Alcohol is absorbed and eliminated from the body at a constant rate, which can differ between individuals and vary depending on certain factors. Understanding the timeline for sobering up from alcohol can help with responsible drinking, prevent harm, such as driving while intoxicated, and clarify misunderstandings or myths about alcohol.
- Alcohol, or ethanol, is absorbed by the stomach and small intestine into the bloodstream, where it travels around the body.
- Blood alcohol content (BAC) is the percentage of the blood that contains alcohol and indicates the severity of intoxication and the time until sober.
- The only way to sober up from alcohol is to wait, as there are no tricks or methods to speed up alcohol elimination.
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How the body processes alcohol
Alcoholic drinks contain ethanol, a chemical that produces the effects of alcohol intoxication. When a drink is consumed, ethanol (alcohol) travels to the stomach, where 20% is absorbed. The small intestine then absorbs the remaining 80%.
Ethanol is then distributed into the bloodstream, where it travels around the body, impacting the brain, organs, and bodily systems. Primarily, alcohol is metabolized by the liver, where it is broken down into acetaldehyde, a toxic substance, and then acetate, a less harmful byproduct, which is then eliminated as water and carbon dioxide. [1][2]
The level of alcohol in the bloodstream is referred to as Blood Alcohol Content (BAC). This measures the percentage of the blood that is alcohol, per 100 ml. As such, a BAC of 0.15 means the blood is 0.15% alcohol. [2]
How long does it take to sober up?
People will ‘sober up’ at different rates as the removal rate of alcohol varies per person. On average, the body can metabolize and eliminate one standard drink, such as an 11.5-oz (340 ml) can of beer, a 4.7-oz (140 ml) glass of wine, or a 1.4-oz (40 ml) shot of spirits, every 1-2 hours. [3][4]
This means that a person can take 6-12 hours to sober up after consuming 6 drinks, although this varies from person to person and depends on several factors.
Factors that affect how long it takes to sober up
Factors that can impact alcohol elimination rate, or time to sober up, include: [2][5]
- Sex: Females can take longer to eliminate alcohol than males, and therefore sober up more slowly.
- Age: Young and elderly people can take longer to sober up.
- Food: Diet can impact how alcohol is metabolized and eliminated, affecting the BAC and time to sober up.
- Extent of alcohol use: People who binge drink regularly or consume alcohol often tend to eliminate alcohol faster.
- Drug use: Certain drugs or medications may interact with alcohol and impact the rate of elimination.
How to sober up fast: Debunking common myths about sobering up
When people search for how to sober up fast, it’s often in moments of urgency—before driving, going to work, or trying to avoid a hangover. Unfortunately, many quick-fix solutions like coffee, cold showers, or exercise are widely misunderstood. While some of these may help you feel more awake, they don’t actually speed up how quickly your body processes alcohol.
Below, we break down the most common myths about sobering up and what really happens when you try to "sleep it off."
Do coffee, cold showers, and exercise work?
Coffee: No, drinking coffee may help increase alertness and reduce tiredness, but it will not affect alcohol elimination. Coffee can also worsen dehydration caused by alcohol. [6]
Cold showers: No, cold showers do not help you to sober up. As with coffee, they may help to improve alertness and energy, but will not reduce intoxication. Showering while intoxicated may also create a risk of falling. [6]
Exercise: Alcohol is mostly metabolized and excreted by the liver, but a small amount may be excreted through breath and sweat when exercising, helping to get sober slightly faster. [3]
The reality of "sleeping it off"
Going to sleep after drinking can help as it gives your body a chance to recover, the liver time to metabolize the consumed alcohol, and prevents any additional drinking. However, important things to note when going to sleep after drinking include: [6]
- Drink water before going to bed, as this can help reduce dehydration caused by alcohol, potentially reducing the severity of the hangover.
- It is possible for blood alcohol levels to continue to increase while sleeping, particularly if alcohol has been consumed shortly beforehand. This means that alcohol poisoning can occur during sleep, which can be dangerous.
- Alcohol can cause vomiting, which can be dangerous or fatal if it occurs while the individual is asleep, as they can choke.
- Sleeping upright or on one side can help reduce certain risks.
The only real solution: Time
Blood alcohol content reduces with time, and there is no way to speed this process up. BAC reduces by roughly 0.015 every hour. However, it is important to remember that everyone metabolizes alcohol at different rates, so this can vary. [3]
This BAC calculator can give you an idea of your current BAC and how long it will take to get to 0%. The following chart shows how long it will take to reach 0% BAC (completely sober) for males and females of each weight group. [3][7]
Hours until sober
For example, after 5 drinks, a 140lb male has a BAC of 0.18 and will take 12 hours to completely sober up, while a 140lb female will have a BAC of 0.22 and will take 15 hours.
The role of zero-order elimination
Zero-order elimination is the term used to describe a process of elimination that occurs at a constant rate and is not impacted by the concentration of the substance or any other factors. [8]
Alcohol follows zero-order elimination, which means that it is metabolized and eliminated at a constant rate, decreasing by the same amount in each period of time, regardless of how much has been consumed. [9]
Many drugs follow first-order elimination, which differs from zero-order elimination as the elimination rate varies depending on the concentration. A higher concentration causes a faster elimination, and, as the concentration decreases, the elimination rate slows down. [8]
Because alcohol follows zero-order elimination, the metabolism and elimination process cannot be sped up or slowed down. This means that alcohol poses a high risk of toxicity in large doses, as higher concentrations do not speed up the rate of elimination and the level of alcohol in the body can accumulate to dangerous levels.
Practical tips for responsible drinking
Tips for responsible drinking include:
- Don’t drink on an empty stomach: Eat before and during drinking.
- Hydrate: Drink plenty of water when consuming alcohol.
- Drink slowly: Consume drinks slowly or have alcohol-free drinks in between.
- Monitor alcohol intake: Limit the number of alcoholic drinks and keep track of how many have been consumed.
- Don’t mix substances: Drugs and medications can interact with alcohol and cause dangerous effects.
- Don’t drive: Never drive while intoxicated.
When to seek help
Alcohol poisoning, or alcohol overdose, occurs when there is more alcohol in the body than can be processed. It can cause dangerous and potentially fatal effects. Signs of alcohol poisoning include: [6]
- Severely impaired coordination and speech
- Vomiting
- Urinary or fecal incontinence
- Confusion
- Skin turning very pale or blue
- Slow or irregular breathing
- Seizure
- Loss of consciousness
If you suspect that you or someone else is experiencing alcohol poisoning, call 911 immediately.
Treatment and support for alcohol dependence
Various treatment options are available for people who need support with alcohol use issues and dependence. This includes inpatient and outpatient rehabilitation programs, where people can be supported with detox and withdrawal, provided medications to support abstinence and recovery, and attend individual and group therapies to alter addictive behaviors.
This self-assessment can help you find out if your drinking is problematic.
How does alcohol tolerance affect sobering time?
Heavy drinkers are found to eliminate alcohol faster than those who drink less regularly. Tolerance and elimination rates are distinct processes and do not affect one another. However, a heavy drinker is likely to have a higher tolerance as well as a faster elimination rate. [2]
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