A little preparation and awareness can go a long way. You can use this checklist of evidence-based habits to guide your plan.

Before You Drink: 

Before the first glass hits the table, you’ve already got your best opportunities to set the tone for tomorrow. Think of this stage as giving your body a head start:

1. Front-load with hydration and electrolytes: Hydration is a marathon, not a race. Some published research suggests that sodium in beverages can help with fluid retention compared with plain water. Being well-hydrated before alcoholic beverages can act as a buffer against the next-day effects.
2. Eat Well: Never drink on an empty stomach. A good meal (carbohydrates, protein, and some healthy fat) may help slow alcohol absorption into the bloodstream and lower your peak BAC over time.
3. Sleep Planning: You know alcohol can influence your sleep quality, so plan for it. Give yourself a realistic wind-down time, and stick to it. 

A few thoughtful choices here set the foundation. Once you're out and enjoying time with friends or family, you're simply following a plan rather than trying to play catch-up later.

While You Are Drinking:

During the moment, pace and awareness are your best friends. You don’t need rigid rules. Just follow a rhythm that keeps you present and feeling good:

1. Pace Yourself: Alternate each alcoholic beverage with a full glass of water (or a non-alcoholic option) to slow intake, stay hydrated, and avoid rapid spikes in BAC that lead to the worst next-day effects.
2. Mind Your Mixers: The type of mixer you have is also important. A study published in The American Journal of Medicine found that artificially sweetened (diet) mixers may lead to faster alcohol absorption due to quicker gastric emptying compared to sugar-sweetened mixers. So, be mindful of your mixer choice.
3. Consider a Functional Beverage at the Right Time: If you decide to include Morning Recovery dietary supplement as part of your overall plan, timing matters. It is formulated to be consumed before you begin drinking or while drinking and is not a “cure.” It’s a functional option that can be incorporated into a proactive routine, supported by our clinically studied formula, which demonstrated improvements in next-day symptom scores across areas such as headache, heart-pounding, concentration difficulties, and clumsiness compared to a placebo.

Keep it simple and steady. The goal isn’t restriction, it’s staying in control and enjoying your plans without feeling rundown the next morning.

Before Sleep:

The end of the night isn’t the finish line. A few calm minutes here can make the next day feel noticeably smoother. Think of this as a gentle landing instead of collapsing into bed.

1. Hydration Top-Off: Before sleeping, drink one final glass of liquid. Before bed, finish with a glass of water or a light electrolyte option. A little sodium can help your body retain the fluids you take in as the night progresses. 
2. Sleep Wind-Down: Don’t just crash. Alcohol can help you fall asleep quickly, but it degrades sleep quality. Implement a relaxing, screen-free routine for 15–20 minutes to signal that it’s truly time to sleep.

Once you settle in, you’ve done the work. The next morning-you can walk into the day with far better footing and without feeling like you have to “recover” from having fun.

Quick-Guide to Ingredients and Mechanism (Labeled Ingredients and Why We Use Them): 

So, what’s inside a functional beverage made for this purpose? We select ingredients to address the specific pathways that alcohol impacts while working toward a healthier, smarter drinking plan.

• DHM (dihydromyricetin): An extract of the Japanese Raisin Tree; this ingredient has been studied in clinical trials and is a core ingredient of the Morning Recovery dietary supplement. 
• Antioxidant and Herbal Complex: Ingredients such as milk thistle (silymarin), prickly pear, and green tea extract are included to provide antioxidant support; silymarin has a history of use in traditional wellness practices and provides antioxidant support. Korean Red Ginseng and Korean Pear round out this functional blend.
• B-Vitamins and Electrolytes: Alcohol can deplete B-vitamins and electrolytes used in daily life. As a general hydration strategy, sodium-containing drinks can support fluid retention compared with water alone.

It's important to frame this correctly. These are supporting ingredients for your plan; they do not prevent intoxication or make you sober.

Tips for Recovery in the Morning

Your last point of opportunity to support your body is the morning after. Here’s how to get your day started on the right foot:

1. Rehydrate with Electrolytes: Your first action is to drink a very large glass of water (for example, about 24 ounces) with a packet of electrolytes added. As a general hydration tip, sodium helps the body hold onto fluids better than water alone.
2. Gentle Movement and a Meal: A very short stroll and some cool, fresh air can work wonders for circulation and mood. Once you return, have a small light plate of food, designed to balance blood sugar levels.
3. Stay on Plan: If you follow a routine that includes Morning Recovery, you’re already being proactive. You can always explore our Science page to see how our clinically studied formula has been evaluated and the research behind it.

Assemble Your Better-Morning Kit

If smarter drinking is your plan, start with the Morning Recovery dietary supplement. Use it before you drink or while drinking as part of a responsible routine. It’s built on a clinically studied formula and designed to support better next-day readiness after drinking.

Round out your routine with Dream Well when you need help winding down, and Liquid Focus for the days when you require steady concentration. Keep the focus on simple habits: hydration, pacing, balanced food, and sleep.

Build your kit, keep your plan simple, and feel prepared for what’s next. 

Explore Lifehack Pack on More Labs.

Disclaimer:

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Consider consulting a healthcare professional before use, especially if you take medications. Morning Recovery and Dream Well are dietary supplements. Morning Recovery will not stop you from getting intoxicated, and it will not make you sober up faster than normal. Enjoy responsibly.

Bottom Line

Incorporating a smarter routine when drinking, focusing on being hydrated beforehand, pacing, being strategic with food, and prioritizing sleep can have a meaningful effect on how you feel the next day, transforming it from a roll of the dice to a deliberate and science-backed recovery plan.