5 Best Ways to Not Get a Hangover, According to Medical Experts

Whether you’re hitting happy hour or raising a glass in celebration, the only guaranteed strategy for not getting a hangover is to avoid alcohol completely. But for many Americans, some nights call for a toast with your favorite cocktail—and if that one drink turns into several, it can leave you feeling miserable the next morning. 

While people enjoy getting drinks throughout the year, it’s no surprise that research shows alcohol consumption spikes at certain times. For example, in 2014, two doctors of addiction and mental health led a study to conclude that there is a dramatic increase in alcohol sales around Christmas and New Year’s. In fact, 25% of the spirit industry’s profits come from the month between Thanksgiving and New Year, according to the American Addiction Centers. 

Luckily, there are ways to prepare your body for a night out drinking. We asked the experts for advice on how to prevent a hangover. So, if you do get a little carried away with the fun, you won’t feel miserable the next morning.

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What is a hangover?

A hangover is the combined negative mental and physical effects you experience after drinking that occur as your blood alcohol concentration (BAC) approaches zero, according to the Alcohol Hangover Research Group (AHRG), an international team of experts and institutions that focuses on hangover research. These hangover symptoms can range from drowsiness and nausea to confusion and anxiety. 

In 2020 research published in the Journal of Clinical Medicine, the AHRG says that hangover symptoms vary among drinkers and even drinking occasions. This means that even if you consume the same amount at separate events, what alcohol does to your body can feel different in terms of hangover symptoms and their severity. 

The AHRG research also notes that:

• Alcohol hangovers are not limited to heavy drinking occasions.
• People can get a hangover even if they drink less alcohol than they usually do.
• Hangovers don’t just occur “the morning after.” Symptoms can begin at any time of the day or night as your BAC lowers to zero. 

Are hangovers common?

Hangovers are common among people who drink alcohol. A past study found that about 75% of people who get drunk experience a hangover at least some of the time. 

Yet 2020 research published in the Journal of Clinical Medicine shows that up to 25% of people are hangover-resistant, potentially due to factors ranging from genetics to positive health-related lifestyle behaviors. Meanwhile, other research published in Addiction suggests there’s a genetic influence that makes some people more susceptible to tougher, longer hangovers. 

Are hangovers dangerous?

In general, hangovers aren’t dangerous, according to the American Addiction Centers. But that doesn’t mean they’re risk-free:

• A hangover can impair your decision-making and coordination, which could make activities like driving unsafe. 
• If you have a chronic condition like heart disease or diabetes, hangover symptoms such as a high heart rate or low blood sugar could be problematic. 
• Severe hangover symptoms from binge drinking might indicate alcohol poisoning, which is life-threatening and requires immediate medical attention. 

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Hangover symptoms

While the AHRG research shows that hangovers hit everyone a bit differently, a study published in Human Psychopharmacology narrows down which symptoms people most commonly experience.

From a physical standpoint, the researchers found that these are the most common hangover symptoms:

• Tiredness (98.3%)
• Thirst (96%)
• Headache (92.8%)
• Nausea (88%)
• Weakness (86.7%)
• Reduced appetite (73%)
• Sweating (63.2%)
• Stomach pain (62%) 
• Sensitivity to light (59.4%)
• Racing heart (51.6%) 
• Shivering (50.2%)
• Heart pounding (42.5%)
• Vomiting (28.2%)

The most common mental and cognitive hangover symptoms include:

• Concentration problems (95.7%) 
• Apathy (82.3%)
• Clumsiness (80.8%)
• Regret (71.1%)
• Confusion (54.7%) 
• Depression (34.2%)
• Anxiety (22.6%) 

Per the AHRG, these symptoms are usually at their worst as your BAC approaches zero, but they could stick around for up to 24 hours. Factors like your age, genetics, nutritional status, liver health, and any medications you’re taking can contribute to how severe your hangover is and how long it lasts. 

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What causes a hangover?

Liver doctor Nancy S. Reau, MD, FAASLD, section chief of hepatology at Rush University Medical Center in Chicago, Illinois, says the biggest cause of most hangovers tends to be dehydration. Dr. Reau explains that hangover-inducing dehydration often comes from “a combination of not drinking enough water, and diuretic effects directly from alcohol itself.”

Dr. Reau adds that another main reason alcohol leads to hangovers is that “alcohol is also pro-inflammatory.” This means drinking it “triggers immune pathways in your body which can cause physical symptoms and causes vasodilatation (making your blood vessels bigger), adding to dizziness and headaches.” If you’re reading this, you might not be a stranger to those lovely sensations.

Additionally, this liver expert points out that in a social atmosphere, it’s less likely that you’re reading product labels to check out whether there are additives and sugar in your beverage. Plus, alcohol affects your sleep patterns. This not only adds grogginess to the morning-after misery, but it also denies your cells the opportunity to repair through sleep’s restorative power.

