Alcohol is a diuretic, meaning it causes your body to lose more fluid than usual through increased urination. This process can lead to dehydration, which is a major factor behind classic hangover symptoms like headaches, fatigue, and dry mouth. The key to feeling better is to replenish lost fluids and restore the balance of essential electrolytes that were flushed out. While many people reach for a glass of water, several options offer more targeted and comprehensive relief.
The Top Contenders for Post-Drinking Rehydration
Plain Water
Water is the most accessible and fundamental choice for hydration. It works to restore overall fluid levels and directly combat a dry mouth and headache. For mild dehydration, plain water is often sufficient. It is important to sip it slowly, especially if you feel nauseous, as gulping can upset your stomach further. Drinking a glass of water before bed and keeping a bottle by your bedside can help mitigate morning-after symptoms.
Electrolyte Solutions and Sports Drinks
For moderate to severe dehydration, or if you have experienced vomiting or diarrhea, electrolyte-rich beverages can be more effective than plain water alone.
- Oral Rehydration Solutions (ORS): These medical-grade solutions, such as Pedialyte, are formulated with precise amounts of water, sugar, and salt to help your body absorb and retain fluids most effectively.
- Sports drinks (e.g., Gatorade): These contain electrolytes like sodium and potassium, which help your body absorb water more efficiently. Be cautious of high sugar content, which can sometimes be counterproductive.
- Low-sugar options: For those watching sugar intake, tablets like Nuun can be dissolved in water to provide an electrolyte boost without excessive sweetness.
Coconut Water
Often called "nature's sports drink," coconut water is a fantastic natural alternative due to its richness in electrolytes, particularly potassium. It's a lower-sugar option compared to many commercial sports drinks and contains antioxidants that can help combat oxidative stress caused by alcohol. Its light, refreshing taste can also be more palatable when you're feeling unwell.
Broth-Based Soups
Bouillon or chicken noodle soup provides a one-two punch of hydration and electrolyte replacement. The savory broth contains sodium and other minerals, while the warmth can be very soothing for an upset stomach. It's also a great way to reintroduce some food into your system, boosting low blood sugar levels without overwhelming your digestive tract.
Herbal Teas
Certain herbal teas offer a comforting and gentle way to rehydrate while addressing specific hangover symptoms.
- Ginger tea: Known for its anti-nausea properties, ginger tea can help settle an upset stomach.
- Peppermint tea: This is also used to soothe nausea and upset stomachs.
- Green tea: Rich in antioxidants, green tea may help the body metabolize alcohol more efficiently and protect the liver.
Rehydration Drink Comparison Table
| Drink Type | Benefits | Considerations | Best For |
|---|---|---|---|
| Plain Water | Most accessible, no additives, gentle on stomach. | Lacks electrolytes for significant mineral loss. | Mild dehydration, continuous hydration throughout the day. |
| Electrolyte Solutions | Rapidly and effectively replaces sodium, potassium, and fluid. | Can be high in sugar, may have artificial ingredients. | Moderate to severe dehydration, after vomiting or diarrhea. |
| Coconut Water | Natural source of electrolytes, especially potassium, lower in sugar. | Can be expensive, may not contain enough sodium for severe cases. | Natural rehydration, balancing potassium levels. |
| Broth-Based Soups | Replenishes sodium and fluids while providing nutrients and warmth. | Can be high in sodium, requires preparation. | Soothing an upset stomach and restoring salt levels. |
What to Avoid While Rehydrating
Just as important as what you should drink is what you should avoid.
- Caffeine: While a cup of coffee might seem tempting for fatigue, caffeine is also a diuretic and can exacerbate dehydration, potentially increasing heart rate and anxiety.
- Sugary drinks: Sodas and very sweet fruit juices can be dehydrating and upset your stomach. Focus on options with balanced electrolytes instead.
- More alcohol ('hair of the dog'): This is a myth. Drinking more alcohol will only prolong your recovery and can increase tolerance, potentially leading to alcohol dependency. It delays symptoms but makes them worse eventually.
Simple Steps to Accelerate Your Recovery
Beyond just choosing the right drink, a few practices can aid your recovery. Sip fluids slowly throughout the day rather than chugging a large amount at once, as this is easier on your digestive system. Combine your hydration efforts with bland, carbohydrate-rich foods like toast or crackers, which can help stabilize low blood sugar. Most importantly, listen to your body and give it time and rest to clear the alcohol toxins and heal.
Conclusion
While no single drink can magically erase a hangover, making the right choice for rehydration can significantly ease symptoms and speed up recovery. The best thing to drink to rehydrate after drinking is often plain water for general fluid replacement, but electrolyte-rich options like coconut water or sports drinks offer more targeted relief, especially after significant fluid loss from vomiting or sweating. Combining these beverages with restorative rest and bland foods is the most effective strategy for getting back on your feet. For persistent symptoms or concerns, consulting a healthcare provider is recommended. More information on managing hangovers can be found on the Cleveland Clinic website.
