Key Take-Aways

• Drinking too much can often lead to a hangover, which includes unpleasant physical consequences. 
• Beyond headaches, there are serious physiological ramifications to heavy drinking, like acetaldehyde buildup, GABA rebound effect, and dehydration. 
• Most known hangover cures are myths that often lead to worse symptoms.

• Science-backed hangover cures are the way to go. 
  

Just had a big night out? Awesome. 

Just woke up with a splitting headache? Not a desirable outcome.

Hangovers are the unwelcome end to a good night out, and for good reason. When you consume alcohol, your body works overtime to process it. The process of digesting alcohol leads to dehydration, excess acetaldehyde formation, and inflammation. All of these add up to that pulsing headache, nausea, and overall fatigue that makes us swear off drinking, at least until next weekend.

While myths about greasy food or the hair of the dog have been assumed to help, science says they're ineffective, and even worse, counterproductive.

The good news?

There are real and scientific ways to help eliminate hangover symptoms. Here are 10 scientifically proven hangover cures that work for your recovery. 

What Causes a Hangover?

Understanding what happens in your body is the first step in learning how to overcome a hangover. 

The physiological aftermath of alcohol consumption:

• Acetaldehyde Buildup: When your liver breaks down ethanol (the alcohol in your drink), a toxic by-product called acetaldehyde is produced. Acetaldehyde is responsible for many of the symptoms associated with hangovers, which make you sick and tired (nausea, headaches, tiredness, etc.).
• GABA Rebound: Gamma-aminobutyric acid (GABA) is a neurotransmitter in the brain that helps regulate feelings of anxiety and promotes a sense of calm. Alcohol enhances the activity of GABA receptors, leading to a temporary reduction in anxiety symptoms. Alcohol-induced changes in GABA levels can result in a ‘rebound effect’ once the alcohol wears off, causing heightened anxiety and even panic attacks. This phenomenon occurs as the brain attempts to compensate for the initial increase in GABA activity due to the alcohol in one’s system. As a result, individuals may experience heightened anxiety and feelings of unease, which can lead to a vicious cycle of using alcohol as a temporary solution and exacerbating anxiety in the long run.
• Dehydration and Electrolyte Loss: Alcohol is a diuretic, which means it makes you urinate more often. This can deplete you of fluids and essential minerals, such as sodium and potassium. So, you end up dehydrated and feeling sluggish.
• Inflammation and Sleep: Alcohol can affect your sleep patterns, making them less restorative. It will also provoke inflammatory responses in your body, further worsening headaches and muscle pain.

Almost all accepted ‘cures’ for hangovers are myths. Let's look at what works.

10 Science-Backed Hangover Cures That Help

Here's what research and medical experts recommend for real hangover relief:

1. Rehydrate with Electrolytes

Of course, hydration is a challenging task, but water alone is not enough to achieve it. Alcohol can strip the body of electrolytes (i.e., sodium, potassium, and magnesium). To rehydrate and regain proper muscle function, you need to take in more electrolytes if you're hoping to get all these minerals into your body sooner (coconut water, sports drinks, etc.) than actually hydrating with a drink that has electrolytes.

2. Eat a Healthy Breakfast

Don't believe the myth about greasy food. While greasy food may sound appealing, it is likely to upset your stomach further. Instead, choose to eat carbs that digest more slowly, like whole grains. 

Eggs, a source of cysteine, are also a great choice. According to an article from Wiley’s Journal of Chemistry, cysteine helps to break down toxins. Adding bananas as a source of potassium will also help.

3. Sleep It Off

Your body's repair and healing process takes time, and sleep is a great way to help this process along. Even if it's just a quick nap, it'll help alleviate the inflammation you're feeling and restore some of your energy levels. If you can sleep through the night, your body will be grateful!

Please note that you should always contact your doctor if you are feeling particularly uneasy.

4. Take Anti-Inflammatory (the smart way)

Non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can help alleviate headaches and inflammation. Just be sure to stay on your prescribed dosage for anything you take and check with your doctor if you don't know.

5. Replace Vitamin B and Zinc

Research has shown that Vitamin B (with a particular emphasis on B6 and B12) and zinc can help reduce the duration of hangover symptoms. They help your liver with the detoxification process and hopefully restore some energy.

6. Moderate and Smart Alcohol Intake

Prevention is the key. Eating your meal before or with alcohol consumption will slow the absorption of nutrients into your bloodstream, hence reducing the severity of your hangover. Foods rich in healthy fats, protein, or fiber will be especially beneficial.

7. Try Ginger or Peppermint Tea

Ginger may reduce nausea, and peppermint may settle an upset stomach. Having either in warm tea form provides quick and easy relief from gastrointestinal upset.

8. Do Not Cure a Hangover with ‘Hair of the Dog’

It’s a myth that drinking more alcohol, the so-called ‘hair of the dog’ approach, will cure a hangover. While it may temporarily ‘fix’ the symptoms, it only delays your recovery. It may ultimately lead to even worse symptoms.

9. Try Low-Alcohol and Non-Alcoholic Alternatives

It is advisable not to consume too much alcohol. There are low-alcohol drinks, or adequate non-alcoholic drinks, that can be considered. You can continue to enjoy being social and avoid the torment of a hangover the next day!

10. Do Gentle Exercise 

If you feel healthy enough, mild exercises like walking or yoga can improve circulation and release endorphins. Exercise helps boost your mood and alleviate fatigue, ultimately serving as a potential hangover cure. However, please don't overdo it; your body is already under stress. 

Myths That Don't Work

• Greasy food: Doesn't detox, just adds discomfort.
• Coffee: Hides fatigue, but causes more dehydration.
• Hair of the dog: Delays ethyl alcohol breakdown.

Key Takeaway: Your Action Plan

• Hydration and electrolytes: Replenishing lost fluid and minerals.
• Sleep and a balanced diet: Let your body heal.
• Anti-inflammation treatment: Choose NSAIDs under a doctor’s direction.
• Nutrient support: Adequate intake of vitamin B and zinc is beneficial.

Taking smart, science-based action beats quick-fix myths every time.

The Best Hangover Cure Isn't a Myth, It's Science