “However liquor has a higher alcohol concentration and doesn’t have any polyphenols or friendly gut bacteria,” says Dr Amati.
Reduce hangxiety with ibuprofen
“When we drink, we release the chemical GABA which slows the brain down. During a hangover, the brain wants to return to its normal speed so it starts increasing glutamate to speed up and get going, which can make you feel on edge and fed up,” explains Zafar. “The glutamate leads to inflammation in the brain, so one strategy is to take a painkiller to bring the inflammation down, such as ibuprofen. Take it before you go to sleep to start reducing the inflammatory response immediately after drinking.”
Ditch the morning after fry-up for eggs, spinach and sourdough
“After drinking the liver is working overtime to clear the alcohol from your system, so don’t increase its burden with high fat and sugary foods like pancakes with syrups, sausages, bacon and white toast,” says Dr Amati. She recommends foods that are easier on the liver, such as eggs, sourdough, vegetables like spinach and legumes such as chickpeas. Healthy carbohydrates such as oats, wholegrain bread and sweet potatoes can also regulate low blood sugar caused by alcohol dips and crashes that leave you feeling exhausted the next day. If your stomach is upset, avoid very spicy foods that could make it worse and have some ginger tea to calm the irritation.
Have a sports drink, Dioralyte or a little bit of salt and honey in hot water
Alcohol is a diuretic so it’s likely you’re dehydrated if you’ve had a few drinks. If you’ve spent a night on the dancefloor, try sports drinks as they contain electrolytes, which research shows replenish lost nutrients and quickly rehydrate you. They often contain a lot of sugar, however, which can tax the liver, so Dr Amati recommends that for most people a sachet of Dioralyte or just a little salt and honey stirred into hot water will be enough.
Banish low mood with a cold shower or swim
Taking a cold shower or going for a cold water swim will release endorphins known to give your mood a lift. “Forcing yourself into a cold shower might kick start your adrenaline and dopamine,” says Zafar. “Waking up your system and in effect resetting your dopamine after drinking.” However, if you’re not used to cold water swimming, stick to a short shower.
Replenish feel-good serotonin by walking, exercising or (alcohol-free) socialising
“Getting outside for a walk, being around people and gentle exercise can all help with the low mood that comes with a typical hangover, which might be related to low serotonin,” says Zafar.
However, be careful about doing any intense exercise after a big night out. “There is an increased cardiovascular risk, as you are stressing an already stressed body,” explains Dr Amati. So stick to gentle activities such as yoga.
Take a short warm bath or sauna
You know that warm, relaxed feeling that you get from sitting in the sunshine? According to Zafar, that feeling can help with the symptoms of a hangover too. A warm bath is ideal, or even a short session in a sauna or steam room. The evidence is that heat causes your blood vessels to relax and allow for blood to flow around your body easily. This can help reduce headaches or muscle tension associated with hangovers. Be careful about sweating for too long, however - this could exacerbate the symptoms of dehydration.
Take vitamins but don’t bother with an IV drip
IV drips, where vitamins are fed directly into the body, have become increasingly popular among A-listers and influencers for a post-hangover boost. “They won’t do you any harm, and there may be a placebo effect,” says Zafar. “But the vitamins are unlikely to have been in your body long enough for real benefits.”
Alcohol depletes vitamin B - responsible for energy, brain function, and keeping the immune system and nervous system acting properly. Vitamins are best absorbed in foods, and eggs are a great source of energy-producing B vitamins. Vitamin C will also help your immune system recover, which studies show can be hard-hit by alcohol, so load up with vitamin C-rich fruits and vegetables like broccoli, kiwis and strawberries.
Recommended
What I’ve learnt from a year without booze
