Introduction
A hangover is an unpleasant set of symptoms—including headaches, nausea, dizziness, and fatigue—that can occur after drinking too much alcohol. It’s caused by dehydration, low blood sugar, and toxins called congeners that are found in some types of alcohol.
This article will explore strategies for avoiding a hangover in the morning. We’ll look at ways to stay hydrated and nourished, as well as tips for choosing the right kinds of alcohol and avoiding sugary drinks. We’ll also discuss the importance of getting enough sleep and taking vitamins to replenish the body.
Drink Plenty of Water
Staying hydrated is key to preventing a hangover. Alcohol is a diuretic, meaning it causes the body to produce more urine than usual. This leads to dehydration, which can cause headaches, fatigue, and other hangover symptoms.
According to Dr. John Higgins, an associate professor of medicine at McGovern Medical School at UTHealth in Houston, “The best way to combat a hangover is to drink plenty of water before, during, and after consuming alcohol.” He suggests having a glass of water between each alcoholic beverage to help keep you hydrated.
Eat Food
Eating food before and during drinking can help prevent a hangover. Eating before drinking helps slow down the absorption of alcohol into your bloodstream. Eating while drinking can help reduce the amount of alcohol you consume.
Registered dietitian nutritionist Christy Brissette recommends eating foods that are high in protein and fat, such as cheese and nuts. She also suggests avoiding greasy foods, as they can make you feel worse the next day.
Stick to Clear Liquor
Choosing the right type of alcohol can also help reduce your risk of a hangover. Darker liquors, such as whiskey and brandy, contain more congeners, which are toxic byproducts of fermentation. These congeners can worsen hangover symptoms. Clear liquors, such as vodka and gin, contain fewer congeners and are less likely to cause a hangover.
“Congeners are thought to contribute to the intensity of hangover symptoms,” says Higgins. “So if you’re looking to minimize your chances of a hangover, it’s best to stick to clear liquors.”
Alternate Alcoholic Drinks with Non-Alcoholic Drinks
Alternating alcoholic beverages with non-alcoholic drinks, such as soda water or juice, can help you stay hydrated and reduce the amount of alcohol you consume. It can also help slow down the absorption of alcohol into your bloodstream.
Brissette recommends alternating alcoholic drinks with non-alcoholic drinks that are high in electrolytes, such as coconut water or sports drinks. This will help replenish lost electrolytes and reduce the risk of dehydration.
Avoid Sugary Drinks
Sugary drinks, such as fruit juices and sweetened cocktails, can increase your risk of a hangover. The sugar in these drinks can cause your blood sugar level to spike, leading to dehydration and making you more prone to hangover symptoms.
Higgins recommends avoiding sugary drinks and opting for drinks that are lower in sugar, such as light beer or dry wine. He also suggests limiting yourself to one or two drinks per hour to reduce the risk of a hangover.
Take Vitamins
Drinking alcohol depletes the body of essential vitamins and minerals, such as vitamin B12 and magnesium. Taking a multivitamin can help replenish these nutrients and reduce the risk of a hangover.
Registered dietician nutritionist Stephanie McKercher suggests taking a multivitamin that contains vitamin B complex and magnesium. She also recommends taking vitamin C before and after drinking to help reduce inflammation and flush out toxins.
Get Enough Sleep
Getting enough sleep is also important for avoiding a hangover. Sleep helps the body restore itself and recover from the effects of alcohol. According to Higgins, “Adequate sleep can help reduce inflammation and boost the immune system, both of which can help reduce the severity of a hangover.”
McKercher suggests aiming for 7-9 hours of sleep per night. She also recommends avoiding caffeine and getting at least 30 minutes of exercise per day to help you get better quality sleep.
Conclusion
In conclusion, there are several strategies for avoiding a hangover in the morning. Drinking plenty of water, eating food, sticking to clear liquors, and avoiding sugary drinks can all help reduce your risk of a hangover. Alternating alcoholic drinks with non-alcoholic drinks, taking vitamins, and getting enough sleep can also help you stay hydrated and healthy.
It’s important to remember to take care of your body when drinking alcohol. By following these tips, you can enjoy a night out without worrying about waking up with a hangover.
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