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5 Best ways to not get a hangover

When there’s a chance a few sips will lead to a few drinks, you’ll want to take precautions. These are the best ways to not get a hangover, according to medical professionals and published research.

1. Eat foods high in protein, fiber, and antioxidants

Dr. Reau suggests the most important factor in not getting a hangover is not to drink on an empty stomach. “More important than the type of food is just eating,” she says. “Don’t skip a meal.” It’s a simple but powerful strategy: Having food in your system can slow down your body’s absorption of alcohol.

Registered dietitian Kate Morton, MS, RDN, says breakfast in particular helps to offset a hangover—both the morning before you’re about to imbibe and the morning after. “Consuming a healthy breakfast helps to maintain blood sugar levels and supplies essential vitamins and minerals, reducing hangover symptoms,” Morton says.

When eating a pre- or post-party meal, include the following in your diet:

• Food with high protein and fat, as these are digested slower and stick around longer to buffer the alcohol
• Foods high in fiber like oatmeal and lentils, which help absorb and break down alcohol
• Fruits known for their vitamins and antioxidants, which might help combat the inflammatory effects of drinking

Morton also suggests consuming the herb Kudzu (Pueraria lobata), which is traditionally used in Chinese medicine and helps to ameliorate hangover symptoms and treat chronic alcohol liver injury. Morton says you can find teas and supplements made with this herb.

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2. Take vitamins C and B

Vitamin C doesn’t just fend off viruses—it may also prevent a hangover. “Vitamin C helps in supporting the liver after alcohol consumption,” Morton explains.

Also beneficial is vitamin B. “A vitamin B complex (B1, B2, B3, B6) is essential for reducing the toxic effects of alcohol on the body and brain, and may mitigate alcohol withdrawal symptoms,” she adds.

That said, there’s little evidence that popping a supplement before drinking will prevent a hangover. Current research says that maintaining a diet high in antioxidant-rich nutrients, such as vitamin C and B, is what can help your body cope with the effects of alcohol. Specifically, the Journal of Clinical Medicine research says that drinkers who consume food rich in nicotinic acid (B3) and zinc report less severe hangovers. 

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3. Don’t only drink water—sip on these other drinks too

Besides drinking water, Morton suggests downing some electrolyte-enhanced beverages. Research published in the Journal of Clinical Medicine in 2020 explains that alcohol can deplete our body of essential electrolytes such as magnesium, calcium, phosphate, potassium, and calcium. 

“Replenishing electrolytes lost to alcohol’s diuretic effect is crucial for recovery​​​​,” Morton says. Sports drinks like Gatorade or packets that you mix into water, such as Pedialite or LiquidIV, are easy ways to get these electrolytes into your system fast. Just avoid electrolyte drinks high in sugar, as that could make your symptoms worse. 

You can also replenish your electrolytes (and hydration) by eating fruits like bananas, oranges, watermelon, strawberries, and drinking coconut water. Or, mix up a smoothie or green juice to help you not have a hangover. Morton recommends drinks with cucumber, celery and green leafy vegetables as particularly beneficial for liver detoxification and high in electrolytes.

Fresh green juice—made at a cafe or at home—is ideal, as it’s rich in vitamins and minerals. A pre-made, bottled green juice tends to have lower nutrient levels due to its processing and may contain high levels of sugar and sodium. 

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4. Be mindful of how much—and how quickly—you’re drinking

Both Dr. Reau and Morton agree that one of the best ways to prevent a hangover is to practice moderate drinking. Says Dr. Reau, “Although some people will feel poorly with just one alcoholic beverage, excessive drinking will increase the risk of a hangover.”

Dr. Reau suggests drinking two glasses of water between every alcoholic beverage. “Not only will you stay hydrated, but you’ll spread the time out between drinks and probably drink a lot less over the evening,” she says.

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5. Choose your alcohol wisely

The type of alcohol also matters, Dr. Reau adds. While red wine is said to wreak less havoc on your liver than other beverages, it’s also “notorious for causing headaches,” Dr. Reau says. “One hypothesis is that red wine contains more histamine because the whole grape is used, including the grape skin.” She adds that tannins in red wine also “lead to release of chemicals associated with pain.”

Additionally, preservatives and congeners (compounds in alcohol from the process of distilling and fermenting) may increase the chance of a hangover. “Darker liquors tend to have higher amounts of these substances,” Dr. Reau says. “Stick to clear or light beverages, as they will have less congeners.”

A clever related hack from this liver doctor: “Adding ice to your drink will also dilute the amount you’re consuming.”

If you know hangover danger is on the horizon, incorporating even just a couple of these suggestions may help minimize any symptoms you experience.

For more wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:

• This Is the Healthiest Alcohol to Drink, According to Liver Doctors
• Here’s Why You Feel Depressed the Day After Drinking
• Cut Back on Alcohol: 17 Tips to Drink a Little Less
• Here’s Why Drinking Alcohol Can Make You Hungry