What's the Best Liquid to Drink for a Hangover?

December 3, 2025 •

3 min read

Alcohol is a diuretic, meaning it causes increased urination and leads to dehydration, one of the primary drivers of unpleasant hangover symptoms like headaches and fatigue. Replenishing lost fluids and nutrients is key to feeling better the morning after, and the right liquid can make a significant difference.

Quick Summary

This guide explores the most effective liquids for hangover recovery, focusing on the importance of rehydration and electrolyte replenishment. It breaks down the benefits of water, electrolyte drinks, and other beverages to help mitigate common hangover symptoms.

Key Points

Start with Plain Water: Drink water immediately to combat dehydration, which is a major cause of headaches and fatigue.
Consider Electrolyte Drinks: For significant fluid loss from vomiting or sweating, sports drinks or oral rehydration solutions can replenish lost sodium and potassium more effectively than water alone.
Choose Coconut Water for Natural Electrolytes: As a natural source of potassium, coconut water offers effective rehydration without the high sugar content of many sports drinks.
Avoid Caffeinated Beverages: Skip coffee and other caffeinated drinks, as their diuretic effects can worsen dehydration and your overall symptoms.
Sip, Don't Gulp: Drink fluids slowly to avoid irritating an already sensitive or nauseous stomach.
Soothe Your Stomach with Herbal Tea: Non-caffeinated ginger or chamomile tea can help settle nausea and provide gentle hydration.
Rest is Also Key: Combining proper hydration with rest is the only real way to let your body fully recover from a hangover.

The Science Behind Dehydration and Hangovers

Alcohol’s diuretic effect causes your body to lose more fluid than you consume, leading to dehydration. This fluid loss depletes essential electrolytes, minerals like sodium and potassium that are vital for maintaining proper fluid balance, muscle function, and nerve signaling. Dehydration contributes directly to many hangover symptoms, including thirst, headache, and dizziness. Furthermore, alcohol metabolism produces toxic byproducts and causes inflammation, further taxing your system.

Why Hydration is Your Top Priority

Restoring your body's fluid balance is the most important step in hangover recovery. While time is the only definitive cure, proper hydration can significantly alleviate the severity of your symptoms. Simply sipping fluids slowly throughout the day is more effective than gulping down a large quantity at once, which can upset a fragile stomach. For the best results, start rehydrating before you even go to bed and continue as soon as you wake up.

Comparison of Hangover-Fighting Liquids

Not all liquids are created equal when it comes to combating a hangover. The best choice depends on the severity of your dehydration and any other symptoms you're experiencing.


Liquid	Key Benefits	Best For	Considerations
Water	Universal, easily accessible, and essential for basic rehydration.	General dehydration and thirst.	Does not replace lost electrolytes on its own.
Electrolyte Drinks (Sports Drinks)	Replenishes sodium, potassium, and other minerals lost through urination, sweating, and vomiting.	Moderate to severe hangovers with significant electrolyte loss.	Can be high in sugar, which may cause stomach upset for some.
Coconut Water	Natural source of potassium and other electrolytes.	A natural, lower-sugar alternative to sports drinks.	Lower sodium content than sports drinks; may be less effective for major losses.
Herbal Tea (Ginger/Chamomile)	Soothing for the stomach, anti-inflammatory properties, and hydrating.	Nausea and stomach irritation.	Should be non-caffeinated to avoid further dehydration.
Fruit Juices	Contains fructose, which may help with low blood sugar, and provides vitamins.	Energy boost and low blood sugar symptoms.	High sugar content can irritate the stomach. Stick to fresh or unsweetened juice.
Broth/Bouillon	Replaces lost salt and potassium, and provides warmth for comfort.	Upset stomach, nausea, and low sodium levels.	Can be very salty; check sodium content.

Practical Steps to Choosing Your Hangover Drink

When you wake up feeling rough, start with plain water to address immediate dehydration. If you experienced vomiting or diarrhea, or feel particularly weak, a liquid rich in electrolytes will be more effective than water alone. Coconut water and oral rehydration solutions are excellent choices for their balanced mineral content. If nausea is your primary complaint, a warm, non-caffeinated ginger or chamomile tea can be very settling for the stomach. Avoid coffee and other caffeinated beverages, as caffeine acts as a diuretic and can worsen dehydration.

Homemade Electrolyte Replenishment

For those who prefer a homemade option, or want to avoid the added sugar in many commercial sports drinks, a simple solution can be easily made at home. Mixing water with a small amount of salt and sugar or fruit juice creates an effective rehydration beverage that mimics commercial products. This allows for a more controlled intake of sugars and minerals, which is easier on a sensitive stomach. A good recipe is combining 1 liter of water, a half teaspoon of salt, and 6 teaspoons of sugar.

Other Hydration Heroes

Beyond the primary options, a few other beverages can assist with specific symptoms:

Smoothies: Blending fruit like bananas (for potassium), berries (for antioxidants), and a liquid base like coconut water can provide nutrients and hydration in an easy-to-digest format.
Mineral Water: Sparkling mineral water can be a more palatable option for some compared to plain water, and often contains some electrolytes.

Conclusion: The Final Verdict

While there is no magic bullet for a hangover, focusing on rehydration is your most effective strategy. Plain water should be your first line of defense, but for more severe symptoms or significant fluid loss, an electrolyte-rich beverage like coconut water or a sports drink is superior. Soothing herbal teas can help with an upset stomach. Remember, patience and rest are also key to letting your body recover. Ultimately, the best liquid is the one you can keep down and will help restore your body's balance. For more information on dealing with the aftermath of a night out, consult the resources at Drinkaware.co.uk.

Frequently Asked Questions

Water is crucial for addressing the dehydration caused by alcohol, but it may not be sufficient on its own. For hangovers with significant fluid loss or weakness, an electrolyte-rich drink is more effective at replenishing lost minerals.

Yes, sports drinks can help rehydrate your body and restore electrolytes like sodium and potassium, which are depleted by alcohol's diuretic effect. However, some are high in sugar, which might be irritating to a sensitive stomach.

You should generally avoid coffee when you have a hangover. While the caffeine might offer a temporary boost, it is also a diuretic that can further dehydrate you and potentially worsen your symptoms.

Coconut water is a natural source of electrolytes, particularly potassium, making it an excellent option for rehydration during a hangover. It's a great lower-sugar alternative to traditional sports drinks.

For nausea, herbal teas like ginger or chamomile are a good choice. Ginger has anti-nausea properties and both teas offer soothing hydration without caffeine.

Some fruit juice can provide fructose to help with low blood sugar, but the high sugar content can also be irritating to an upset stomach. It's best to consume in moderation or diluted.

Drinking more alcohol (the 'hair of the dog') is a myth and will only prolong your hangover. It merely delays the inevitable recovery process by adding more toxins to your system.