What's the best thing to eat after a hangover?

A hangover is primarily a result of dehydration and the body's inflammatory response to excessive alcohol consumption. Replenishing lost fluids and essential nutrients is key to recovery, and the right foods can make a world of difference in alleviating symptoms like headaches, nausea, and fatigue.

Quick Summary

The ideal post-drinking meal focuses on rehydration, electrolyte replenishment, and boosting blood sugar. Key foods include bland carbs like toast, potassium-rich bananas, and hydrating options like coconut water or broth, all chosen to settle the stomach and restore balance.

Key Points

• Rehydrate Effectively: Combat dehydration and electrolyte loss with coconut water, bone broth, or specialized electrolyte drinks instead of just plain water.

• Soothe with Bland Foods: If your stomach is upset, stick to easy-to-digest, bland carbs like toast, crackers, or oatmeal to raise blood sugar and reduce nausea.

• Replenish Potassium: Eat potassium-rich bananas to replace this key electrolyte often depleted by alcohol consumption.

• Combat Nausea with Ginger: Use ginger in tea or as a supplement to help calm your stomach and reduce feelings of nausea.

• Detox with Protein: When you can tolerate it, eat eggs for a dose of the amino acid cysteine, which helps the liver break down alcohol's toxins.

• Fight Inflammation: Consider salmon for its omega-3 fatty acids, which can help reduce the body's inflammatory response to alcohol.

• Avoid Greasy Foods (for now): While tempting, greasy and fatty foods can further irritate a sensitive stomach the morning after; focus on gentler options first.

Understanding What Your Body Needs

After drinking heavily, your body becomes dehydrated due to alcohol's diuretic effect, leading to the loss of electrolytes such as sodium, potassium, and magnesium. Alcohol can also irritate the stomach and lower blood sugar. The goal for post-hangover eating is to rehydrate, restore nutrients, and be gentle on your stomach.

The Top Food and Drink Choices for Hangover Recovery

Rehydrating and Replenishing Electrolytes

Hydration is crucial. While water helps, electrolyte-rich fluids accelerate recovery.

• Coconut Water: A natural source of electrolytes, offering a less sugary alternative to sports drinks.
• Bone Broth: Provides sodium and potassium, plus vitamins and minerals, while soothing the stomach.
• Electrolyte-Enhanced Drinks: Formulated solutions like oral rehydration salts are effective for faster electrolyte balance restoration.
• Smoothies: A blend of fruits and hydrating bases can deliver vitamins and natural sugars. Combining banana, ginger, and spinach is a good option.

Soothing an Upset Stomach

For nausea, opt for easily digestible, bland foods. The BRAT diet staples are often recommended.

• Bananas: High in potassium for electrolyte balance and gentle on the digestive system.
• Toast or Crackers: Simple carbs help raise low blood sugar and can ease nausea.
• Oatmeal: Offers essential nutrients depleted by alcohol and helps stabilize blood sugar without irritating the stomach.
• Ginger: Known for anti-nausea benefits, it can be consumed in various forms like tea or candied ginger.

Boosting Energy and Restoring Nutrients

Once your stomach settles, incorporate protein and healthy fats for sustained energy.

• Eggs: Contain cysteine, which aids the liver in processing the alcohol byproduct acetaldehyde.
• Salmon: Rich in omega-3s, it can help reduce inflammation and provides B vitamins depleted by alcohol.
• Avocado Toast: Combines healthy fats and potassium with carbohydrates for a nutritious and filling meal.

