Hungover? Here’s Our Ultimate Survival Guide
It’s at this time of the year – the sun is shining, the days are long and evenings light, and long-awaited holidays beckon – that it’s incredibly easy to accidentally overdo it on the Aperol Spritzes. While a glass or two often might feel harmless, research shows that even a small amount of alcohol consumption can impact your health – especially if you’re a woman. (1,2)
If you do decide to indulge and a hangover ensues, then heed our advice for the morning after the night before. These simple, smart recovery hacks can help ease the classic symptoms – headache, brain fog, fatigue, abject misery – and get you back on track faster. (3)
Consider this your go-to health reset when you’ve had one too many.
Rehydrate
Alcohol is a diuretic, meaning it increases the amount of fluid the body expels – so dehydration is inevitable after a night of drinking. That’s why staying hydrated before, during and after alcohol consumption is essential. Sipping water alongside your drinks can help maintain hydration and potentially reduce the severity of a hangover. The following day, replenishing those lost fluids becomes even more important.” (4)
To give your body an extra boost, consider adding an electrolyte powder – like Cellular Hydration – to your water. It contains essential minerals, such as potassium, sodium and magnesium, which are depleted when we drink alcohol. Shake it with ice for a refreshing morning drink.
Double your protein
Alcohol – especially sugary cocktails – causes your blood sugar to spike, followed by a sharp drop afterwards. This crash is compounded by the fact that your liver, busy processing alcohol, may then not release its glucose stores into the blood stream, as it usually would. The result? You could feel shaky, nauseous, tired or even faint.
To help stabilise blood sugar levels the next day, focus on protein-rich meals – think chicken, eggs, tofu or legumes – aiming to double your usual protein intake if you can. Protein helps replenish amino acids that are lost during drinking, which support everything from liver detoxification to energy production.
Many protein-rich foods are also high in L-cysteine, an amino acid known to help break down acetaldehyde, a toxic byproduct of alcohol metabolism linked to headaches, nausea and general hangover malaise. Some research suggests L-cysteine can help both prevent and relieve hangover symptoms, making protein a friend, not foe, when recovering. (5)
Eat your greens
Bitter greens, such as rocket, watercress, kale, artichoke and chicory, stimulate liver function and promote the flow of bile, helping the body process and eliminate toxins more efficiently. They’re also excellent for digestion, easing the bloating and sluggishness that often accompany a hangover, and are packed with antioxidants and minerals (like calcium and magnesium) that help rebalance the body after a night of drinking. (6)
Another green worth adding to your plate? Asparagus. Research suggests that it may prevent and speed up the hangover process because it enhances production of enzymes that convert alcohol toxins into less harmful substances, and therefore protect the liver cells. (7)
Take Deep Detox
Naturally we also have you covered with our Deep Detox supplement, which combines milk thistle, artichoke leaf and turmeric extracts with choline, alpha-lipoic acid and l-glycine to enhance the body’s natural detoxification pathways and help you feel better as quickly as possible. It’s also brilliant for healthy digestion and supports the liver too.
Rest!
You don’t often have a good night’s slumber when you’re drinking – alcohol disrupts sleep quality. The next day, make sure you give the body time to recover, avoiding strenuous activity until you start to feel more energised. The body does its best healing when you rest.
References
2.McCaul ME, Roach D, Hasin DS, Weisner C, Chang G, Sinha R. Alcohol and Women: A Brief Overview. Alcohol Clin Exp Res. 2019 May;43(5):774-779. doi: 10.1111/acer.13985. Epub 2019 Mar 13. PMID: 30779446; PMCID: PMC6502688.
3. Marlou Mackus, Ann-Kathrin Stock, Johan Garssen, Andrew Scholey, Joris C. Verster, Alcohol hangover versus dehydration revisited: The effect of drinking water to prevent or alleviate the alcohol hangover, Alcohol,Volume 121,2024, Pages 9-18, ISSN 0741-8329, https://doi.org/10.1016/j.alcohol.2024.07.006.
4. Larry A. Grupp, E. Perlanski, R.B. Stewart, Regulation of alcohol consumption by the renin-angiotensin system: A review of recent findings and a possible mechanism of action, Neuroscience & Biobehavioral Reviews, Volume 15, Issue 2, 1991, Pages 265-275, ISSN 0149-7634, https://doi.org/10.1016/S0149-7634(05)80006-5.
5.Eriksson CJP, Metsälä M, Möykkynen T, Mäkisalo H, Kärkkäinen O, Palmén M, Salminen JE, Kauhanen J. L-Cysteine Containing Vitamin Supplement Which Prevents or Alleviates Alcohol-related Hangover Symptoms: Nausea, Headache, Stress and Anxiety. Alcohol Alcohol. 2020 Oct 20;55(6):660-666. Doi:10.1093/alcalc/agaa082
6. Rezaie P, Bitarafan V, Horowitz M, Feinle-Bisset C. Effects of Bitter Substances on GI Function, Energy Intake and Glycaemia-Do Preclinical Findings Translate to Outcomes in Humans? Nutrients. 2021 Apr 16;13(4):1317. doi:10.3390/nu13041317. PMID: 33923589; PMCID: PMC8072924.
7. B.-Y. Kim, Z.-G. Cui, S.-R. Lee, S.-J. Kim, H.-K. Kang, Y.-K. Lee, D.-B. Park. Effects of Asparagus officinalis Extracts on Liver Cell Toxicity and Ethanol Metabolism. Journal of Food Science, 2009; 74 (7): H204 DOI: 10.1111/j.1750-3841.2009.01263.x
Disclaimer: The information presented in this article is for educational purposes only and is not intended to diagnose, prevent, or treat any medical or psychological conditions. The information is not intended as medical advice, nor should it replace the advice from a doctor or qualified healthcare professional. Please do not stop, adjust, or modify your dose of any prescribed medications without the direct supervision of your healthcare practitioner.
