Had one too many? Discover what really helps a hangover, what’s just a myth and simple ways to feel better while your body recovers
Summary
1How to avoid a hangover
The best way to dodge a hangover? No alcohol. But if you do feel like a drink or two then drink plenty of water and more.
2Should I avoid food when hungover?
Avoiding food completely could make you feel worse. Try sipping a light smoothie with a small amount of protein.
3What should I drink when hungover?
Coconut water is great – rich in vitamins and electrolytes . Think of it as nature’s sports drink.
Hangovers are our body’s built-in way of telling us off. Everyone seems to have their own quick remedy, from a greasy breakfast to a morning jog. But the science behind what causes a hangover does give us some clues as to which foods and drinks may genuinely help ease our self-induced suffering.
How to avoid a hangover
The best way to dodge a hangover? No alcohol... But if you do feel like a drink or two, let’s look at how you can steer clear of the next-day horrors and enjoy alcohol more moderately:
- a glass of water in between drinks
- eat before and after drinking
- look for low-alcohol alternatives
- avoid rounds of drinks – they’ll often encourage you to drink more than if you order just for yourself
- decide a drinks budget or a time to stop drinking and stick to it
1. Getting rid of a hangover when... your stomach’s churning
There are two reasons for this: first, alcohol irritates the stomach. The second is that your liver is probably overwhelmed.1 Eating might not sound like the best idea right now, but avoiding food completely could make you feel worse. Try sipping a light smoothie with a small amount of protein.
Ginger can be useful because its anti-nausea effects may help when you’re feeling queasy.2 But don’t reach for the ginger beer – most brands only have a tiny amount of natural ginger in them, so they’ll offer few benefits. Instead, choose a cup of ginger tea or snack on crystallised ginger to help ease nausea.2 The main point is to stay hydrated by drinking plenty of water. "If you're tired, it can actually sometimes be because you've not had enough water," explains H&B nutritionist Leila Weller-Kis. Herbal teas are on the menu too, as they may help calm your stomach and will replace lost fluids if you’re sick. The NHS suggests peppermint tea to potentially help if you feel sick.2
2. Getting rid of a hangover when... you’re feeling hangry
The sugars in alcohol can cause the body to produce too much insulin. Binge drinking can cause blood sugar levels to drop, leaving you nursing a pounding head and a very rumbly stomach.3 Many credit the bacon sandwich as the perfect hangover meal: the mix of protein, salt and fat is just what your hungover mind is crying out for. Not to spoil the fun but greasy meat probably isn’t the answer.
Instead, try eggs – they're full of protein and cysteine, an amino acid that some small studies suggest (but have not proven) may help limit hangover symptoms in some people.4-6 Can’t face cooking? Keep almonds on hand, as they’re another good source of cysteine.4 A plate of eggs or a handful of almonds is unlikely to hurt you but be aware that cysteine doesn't have enough scientific backing to be recommended as a surefire hangover remedy.
Instead, try eggs – they're full of protein and cysteine, an amino acid that some small studies suggest (but have not proven) may help limit hangover symptoms in some people.4-6 Can’t face cooking? Keep almonds on hand, as they’re another good source of cysteine.4 A plate of eggs or a handful of almonds is unlikely to hurt you but be aware that cysteine doesn't have enough scientific backing to be recommended as a surefire hangover remedy.
