Alcohol Hangover: How to Feel Better Fast

Woke up with a pounding head after a night out? You’re not alone. A hangover hits when your body fights the booze you drank. The good news? A few easy moves can cut the misery and even stop the next one before it starts.

Why Hangovers Happen

Alcohol is a diuretic, so it makes you pee more and lose water. Less water means dehydration, which gives you that dry mouth and foggy brain. Your liver also breaks alcohol into acetaldehyde, a toxic substance that makes you feel sick. Add in sugar spikes, low blood sugar, and inflammation, and you’ve got the classic hangover cocktail.

Fast-Acting Relief Tips

First, drink water. Aim for a big glass as soon as you sit up, then keep sipping every 15 minutes. If you have electrolytes (sports drinks or a pinch of salt in water), they help refill what you lost. Next, eat something gentle—toast, a banana, or plain oats. Food slows alcohol absorption and gives your body fuel.

A pain reliever like ibuprofen works for headache, but skip aspirin if your stomach feels raw. A quick nap can reset your brain, but keep the room cool and dark to help you sleep better.

For nausea, ginger tea or chewing a small piece of ginger works wonders. If you prefer something cold, a splash of apple cider vinegar in water can settle an upset stomach and add a bit of potassium.

Don’t forget the coffee myth: caffeine can make you feel sharper, but it also dehydrates. If you need a caffeine boost, pair it with extra water.

Preventing the Next Hangover

Before you start drinking, eat a protein‑rich meal. It slows the alcohol’s entry into your bloodstream. While you sip, alternate each drink with a glass of water. This simple habit keeps you hydrated and reduces the total alcohol you consume.

Choose lighter drinks over dark spirits. Clear liquors have fewer congeners—those extra chemicals that worsen hangovers. If you do have a rich cocktail, add a splash of soda water to thin it out.

Set a limit. A good rule is one standard drink per hour. Keep track with a phone app or a simple tally on a napkin. When you reach your limit, switch to a non‑alcoholic drink and enjoy the conversation.

Finally, give yourself a recovery window. Sleep is the body’s repair mode, so aim for at least 7–8 hours after the last drink. Your liver and brain need that time to clear out the toxins.

Hangovers don’t have to ruin your day. With water, food, the right over‑the‑counter aid, and a few preventive habits, you can bounce back quickly and keep future mornings smoother.