Drinking without ending up with a hangover is possible with a few simple habits, such as staying hydrated throughout the day and drinking water between alcoholic beverages. Eating beforehand, especially foods rich in carbohydrates, can also help slow alcohol absorption.
Pacing alcohol intake makes a significant difference, since drinking too quickly can cause blood alcohol levels to rise more sharply. Avoiding carbonated drinks like soda, sparkling water, and champagne may also reduce the chance of developing hangover symptoms.
When a hangover cannot be avoided, certain medications can ease discomfort, including ibuprofen, metoclopramide, and sodium bicarbonate. These should only be taken with medical guidance and are used to relieve symptoms such as headache, heartburn, nausea, and general malaise. Read more about hangover medicine and how medications can be taken.
Tips to drink without getting a hangover
Some tips to drink without getting a hangover include:
1. Drink plenty of water
One effective way to prevent a hangover is to stay well hydrated throughout the day and drink water between each alcoholic drink.
Water helps prevent dehydration caused by alcohol, reducing symptoms such as headache and dizziness.
It is also recommended to drink about 500 mL of water before bed and keep a glass nearby to sip during the night if needed.
2. Eat before drinking
Eating before drinking helps slow down alcohol absorption.
A complete, balanced meal—containing carbohydrates like pasta, bread, or rice, along with vegetables, proteins, and fruits—can reduce the intensity of hangover symptoms.
3. Control the pace of alcohol intake
Pacing alcohol consumption helps prevent blood alcohol levels from rising too quickly.
Ideally, only one alcoholic drink should be consumed per hour, giving the body time to process alcohol more gradually.
4. Avoid dark drinks
Dark alcoholic beverages, such as bourbon, whiskey, tequila, brandy, dark beers, and red wine, contain higher levels of congeners that can worsen hangover symptoms.
These naturally occurring substances can irritate blood vessels and brain tissue, particularly in people who are more sensitive.
5. Consume small amounts of alcohol
Limiting alcohol intake is one of the most effective ways to avoid hangovers.
According to the World Health Organization, moderate drinking means one drink per day for women and up to two drinks per day for men.
6. Avoid carbonated drinks
Carbonated beverages like sparkling water, soda, and champagne can speed up alcohol absorption in the body, increasing the likelihood of feeling hungover.
Avoiding these drinks may help reduce the severity of symptoms.
How to reduce or stop drinking alcohol
Some suggestions to reduce or stop alcohol consumption include:
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Setting limits and choosing specific days to drink
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Choosing alternative beverages when going out, such as sparkling water with lemon, juices, or non-alcoholic drinks
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Avoiding alcohol at home to reduce temptation
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Maintaining a healthy lifestyle with nutritious meals and regular physical activity
In cases of excessive or frequent alcohol use, seeking support from healthcare professionals, like such as general practitioners, psychologists, or nurses, can be helpful.