How much water to drink to prevent a hangover?

January 6, 2026 •

4 min read

According to the Cleveland Clinic, the best hangover cure is simply waiting it out and drinking plenty of water. So, how much water to drink to prevent a hangover? While there is no magic number, strategic hydration before, during, and after drinking can significantly reduce the severity of symptoms by combating alcohol's dehydrating effects.

Quick Summary

An expert-backed guide to strategic water intake for hangover prevention. Learn key hydration tactics to combat alcohol's diuretic effects and minimize next-day misery, from pre-drinking preparation to post-party recovery. The goal is to proactively manage hydration levels, not find a miracle cure.

Key Points

Embrace the 'One-for-One' Rule: For each alcoholic beverage, drink a full glass of water to combat dehydration and pace your drinking.
Hydrate Proactively: Drink a large glass of water before you start drinking to create a well-hydrated baseline for your body.
Drink Water Before Bed: A large glass of water before sleep can combat the night's dehydration and reduce morning thirst.
Replenish Electrolytes the Morning After: If you wake up with a hangover, supplement water with electrolyte-rich drinks like sports drinks, coconut water, or broth.
Moderation is the Only Sure Prevention: Water can help manage symptoms, but the most effective way to prevent a hangover is to drink less alcohol overall.

Dehydration is a major contributing factor to many of the most dreaded hangover symptoms, including headaches, fatigue, and dry mouth. Alcohol acts as a diuretic, causing the body to lose fluids more quickly, and replacing these lost fluids is crucial for minimizing discomfort. While there is no substitute for moderation, using water strategically can make a significant difference in how you feel the next day.

The “One-for-One” Rule During Drinking

The most widely recommended strategy for mitigating alcohol's dehydrating effects is the “one-for-one” rule. This involves drinking one full glass of water for every alcoholic beverage consumed. This method works in two primary ways: it directly replaces lost fluids, and it forces you to slow your overall alcohol consumption, giving your body more time to process each drink. For a 12-ounce beer or a 5-ounce glass of wine, an 8- to 12-ounce glass of water is a good target. For hard liquor, which is more concentrated, matching the total ounces of water to the total ounces of liquor consumed (e.g., 2 ounces of liquor equals 2 ounces of water) is a good starting point, though matching each drink with a full 8-ounce glass is safer.

Why alternating beverages is effective

Alternating between alcoholic drinks and water paces your intake, which is one of the best preventative measures against a severe hangover. Spreading out your alcoholic beverages provides your liver with more time to process the alcohol, preventing your blood alcohol levels from peaking too quickly. Slower consumption, combined with consistent hydration, significantly reduces the stress on your body.

Hydration Before You Drink

Starting the evening already well-hydrated is a critical first step. Think of it as putting a full tank of gas in your car before a long trip. Pre-drinking hydration gives your body a head start against the diuretic effects of alcohol.

Morning preparation: Start your day with an extra glass or two of water. This is especially important on days when you know you will be drinking alcohol later.
The pre-party pint: Drink a large glass of water, around 16 ounces, right before your first alcoholic drink. This sets a strong foundation for the rest of the night.
Remember to eat: Having a meal with your first drink is also key, as food helps to slow the absorption of alcohol into your bloodstream.

Water Before Bed

Drinking a large glass of water before going to sleep is a common recommendation, and for good reason. It helps tackle the dehydration that has accumulated over the course of the night. However, it's important to set realistic expectations. Research indicates that while pre-sleep water can reduce thirst, it may not significantly impact the other, more miserable symptoms of a hangover like nausea and headache. The ultimate solution is to drink less alcohol overall. Nonetheless, a pint of water by your bed is an easy habit that can't hurt and will likely make you feel better when you wake up to face the day.

Water the Morning After

If the prevention methods didn’t completely save you, hydrating the next morning is your best bet for recovery. The morning after is when your body is in full recovery mode and needs replenishing.

Immediate rehydration: Sip a large glass of water as soon as you wake up. This helps rehydrate your system and can alleviate some symptoms.
Electrolyte replenishment: While water is good, replacing lost electrolytes is even better. Consider a rehydration solution, a sports drink like Gatorade, or even coconut water. A simple homemade solution can be made by adding a pinch of salt and some sugar to a liter of water.
Broth: For those with an upset stomach, a light broth is an excellent way to replenish fluids and essential salts.

Comparison Table: Hydration Strategies for Hangovers


Strategy	Timing	Primary Benefit	Additional Benefits
One-for-One Rule	During alcohol consumption	Directly combats dehydration	Slows alcohol intake, paces drinking
Pre-Drinking Water	Before first drink	Creates a hydrated baseline	Lessens the impact of initial dehydration
Before-Bed Water	Before sleep	Addresses accumulated dehydration	Can reduce morning thirst
Morning-After Rehydration	Upon waking	Initiates recovery and fluid replacement	Replenishes fluids and electrolytes lost overnight

Conclusion: The Best Prevention is Moderation

Ultimately, while strategic water intake is a powerful tool for minimizing the effects of a hangover, it is not a foolproof cure. The most effective way to avoid a hangover is to simply drink less alcohol. By combining sensible alcohol limits with a consistent hydration plan throughout the drinking process, you can greatly improve your chances of waking up feeling significantly better. The amount of water to drink to prevent a hangover is not a specific measurement, but rather a consistent and deliberate effort to stay hydrated at every stage. For more information on responsible drinking, consult organizations like Drinkaware.

The takeaway: be smart, be hydrated, and listen to your body to make your morning a lot more manageable.

Frequently Asked Questions

A good rule of thumb is to drink one 8- to 12-ounce glass of water for every standard alcoholic drink you consume. This helps offset dehydration and slows down your overall consumption.

While drinking water before bed can help with dehydration and reduce morning thirst, studies show it doesn't completely prevent all hangover symptoms, like headaches or nausea. It's an effective part of a broader strategy, not a cure-all.

The best strategy involves hydrating at three key points: drinking a glass of water before you start drinking alcohol, alternating water with your alcoholic drinks, and having a large glass of water before bed.

Yes, electrolyte-rich fluids can be even more beneficial than plain water, especially the morning after. Drinks like sports drinks, coconut water, or broths can help replace lost salts and minerals.

No, water does not speed up the rate at which your liver metabolizes alcohol. Only time can do that. Water's role is to help mitigate the dehydration caused by alcohol, which is a major contributor to hangover symptoms.

Yes, it is still possible to get a hangover even with significant water intake. Water helps manage symptoms related to dehydration, but it cannot prevent all the negative effects of excessive alcohol consumption. Other factors like inflammation and sleep disruption still play a role.

It is better to sip water steadily to rehydrate your body gently. Chugging a large amount of water too quickly can put extra stress on your system and potentially disrupt your sleep with more bathroom trips.