We've all been there — waking up with a pounding headache, a queasy stomach, and a vow to never drink again. But what if you could enjoy your night out without paying the price the next day? This article explores effective strategies you can implement before the first sip to reduce the chances of a hangover drastically.
From hydration hacks to nutritional tips, we'll explore scientifically backed methods to help you wake up feeling refreshed instead of regretful. Whether planning a night out with friends, attending a Christmas party or a wild NYE, our pre-event-focused guide is your go-to resource for hangover prevention.
So, let's get ready to raise our glasses responsibly and say goodbye to those dreaded post-party blues!
Drink plenty of water throughout the day before you go out. Alcohol dehydrates your body, so starting well-hydrated can help. Add a pinch of pink salt to your water bottle and drink water between alcoholic drinks.
Eat a Good Meal
Consuming a protein-rich meal before drinking alcohol offers several benefits in lessening hangover severity. Protein's slower digestion rate compared to carbs and fats reduces the pace of alcohol absorption into the bloodstream, thereby preventing sharp increases in blood alcohol levels that intensify hangovers. It also provides a steadier energy release, stabilising blood sugar levels, which can otherwise fluctuate with alcohol intake, leading to fatigue and headaches.
Additionally, proteins supply essential amino acids that support liver function, which is crucial for efficient alcohol metabolism. This nutritional approach not only helps protect the stomach lining from alcohol's irritative effects, minimising gastrointestinal issues but also assists in breaking down acetaldehyde, a harmful byproduct of alcohol metabolism that contributes to hangover symptoms.
Get Plenty of Sleep
A lack of sleep can worsen hangover symptoms, so make sure you get a good night's sleep before and after drinking. Sufficient sleep before alcohol consumption sets a foundation for better metabolic and detoxification processes, hormonal balance, reduced inflammatory and immune responses, and improved cognitive and emotional resilience, all of which contribute to mitigating the severity of hangover symptoms.
Biohacker’s anti-hangover strategies:
Good quality electrolytes
(low in sugar and free of nasty additives)
Consuming an electrolyte solution before drinking alcohol can significantly minimise hangover symptoms by enhancing hydration and maintaining electrolyte balance.
Alcohol, a diuretic, causes fluid and electrolyte loss, but electrolyte solutions, more effective than water alone, replenish essential salts and minerals, counteracting dehydration. They help maintain levels of key electrolytes like sodium, potassium, calcium, and magnesium, which are crucial for various bodily functions.
This not only reduces common hangover symptoms linked to dehydration, such as headaches, dizziness, and fatigue but also aids in efficient alcohol metabolism and the management of its toxic byproducts.
Choose low-sugar electrolyte solutions, as high sugar content can exacerbate dehydration. Furthermore, electrolytes laden with synthetic additives can irritate your gut and make you sick the next day.
Organic Beef Liver
Organic beef liver, renowned for its nutrient density, is rich in essential vitamins and minerals that support liver function, a key organ in detoxifying the body and metabolising alcohol. It is particularly high in B vitamins, including B6, B12, and folate, which are crucial for metabolising fats, proteins, and carbohydrates and aiding liver detoxification. Vitamin C, present in the liver, acts as an antioxidant protecting liver cells and aids in collagen synthesis for liver health.
Additionally, liver is a good source of selenium and zinc, both vital for liver detoxification and tissue repair, with zinc being particularly important due to its deficiency in liver diseases.
Amino acids like methionine and cysteine in beef liver are also essential for synthesising glutathione, an important detoxifying agent. Notably, beef liver is also a rich source of choline, which is vital for fat metabolism and transport, helping to prevent fat accumulation in the liver and, thereby crucial for maintaining liver health.
Remember, these strategies reduce the risk of a hangover but might not eliminate it. The only sure way to avoid a hangover is to abstain from alcohol. Our best tip to get the best of both worlds is to have a glass of water after or with every alcoholic drink and stay away from processed foods, fried foods and seed oils, especially the day after.
Check out our previous blog for DIY electrolyte and hangover smoothie recipes.
Co-Founder, Registered Nutritionist, Exercise Physiologist