Do you need to eat more when hungover?

January 12, 2026 •

4 min read

Alcohol acts as a diuretic, increasing urination and causing dehydration, which is a major contributor to hangover symptoms. This can cause many to wonder: do you need to eat more when hungover, and what's the best approach to fueling your body effectively?

Quick Summary

Proper nutrition is vital for hangover recovery, focusing on replenishment rather than simply consuming more calories. Prioritize hydrating fluids, electrolytes, and balanced nutrients to help rebalance your body and alleviate symptoms.

Key Points

Focus on Nutrients, Not Volume: Prioritize foods that replenish lost vitamins and electrolytes, rather than simply eating more to fill up.
Hydration is Key: Combat the dehydration caused by alcohol with water and electrolyte-rich drinks like coconut water or broth.
Restore Blood Sugar: Fight the fatigue and shakiness from low blood sugar with bland, easy-to-digest carbohydrates like toast or crackers.
Replenish Electrolytes: Foods rich in potassium and sodium, such as bananas, spinach, and soup, are crucial for rebalancing fluids.
Avoid Greasy Foods: Heavy, fatty meals are a myth for hangover cures and can further irritate an already sensitive stomach.
Protein Aids Recovery: Lean proteins like eggs and salmon provide essential amino acids and anti-inflammatory omega-3s to support your body.
Listen to Your Body: If you feel nauseous, start with bland foods and ease into more substantial meals when your stomach can tolerate them.

The Science Behind Your Hangover Symptoms

To understand the role of food in hangover recovery, it is important to first understand what causes the symptoms. A hangover is not caused by one single factor but rather a combination of physical and metabolic effects from excessive alcohol consumption. These include dehydration, low blood sugar, inflammation, and gastrointestinal irritation. Eating the right foods can address these specific issues, while simply eating more food—especially the wrong kind—can exacerbate them.

Dehydration and Electrolyte Imbalance

Alcohol is a diuretic, meaning it causes your body to lose fluids through increased urination. This leads to dehydration, which can manifest as headaches, fatigue, and intense thirst. Beyond just water, your body loses vital electrolytes like potassium and sodium. Replenishing these is crucial for rehydrating and restoring proper bodily function.

Low Blood Sugar

After a night of heavy drinking, your blood sugar levels can drop significantly. This happens because the liver, which usually helps regulate blood sugar, is busy metabolizing alcohol instead. Low blood sugar can cause some of the classic hangover symptoms, such as fatigue, weakness, and shakiness. Eating some form of carbohydrates can help bring your blood sugar levels back to a normal range.

Inflammation and Irritation

Alcohol can trigger an inflammatory response throughout the body and irritate the lining of your stomach. This is why many people feel nauseous or have stomach discomfort when hungover. Certain foods can help reduce this inflammation, while others, like greasy, heavy meals, can worsen it.

What to Eat: The Right Strategy for Recovery

Instead of focusing on quantity, focus on quality. The best foods for a hangover are those that are easy to digest, nutrient-dense, and help address the specific symptoms you are experiencing. Here are some of the best choices:

Foods rich in electrolytes: Replenish lost sodium and potassium with foods like bananas, spinach, and avocado. A bowl of chicken broth or a sports drink can also help.
Bland carbohydrates: If you are feeling nauseous, bland foods like toast, crackers, or oatmeal are great options. They are easy on the stomach and provide a gentle boost to your blood sugar.
Hydrating fruits: Watermelon, oranges, and other high-water-content fruits provide hydration, vitamins, and natural sugars to support your recovery.
Eggs: Eggs are rich in cysteine, an amino acid that helps your body process the toxic byproduct of alcohol metabolism called acetaldehyde. They are also a good source of B vitamins.
Salmon: This fatty fish is loaded with omega-3 fatty acids, which can help reduce the inflammation caused by alcohol consumption.

What to Avoid: Foods that Worsen a Hangover

Just as important as knowing what to eat is knowing what to avoid. Heavy, greasy foods are a classic craving but are generally a bad idea for a sensitive stomach. Fried foods can increase inflammation and irritate your digestive system further. Highly acidic or spicy foods can also upset your stomach, as can excessive sugar, which can cause further blood sugar fluctuations.

Comparing Hangover Food Choices


Food Type	Pros	Cons	Best for...
Greasy Foods	May satisfy a temporary craving	Difficult to digest, increases stomach irritation, does not aid alcohol processing.	-
Bland Carbs	Easy to digest, raises low blood sugar levels gently.	Lacks full range of nutrients.	Nausea and low energy.
Electrolyte Drinks	Rapidly replaces lost fluids and electrolytes.	Often high in sugar.	Severe dehydration.
Protein (Eggs, Salmon)	Provides amino acids to aid liver function, reduces inflammation.	Can be harder to stomach if nauseous.	Long-term recovery and nutrient repletion.
High-Water Fruits	Hydrates, provides vitamins, easy to digest.	High in natural sugars, may not feel substantial enough.	Rehydration and a quick vitamin boost.

Conclusion: The Smart Approach to Recovery

Ultimately, whether you need to eat more when hungover is not the right question; rather, it is about eating the right kind of food to help your body recover. There is no quick cure, and time is the only thing that truly makes a hangover go away. However, by focusing on nutrient-rich, easy-to-digest foods and prioritizing hydration, you can significantly alleviate your symptoms and support your body's recovery process. Find out more about managing hangover symptoms from an authoritative source.

Start your day with water and gentle, bland carbs, introduce protein-rich options like eggs or chicken soup when you feel able, and replenish lost vitamins and electrolytes with fresh fruits and vegetables. Avoid the temptation of greasy, fried foods that will only make your stomach worse. A little patience and a lot of smart nutrition can make a world of difference in your recovery time.

Frequently Asked Questions

No, this is a common myth. While satisfying in the moment, heavy, greasy foods are difficult for your sensitive, irritated digestive system to process and can actually worsen your symptoms.

You might feel excessively hungry due to low blood sugar. Alcohol metabolism diverts your liver from its role in glucose regulation, leading to a drop in blood sugar levels.

If you're nauseous, stick to bland, easy-to-digest foods like dry toast, plain crackers, or a ripe banana. These provide energy without overwhelming your stomach.

Yes. Alcohol is a diuretic, causing you to lose fluids and important electrolytes like potassium and sodium. Replenishing these is vital for proper rehydration.

Caffeine can help with fatigue and headaches, but it is also a diuretic and can further dehydrate you. For some, it may also worsen an upset stomach or anxiety, so it is best consumed in moderation or avoided if sensitive.

Eating a meal containing carbs, fats, and protein before or during drinking can slow down alcohol absorption. This is a preventative measure, but you will still need to eat well the next day.

Food does not cure a hangover; only time will allow your body to fully recover. However, eating the right foods can help manage and alleviate many of the uncomfortable symptoms while your body detoxifies.

Yes, heavy drinking can deplete your body's stores of B vitamins. Consuming foods rich in these, such as eggs or salmon, can help restore them and support recovery.