After a night of heavy drinking, it is common to experience a hangover. This can include feeling nauseous, tired, irritable, and anxious. Below, we will explore the causes of hangovers and discuss the evidence behind various myths and strategies for managing hangover symptoms.
- Consuming alcohol can result in a hangover: a set of unpleasant physical and psychological symptoms.
- The only way to avoid a hangover is to avoid alcohol or drink in moderation.
- People who are concerned about their alcohol consumption can seek professional advice and support.
What does a hangover feel like?
A hangover is a collection of physical and mental symptoms that occur after the consumption of alcohol, most commonly the following morning. This can include: [1][2]
- Fatigue
- Confusion
- Muscle weakness
- Feeling very thirsty
- Headaches
- Dizziness
- Stomach pain, nausea, or vomiting
- Sensitivity to noise and light
- Irritability
- Anxiety
- Low mood
- Increased sweating
During a hangover, an individual’s cognitive and motor functioning can be significantly impaired. This can include poor concentration, attention, decision-making, coordination, and slower reaction times. Because of this, hangovers can cause dangerous or unpleasant effects on daily functioning and performance and may lead to accidents or harm. [2]
Typical hangover duration
Hangovers typically emerge once blood alcohol concentration (BAC) has returned to zero, which is why they often start the morning after a heavy drinking session. Hangover symptoms can last around 24 hours. [2]
Why hangovers happen and severity factors
Hangovers can occur after any amount of alcohol consumption and can vary significantly from person to person, and may differ depending on the circumstances. Because of this, it can be difficult to predict whether a hangover will occur after alcohol consumption or how many drinks will lead to a hangover.
Hangovers tend to emerge when BAC falls, and peak when levels reach zero. This indicates that a hangover is similar to a mild alcohol withdrawal. [2][3]
The following can impact the likelihood and severity of a hangover: [1][2]
- Dehydration: Alcohol can cause an increase in urination and impair water reabsorption, leading to dehydration and electrolyte imbalances. This can contribute to hangover symptoms such as dry mouth, muscle weakness, lightheadedness, and headaches.
- Stomach irritation: Alcohol irritates the stomach, causing hangover symptoms such as pain and nausea. In more severe cases, this may also lead to vomiting.
- Sugar levels: Alcohol consumption impacts the liver’s metabolic state and can cause reduced blood glucose levels, which can cause hangover symptoms such as fatigue and mood changes.
- Poor sleep: Alcohol can cause sedation, which helps with falling asleep, but causes disruptions to sleep quality and quantity. Alcohol can alsoimpair breathing while asleep, contributing to fatigue and impaired functioning during a hangover.
- Congeners: Congeners are produced alongside ethanol during fermentation and also contribute to hangover symptoms since the body often has difficulty breaking them down properly. Dark spirits, such as bourbon, tend to contain more congeners than clear spirits.
- Sulfites: Sulfites are added to wine and can contribute to headaches during or after drinking wine, particularly in those with a sensitivity to sulfites.
Popular and evidence-based hangover remedies
Many people have their own ideas about what helps them get over a hangover, although often these remedies are based on myths with no scientific evidence to prove their usefulness.
Good practical steps
The best way to recover from a hangover is to rest, hydrate, and wait. The body must finish clearing the toxic byproducts produced by alcohol, and it can take time for any harm to the immune system, brain, or body tissue to heal and return to normal. Unfortunately, there is no evidence-based strategy that can help speed up this process. [1]
Mixed or with limited evidence
- Painkillers: Pain relief can help to minimize the effects of a hangover, such as headaches. However, it is important to be careful when using any over-the-counter pain relief, as they may interact with remaining alcohol in the liver, such as acetaminophen (Paracetamol). Others (such as ibuprofen and aspirin) can irritate the stomach lining and increase nausea and discomfort. [1]
- Electrolytes: Drinking electrolytes could help restore the imbalance caused by dehydration and increased urination. The body will naturally replace electrolytes, so this is not necessary for recovery, although it may help alleviate some hangover symptoms. [1][2]
No convincing evidence
- Drinking coffee or taking a shower: It is commonly believed that drinking coffee or taking a shower will help to sober up or reduce the impact of a hangover. This is not correct, and these techniques will do nothing to change the speed of alcohol metabolism or hangover symptom management. [1]
- Hangover cures: There are various “hangover treatments” available, often sold as dietary supplements due to legal regulations. Most of these supplements contain vitamins or natural extracts, which can help promote general well-being, but have not been found to have any impact on hangover symptoms. [3]
What not to do (myths to avoid)
- “Hair of the dog”: Some people claim that having an alcoholic drink while feeling hungover will help avoid or reduce hangover symptoms. This can temporarily reduce hangover symptoms because blood alcohol levels are increased, but it is likely to contribute to a prolonged or delayed hangover and may increase the risk of alcohol-related health issues. [1][2]
Prevention: Minimizing hangover risk
The best way to avoid a hangover is to avoid consuming any alcohol. However, if you wish to consume alcohol, potential strategies to minimize the risk of hangovers include: [1]
- Stay hydrated: Drinking a glass of water in between each alcoholic beverage and before going to sleep can help prevent dehydration the following day.
- Eat before drinking: Drinking alcohol on an empty stomach can cause blood alcohol levels to rise quickly, causing people to become more intoxicated and therefore worsening hangover severity.
- Limit drinks: Drink in moderation, taking time between beverages and limiting the overall amount of alcohol consumed.
When to seek medical care
Generally, hangovers will go away on their own and won’t require professional care. However, if you are regularly experiencing hangovers, are concerned about the amount of alcohol you consume, or are worried about withdrawal symptoms, contact a professional.
Alcohol withdrawal symptoms can be dangerous and can include hallucinations and seizures. This can occur when someone who has consumed alcohol in large quantities for a prolonged period, resulting in the development of physical dependence or addiction, suddenly stops drinking. [4]
Similarly, alcohol poisoning can be dangerous and can require professional care. Alcohol poisoning, or toxicity, can result in seizures, confusion, vomiting, and loss of consciousness. If alcohol poisoning is suspected, call 911. [4]
People experiencing issues relating to alcohol may require professional support to reduce or manage alcohol consumption and support a safe detox and withdrawal process.
Various treatments are available to help with alcohol use issues, including rehabilitative services. You can find out more about local rehab centers with the Recovered directory.
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