For many, enjoying a glass of wine is a relaxing social ritual, but for others, it can lead to unpleasant symptoms like headaches, nausea, or flushing. This guide delves into the common reasons wine can make you feel sick and provides actionable strategies to mitigate these effects, ensuring a more enjoyable experience.
Why Wine Can Make You Feel Unwell
Understanding the potential culprits behind your discomfort is the first step toward preventing it. What affects one person might not bother another, which is why identifying your personal triggers is key.
The Role of Histamines and Sulfites
Two of the most frequently cited compounds for wine sensitivity are histamines and sulfites. Histamines are naturally occurring compounds in many fermented foods and drinks, including wine. Red wines, due to their longer fermentation process involving grape skins, typically contain significantly higher levels of histamines than white wines. For individuals with a histamine intolerance, this can cause headaches, flushing, nasal congestion, or digestive issues.
Sulfites, or sulfur dioxide ($SO_2$), are chemical compounds used as preservatives in winemaking to prevent oxidation and bacterial growth. While a federal regulation requires wine labels to state "Contains Sulfites" if levels exceed 10 parts per million (ppm), most people are not sensitive to them. The vast majority of people with a sensitivity are those with asthma, who may experience wheezing, coughing, or nasal congestion.
Congeners and Other Byproducts
Congeners are chemical byproducts of the fermentation process that contribute to the flavor and aroma of alcoholic beverages. Darker drinks, like red wine, contain higher concentrations of congeners than lighter ones, such as white wine. Some research suggests that these compounds may intensify hangover symptoms. Acetaldehyde is another toxic byproduct of alcohol metabolism that can accumulate in the body and contribute to the severity of hangovers, causing headaches and nausea.
Alcohol Intolerance and Dehydration
True alcohol allergies are rare, but alcohol intolerance is more common and often genetic. This happens when the body lacks the enzyme needed to properly metabolize alcohol, leading to a buildup of toxic acetaldehyde. Symptoms of intolerance can include facial flushing, nausea, and a rapid heartbeat. Separately, dehydration is a primary cause of hangovers. Alcohol is a diuretic, meaning it increases urination and causes fluid loss. This dehydration is responsible for classic hangover symptoms like headache and fatigue.
Prevention Strategies for Mindful Wine Drinking
With an understanding of the triggers, you can adopt a few habits to minimize the risk of feeling unwell.
Before You Drink
- Eat a Solid Meal: Never drink on an empty stomach. Eating food, particularly a meal rich in carbohydrates, fats, and proteins, creates a protective lining in the stomach and slows alcohol absorption into the bloodstream.
- Start Hydrated: Drink plenty of water before you have your first glass. Being well-hydrated from the start gives your body a head start against the diuretic effects of alcohol.
- Use the Right Glass: Larger, wider-bowled glasses allow red wine to breathe, which can help some of the volatile compounds dissipate. Holding the glass by the stem prevents your hand from warming the wine.
While You Drink
- Pace Yourself and Measure: Limit your intake to one drink per hour, giving your body enough time to process the alcohol. Be mindful of pour sizes; a standard glass of wine is 5 ounces (150 mL), which is often smaller than what is served.
- Alternate with Water: Make it a rule to drink a full glass of water between each glass of wine. This is one of the most effective strategies for preventing dehydration and managing your overall alcohol intake.
- Pair with Food: Drinking wine with a meal slows absorption. Pairing sparkling wines with salty foods or red wines with steak can create a balanced experience for your palate and your body.
After You Drink
- Rehydrate Thoroughly: Continue drinking water and electrolyte-rich fluids, such as coconut water or sports drinks, to replenish lost fluids and minerals.
- Get Quality Rest: Sleep allows your body to recover. A good night's rest can significantly reduce the fatigue associated with a hangover.
Choosing the Right Wine to Avoid Discomfort
If you find yourself consistently feeling unwell from wine, the type you choose might be the key. Some options are naturally lower in potential irritants.
Red Wine vs. White Wine
If you are sensitive to histamines and congeners, you might find that white wine is better tolerated than red wine. White wines generally have lower levels of both, especially if they are fresh and young rather than aged. However, some white wines can be higher in sulfites, so it depends on your specific sensitivity.
The Role of Sulfites
For those sensitive to sulfites, exploring organic or natural wines is a good option. In the U.S., organic wines cannot have added sulfites, though they may contain naturally occurring ones from fermentation. Natural wines, while not legally defined, often involve minimal intervention and low to no added sulfites.
Products for Reduction
Some products on the market, such as wine purifiers or drops, claim to remove sulfites and histamines from your glass. These can be an option for individuals with specific sensitivities who want to continue enjoying wine. For example, some purifiers use technology to filter out these compounds without affecting the wine's taste profile.
Comparison Table: Common Culprits and Prevention Strategies
| Culprit | Where It Comes From | Common Symptoms | Prevention Tips |
|---|---|---|---|
| Histamines | Fermentation, especially in red wines | Headaches, flushing, nasal congestion | Choose white or rosé wines, use wine purifiers |
| Sulfites | Preservative added during winemaking | Wheezing, nasal congestion, rashes (mainly for asthmatics) | Try organic or low-sulfite wines |
| Congeners | Fermentation byproduct (higher in dark wines) | Severe headaches, increased hangover symptoms | Stick to lighter-colored wines or clear spirits |
| Acetaldehyde | Alcohol breakdown byproduct | Headaches, nausea, fatigue | Drink less, pace yourself |
| Dehydration | Diuretic effect of alcohol | Headache, thirst, fatigue | Drink water between glasses, stay hydrated |
What to Do If You Feel Sick
If prevention fails, a few remedies can help alleviate the symptoms.
Immediate Remedies
- Drink Water: Continue rehydrating to help flush the alcohol from your system.
- Eat Bland Foods: Crackers, toast, or other bland foods can help stabilize your blood sugar and settle your stomach.
- Rest: Sleep is often the best cure for a hangover. Lie down in a dark, quiet room.
When to See a Doctor
While most wine-related discomfort is temporary, persistent or severe symptoms should be evaluated. If you experience severe headaches, persistent vomiting, or difficulty breathing, seek medical advice. For general hangover care, the Mayo Clinic offers reliable information on managing symptoms.
Conclusion: Mindful Enjoyment is Key
Getting sick from wine is not an inevitable consequence of drinking but often a result of your body's specific sensitivities and consumption habits. By identifying your triggers—whether they are histamines, congeners, or dehydration—you can adopt simple yet powerful strategies. Mindful consumption, including proper hydration, eating food, and pacing yourself, is the most effective approach. By listening to your body and making informed choices, you can ensure that your wine-drinking experience is a pleasant one, free from unwanted side effects.