Comparison of Popular Hangover Foods

Food Item	Primary Benefit	Stomach Comfort	Nutrient Content	Best for...
Eggs	Cysteine for detoxification	Good (scrambled)	High protein, B vitamins	When you need a protein boost
Toast/Crackers	Stabilizing blood sugar	Excellent (bland)	Carbohydrates	Nausea and sensitive stomach
Bananas	Potassium replenishment	Excellent (soft)	Potassium, natural sugars	Quick electrolyte and energy boost
Oatmeal	Stabilizing blood sugar	Excellent (bland)	Carbs, fiber, vitamins	Comfort and sustained energy
Bone Broth	Electrolyte replacement	Excellent (gentle liquid)	Sodium, potassium, collagen	Severe nausea and dehydration
Salmon	Reduces inflammation	Fair (can be rich)	Omega-3s, B vitamins	Nutrient replenishment

Conclusion: Finding the Right Fuel for Recovery

There is no universal hangover cure. However, strategic eating can significantly reduce symptoms and speed recovery. Prioritize hydration with electrolyte-rich drinks like coconut water or bone broth. For nausea, bland carbs such as toast or oatmeal are beneficial. As you improve, add protein (eggs) and nutrient-dense foods (salmon, avocado) to replenish what was lost. Listen to your body and choose nourishing, easily digestible options. Rest and proper nutrition are key to feeling better. For more information on alcohol's effects, resources like the Cleveland Clinic are helpful.

Frequently Asked Questions

How does alcohol cause dehydration during a hangover?

Alcohol acts as a diuretic, increasing urine production by suppressing the hormone vasopressin. This leads to fluid loss and dehydration symptoms like headaches and dizziness.

Why do hangovers cause low blood sugar?

Alcohol interferes with the liver's ability to release stored glucose, potentially causing a drop in blood sugar. This can lead to fatigue, weakness, and headaches.

Should I eat a greasy breakfast to absorb the alcohol?

This is a myth; greasy foods do not absorb alcohol in your system. While eating before drinking slows absorption, greasy food afterward can worsen stomach irritation.

Is coffee a good idea for a hangover?

Coffee's caffeine can help with fatigue and headaches but may worsen dehydration. It's best to consume it alongside plenty of water or electrolyte drinks and be aware it might irritate a sensitive stomach.

Why are bananas so often recommended for hangovers?

Bananas are rich in potassium, an electrolyte often lost due to alcohol's diuretic effect. They are also easy to digest and provide a quick energy boost from natural sugars.

Can herbal remedies help with hangover nausea?

Ginger is a well-known remedy for nausea and can soothe an upset stomach. It can be taken as tea, a shot, or candied ginger.

How long should I expect my hangover symptoms to last?

Hangover symptoms can last from a few hours up to 24 hours. Duration varies based on alcohol consumed and individual factors like weight and metabolism.

Frequently Asked Questions

What's the absolute best single food item for a hangover?

There is no single best food, but a banana is arguably one of the most effective due to its high potassium content, soft texture for a sensitive stomach, and natural sugars to boost energy.

Are sports drinks good for hangovers?

Sports drinks can help replenish electrolytes like sodium and potassium, which are lost when drinking. However, many are high in sugar, so alternatives like coconut water or lower-sugar electrolyte mixes are often better.

Why do I feel so nauseous during a hangover?

Alcohol irritates the stomach lining, leading to nausea and discomfort. Your body's inflammatory response to alcohol and the production of the toxin acetaldehyde can also contribute.

Should I take aspirin or other pain relievers for a hangover headache?

Be cautious. While a standard dose may help, NSAIDs like aspirin can irritate your stomach, and the combination of alcohol and acetaminophen can cause serious liver damage. Consult a medical professional if you're unsure.

Is "hair of the dog" an effective hangover remedy?

No, drinking more alcohol will only prolong your recovery and can make you feel worse. It increases the toxicity in your body and is not a safe remedy.

Why do some people crave greasy food when hungover?

The craving for greasy food may be linked to low blood sugar and the body's desire for quick calories and comfort food. However, this is more a craving than a healthy remedy.

Can certain vitamins help with a hangover?

Alcohol depletes B vitamins, so replenishing them can be beneficial. Foods like eggs and salmon are good sources, but supplements aren't a guaranteed cure.