How Much Water Should I Drink to Recover from a Hangover?

November 13, 2025 •

4 min read

Did you know that alcohol acts as a diuretic, causing your body to lose fluids and become dehydrated? To effectively combat this effect, understanding how much water should I drink to recover from a hangover is key to mitigating its unpleasant symptoms and feeling better faster.

Quick Summary

Drinking plenty of water is essential for rehydrating your body and managing the symptoms of a hangover, but it is not a standalone cure. Optimal recovery involves consistent fluid intake, with electrolyte-rich options often proving more beneficial for replenishing lost minerals.

Key Points

Start Hydrating Early: Drink a glass of water before bed to preemptively combat dehydration.
Electrolytes are Key: For significant fluid loss from vomiting or sweating, electrolyte drinks replenish lost minerals more effectively than plain water.
Pace Yourself: Sip water slowly throughout the day to rehydrate without upsetting a sensitive stomach.
Time is the Cure: While hydration helps manage symptoms, it won't eliminate a hangover; only time will allow your body to fully recover.
Avoid 'Hair of the Dog': Drinking more alcohol will only delay and worsen your hangover symptoms.
Combine with Other Remedies: Pairing hydration with rest and bland, carb-heavy foods is more effective for overall recovery.

The Science Behind Hangovers and Dehydration

While many people believe dehydration is the sole cause of a hangover, it's actually a complex combination of factors. Alcohol is a diuretic, meaning it causes your kidneys to produce more urine than normal, leading to excess fluid loss. This fluid loss is compounded by other factors like sweating or vomiting, resulting in a mild state of dehydration. However, other physiological effects also contribute to hangover misery, such as an inflammatory immune system response, irritation of the stomach lining, disrupted sleep, and the toxic byproduct of alcohol metabolism, acetaldehyde. Dehydration is a significant part of the problem and can intensify symptoms like headaches and fatigue, but it isn't the whole story. Therefore, while hydration is critical for mitigating symptoms, it won't erase the hangover entirely; only time can do that.

The Optimal Hydration Strategy for Hangover Recovery

There is no exact amount of water that guarantees a full recovery, as the ideal intake depends on your individual fluid loss, which is influenced by factors like the amount of alcohol consumed, your body weight, and your activity level. However, a structured approach to hydration is your best defense. The strategy should focus on consistent, slow intake rather than chugging large amounts of water at once, which can upset a sensitive stomach.

Before You Sleep

If you can manage it, drink a large glass (about a pint or 16 ounces) of water before you go to bed. This gives your body a head start on rehydration while you sleep.

When You Wake Up

Keep a glass or bottle of water by your bed to sip if you wake up thirsty during the night. As soon as you are awake for the day, start with another 16-ounce glass of water. Continue to sip water steadily throughout the morning and into the day.

Replenishing Electrolytes

For more severe dehydration, especially if you have experienced vomiting or diarrhea, plain water may not be enough. Your body loses important minerals like sodium and potassium, and a simple water refill won't replace them. This is where electrolyte-rich beverages become beneficial. Options include sports drinks, coconut water, or bouillon soup.

Water vs. Electrolyte Drinks: A Comparison


Feature	Plain Water	Electrolyte Drink (e.g., Sports Drink)
Primary Function	Rehydration	Rehydration + Mineral Replenishment
Effectiveness	Highly effective for mild dehydration; helps with thirst and dry mouth.	More effective for severe dehydration and significant mineral loss (e.g., from vomiting).
Composition	Pure H₂O, no added minerals.	Contains water plus key minerals like sodium and potassium.
Best For	General hydration after moderate alcohol consumption.	Post-binge consumption involving vomiting or heavy sweating.
Considerations	Readily available and free. Can upset stomach if gulped too fast.	Can contain high levels of sugar, which may not be ideal. Choose low-sugar options if possible.

Comprehensive Recovery: Beyond Just Water

For a full recovery, hydration is just one piece of the puzzle. Combining it with other gentle self-care tactics will make a more noticeable difference.

Rest and Sleep

Alcohol significantly disrupts your sleep cycle, leading to fragmented, less restful sleep. A primary component of feeling better is getting sufficient rest. A nap can be very helpful.

Eat Bland Foods

Low blood sugar can contribute to fatigue and shakiness. Eating simple, easy-to-digest carbohydrates like toast, crackers, or rice can help restore blood sugar levels. Avoid heavy, greasy foods that can further irritate your stomach.

Avoid the Wrong Things

More Alcohol: The infamous 'hair of the dog' remedy simply prolongs the inevitable and can lead to an even worse hangover later.
Caffeine: While a morning coffee might seem like a good idea, high doses of caffeine can exacerbate dehydration and increase heart rate. Stick to water or caffeine-free herbal teas.
Certain Pain Relievers: Avoid acetaminophen (Tylenol) as it can cause liver damage when combined with alcohol. Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or aspirin can be used sparingly for headaches but can irritate the stomach lining. For more information on alcohol and its effects on your body, consult the National Institute on Alcohol Abuse and Alcoholism (NIAAA).

Conclusion

To recover from a hangover, focus on a consistent and patient hydration strategy rather than a specific quantity of water. Drink a glass of water before bed and continue to sip steadily throughout the next day. If your dehydration is more severe, consider an electrolyte-rich beverage. Remember that time is the ultimate cure, and the best you can do is support your body's natural recovery process with fluids, rest, and bland food while avoiding potential irritants. By taking a comprehensive approach, you can effectively manage symptoms and feel like yourself again as quickly as possible.

Frequently Asked Questions

No, while drinking water helps combat the dehydration that contributes to hangover symptoms, it does not completely cure a hangover. A hangover is a complex condition caused by multiple factors, and only time can allow your body to fully process and recover from the effects of alcohol.

There is no exact amount, but a good strategy is to drink a large glass of water (about 16 oz) before bed and continue to sip water slowly and consistently throughout the next day. The total amount depends on individual fluid loss.

For mild dehydration, plain water is sufficient. However, if you've experienced vomiting or diarrhea, an electrolyte drink can be more beneficial as it helps replenish the lost sodium, potassium, and other minerals that water alone does not replace.

Alternating alcoholic beverages with a glass of water can help slow down your alcohol intake and manage dehydration throughout the night, which can mitigate some symptoms. However, this does not guarantee you won't get a hangover if you drink enough alcohol.

Yes, flooding a sensitive, hungover stomach with a large amount of water too quickly can cause further nausea or discomfort. It's best to sip slowly and steadily throughout the day.

Common signs of dehydration caused by alcohol include excessive thirst, dry mouth, headaches, fatigue, dizziness, and dark yellow urine.

Caffeine can exacerbate dehydration and potentially increase your heart rate, which is not ideal when recovering from a hangover. Stick to water or caffeine-free herbal teas for hydration.