What is the best thing to drink after a night of drinking alcohol?

October 23, 2025 •

3 min read

Alcohol is a diuretic, which means it causes your body to lose fluids through increased urination. Replenishing these lost fluids and electrolytes is key to recovery, and the question is: what is the best thing to drink after a night of drinking alcohol? The answer is a multi-faceted approach focusing on rehydration and nutrient replenishment, beyond just plain water.

Quick Summary

The best drinks for post-alcohol recovery are water and electrolyte-rich beverages like coconut water or sports drinks, which combat dehydration and replenish lost minerals. Choosing beverages with low sugar is also key to preventing further digestive irritation.

Key Points

Plain Water: Drink plenty of water to combat dehydration, which is a major cause of hangover symptoms like headaches.
Electrolyte Drinks: Beverages like coconut water and sports drinks help replenish essential minerals like sodium and potassium lost due to alcohol's diuretic effect.
Low-Sugar Options: Choose low-sugar electrolyte drinks to avoid further irritating your stomach and manage blood sugar levels.
Soothing Teas and Broths: Ginger tea can calm nausea, while savory broths replace lost sodium and fluids in an easy-to-digest form.
Avoid "Hair of the Dog": Drinking more alcohol is a myth and only prolongs the recovery process by increasing the toxicity in your system.
Hydrate Before Bed: Drinking a glass of water or an electrolyte solution before sleep can help mitigate the worst effects of morning-after dehydration.
Rest is Key: Time and rest are the only true cures for a hangover, so prioritize sleep to allow your body to recover.

Rehydrating Your Body

Alcohol's diuretic effect means you lose significant fluids through frequent urination, a primary cause of headache, fatigue, and thirst during a hangover. While plain water is essential for rehydration, it often lacks the minerals necessary to restore balance fully. Sports drinks and oral rehydration solutions are more effective because they replenish lost sodium, potassium, and other crucial electrolytes. Sipping on these fluids slowly and consistently is the most effective approach, as gulping large amounts can upset an already sensitive stomach.

The Importance of Electrolytes

Electrolytes are minerals like sodium, potassium, and magnesium that play a vital role in nerve function, muscle contraction, and maintaining proper fluid balance. A night of heavy drinking can deplete these essential minerals, contributing to common hangover symptoms. Electrolyte-rich drinks help restore this balance more effectively than water alone. For instance, coconut water is naturally high in potassium, while bone broth is a great source of sodium and other minerals.

Beverage Options for Hangover Relief

When choosing a drink, consider both hydration and how it may affect your irritated stomach lining. Your best options will be gentle on the digestive system while providing the necessary fluids and nutrients.

Best Drinks for Post-Alcohol Consumption

Plain Water: The simplest and most accessible option. Drink it consistently throughout the day to rehydrate.
Electrolyte-Rich Drinks: Commercial sports drinks (Pedialyte®, Gatorade®) or natural sources like coconut water are excellent for replacing lost minerals.
Herbal Tea: Ginger tea can soothe nausea, while peppermint tea may ease an upset stomach.
Broth-Based Soups: Chicken noodle soup or vegetable broth can replenish sodium and potassium while being easy on the stomach.
Fruit Juice: 100% fruit juices like watermelon or orange juice provide vitamins and some electrolytes, but watch for high sugar content.
Smoothies: A balanced smoothie with ingredients like banana (potassium), Greek yogurt (protein), and coconut water provides essential nutrients and hydration.

Why Avoiding Certain Drinks is Important

While tempting, some beverages can worsen hangover symptoms. Greasy, sugary, and caffeinated drinks can further irritate your stomach and exacerbate dehydration. The popular "hair of the dog" remedy—drinking more alcohol—only delays recovery and increases toxicity.

Comparison Table: Optimal Hydration Drinks


Drink Type	Primary Benefit	Key Nutrient(s)	Notes
Water	Basic rehydration	H2O	Simple, no added sugars.
Electrolyte Drink	Rapid electrolyte replenishment	Sodium, Potassium	Choose low-sugar versions.
Coconut Water	Natural potassium source	Potassium	Naturally hydrating, often low in sugar.
Broth/Soup	Replenishes sodium/potassium	Sodium, Potassium	Soothing for the stomach.
Herbal Tea	Nausea relief, hydration	Varies (e.g., Ginger)	Soothing, non-caffeinated.
Smoothie	Nutrients, hydration	Potassium, Protein	Balanced meal replacement.

The Role of Rest and Nutrition

While drinking the right fluids is crucial, time and rest are the only definitive cures for a hangover. Alcohol disrupts sleep, leaving you tired and irritable. Getting back to bed and allowing your body to metabolize the remaining alcohol is paramount. Eating bland, carbohydrate-rich foods like toast or crackers can help stabilize low blood sugar levels, reducing dizziness and fatigue. Pair this with a gentle, hydrating drink for a comprehensive recovery strategy.

Conclusion: The Ultimate Recovery Cocktail

The best thing to drink after a night of drinking alcohol is a combination of water and electrolyte-rich fluids, such as a low-sugar sports drink or coconut water. This approach directly addresses the primary issues of dehydration and mineral loss caused by alcohol consumption. Combine this with restful sleep and gentle, nourishing foods to support your body's natural healing process and get back on your feet faster.

For more information on the effects of alcohol on the body, consult reliable sources like the National Institute on Alcohol Abuse and Alcoholism (https://www.niaaa.nih.gov/alcohols-effects-health/alcohol-topics/alcohol-and-hangover).

Frequently Asked Questions

While a cup of coffee might help with grogginess, caffeine can further dehydrate you and increase heart rate, potentially worsening some hangover symptoms. It is better to opt for caffeine-free drinks and prioritize water and electrolytes.

No, this is a myth. Drinking more alcohol only prolongs the recovery process, and once the alcohol wears off, the hangover will likely be worse.

Coconut water is excellent for rehydration and replenishing potassium, an important electrolyte lost during drinking. While not a complete cure, its natural electrolytes can help alleviate many symptoms.

Bland, complex carbohydrates help stabilize blood sugar levels, which can drop due to alcohol consumption. They are also gentle on an upset stomach, helping to reduce nausea and dizziness.

Yes, many commercial sports drinks are effective for hangovers as they contain electrolytes and sometimes sugar to help with rehydration. However, look for low-sugar options to avoid potential stomach irritation.

Hangover symptoms typically last between 8 and 24 hours. The only definitive cure is time, allowing your body to metabolize the alcohol and heal itself.

It is better to sip fluids slowly. Gulping can overwhelm an irritated stomach and potentially lead to more nausea or vomiting.