3. Getting rid of a hangover when... your mouth is a desert
Despite a night full of drinks, you’ll likely wake up feeling parched. Alcohol is a diuretic, which means it removes fluids from the body (responsible for your ten trips to the toilet).7 Water, juice and non-caffeinated drinks can help replace lost fluids and clear your head. For extra nutrients, go for orange juice. As well as giving blood sugar levels a much-needed boost, oranges are a key source of immune-supporting vitamin C.8 Coconut water contains vitamins and electrolytes (essential salts and minerals in our blood). Think of it as nature’s sports drink when you’ve danced, sweated and peed everything out...9
Hangover FAQs
Most hangover symptoms are at their worst once the alcohol has left your body. A hangover usually lasts up to 24 hours, though some people may still experience symptoms for longer. Make sure to drink plenty of water, eat nourishing foods and rest up.10
Hangovers happen because alcohol affects your body in several ways. It can cause mild dehydration, disrupt sleep, irritate your stomach, trigger inflammation and produce toxic byproducts as your body breaks down alcohol.10
Not really. While alcohol can cause fluid and electrolyte loss, there's no strong evidence that electrolyte drinks reduce hangover symptoms.10 Your body usually naturally restores its electrolyte balance as the effects of alcohol wear off.10
There’s no food that’s been proven to cure a hangover. If you feel like eating, choose simple, easy-to-digest foods like toast, crackers, bananas, eggs or soup – and drink plenty of water. Eating may help you feel more comfortable, but only time (and staying hydrated) will fully relieve a hangover.
The final say
We can’t help you get crumbs out of the bed or turn your neighbour’s noise down... but we hope you’re feeling a bit better at least. From chamomile and coconut water to eggs and electrolytes, there’s more to hangover recovery than scoffing a breakfast sandwich. For those who drink, going overboard can happen – whether it’s getting merry over the holidays or celebrating going back to uni. But the consequences for your body can last longer than the next day. Feeling sober-curious? Hear from four non-drinkers on how they navigate social anxiety or check out why living well matters.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. National Institute on Alcohol Abuse and Alcoholism (NIH). Alcohol’s Effects on Health [Internet]. NIH [reviewed 2021 Mar; cited 2024 Sep 6]. Available from: https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/hangovers
2. NHS. Feeling sick (nausea) [Internet]. NHS [reviewed 2023 Nov 17; cited 2024 Sep 6]. Available from: https://www.nhs.uk/conditions/feeling-sick-nausea/
3. Diabetes UK [cited 2024 Sep 6]. Available from: https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/what-to-drink-with-diabetes/alcohol-and-diabetes
4. Vasdev S, Singal P, Gill V. Table 1: The antihypertensive effect of cysteine. International Journal of Angiology [Internet]. 2009 Mar [cited 2024 Sep 6]; 18(1): 7-21. Available from: https://www.researchgate.net/figure/Dietary-sources-of-cysteine_tbl1_223959305
5. Eriksson CJP et al. L-Cysteine Containing Vitamin Supplement Which Prevents or Alleviates Alcohol-related Hangover Symptoms: Nausea, Headache, Stress and Anxiety. Alcohol and Alcoholism [Internet]. 2020 Nov [cited 2024 Sep 6]; 55(6): 660-66. Available from: https://academic.oup.com/alcalc/article/55/6/660/5893464?login=false
6. Coppersmith V, Hudgins S, Stoltzfus J, Stankewicz H. The use of N-acetylcysteine in the prevention of hangover: a randomized trial. Scientific Reports [Internet]. 2021 Jun 28 [cited 2024 Sep 6]; 11. Available from: https://www.nature.com/articles/s41598-021-92676-0
7. Drinkaware. Why does alcohol make you pee more? [Internet]. Drinkaware [reviewed 2021 Mar 8; cited 2024 Sep 6]. Available from: https://www.drinkaware.co.uk/facts/health-effects-of-alcohol/effects-on-the-body/why-does-alcohol-make-you-pee-more
8. US Department of Agriculture (USDA). Oranges, raw, all commercial varieties [Internet]. USDA [cited 2024 Sep 6]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
9. Mu Z et al. Exploring the potential application of coconut water in healthcare and biotechnology: a review. Beverage Plant Research [Internet]. 2024 May 22 [cited 2024 Sep 6]; 4(e018). Available from: https://www.maxapress.com/article/doi/10.48130/bpr-0024-0009
10. Hangovers [Internet]. National Institute on Alcohol Abuse and Alcoholism (NIAAA). 2019 Apr [cited 2026 Aug 4]. Available from: https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/hangovers
