Hangovers seem to be the body's way of warning us about drinking too much. Physically, it’s a mix of symptoms working together: diarrhea, tiredness, headache, nausea, and shaking are the usual signs. Sometimes, the top number in your blood pressure rises, the heart beats faster than normal, and you sweat more than usual – proof that the body’s stress response is kicked into high gear. Some people become extra sensitive to bright lights or loud sounds. Others may feel like the room is spinning (vertigo). The result is plain misery. Luckily, understanding what causes hangovers, and knowing some possible remedies, can help.
What causes hangovers?
There are many causes, just like there are many symptoms. When alcohol is broken down in the body, it turns into acetaldehyde, which is toxic at high levels. But those levels usually don’t get high enough to fully explain hangovers.
Alcohol also disrupts the brain during sleep, so part of a hangover might be caused by poor rest. It also throws off the hormones that control your body clock, which may explain why a hangover can feel like jet lag. Alcohol can also set off migraines, so sometimes what feels like a hangover might actually be a migraine caused by drinking.
Hangovers usually start when blood alcohol levels begin to drop. In fact, some experts say the worst symptoms hit once those levels hit zero.
The main factor seems to be getting drunk – not necessarily how much it took to get there. Some research shows that people who drink lightly or occasionally may actually be more prone to hangovers than heavy drinkers. But there’s also research that shows people with a family history of alcoholism tend to have more severe hangovers. Experts believe some people might end up drinking more because they try to get rid of hangover symptoms by drinking again.
7 hangover remedies
The best way to avoid a hangover is simply not to drink at all. But if you do, here are some easy things you can do to help ease the symptoms and feel better faster.
Stay hydrated
Alcohol makes you pee more by blocking vasopressin, a hormone that helps your body hold onto water. If you’ve also been sweating, vomiting, or have diarrhea, you’re probably even more dehydrated. While nausea might make drinking anything tough, small sips of water can still help.
Eat some carbs
Alcohol can lower your blood sugar, which might leave your brain short on energy – leading to headaches and tiredness. Plus, many people forget to eat while drinking, which makes things worse. Toast and juice are a simple way to raise your blood sugar and get some energy back.
Skip darker alcohols
Research shows that clear drinks like vodka and gin are less likely to cause hangovers than dark ones like whiskey, red wine, and tequila. That’s because dark drinks have other compounds called congeners, like methanol. These break down into even more toxic substances, which can make hangovers worse.
Use painkillers, but avoid Tylenol
Medicines like aspirin or ibuprofen (Motrin and similar) can help with headaches and body aches. But they can also upset your stomach, which may already be irritated from alcohol. Don’t take acetaminophen (Tylenol) though – if alcohol is still in your system, it can make the drug more harmful to your liver.
Have some coffee or tea
Caffeine won’t cure your hangover, but it might help you feel more awake. Just remember that mixing alcohol and caffeine while drinking is risky because caffeine can hide alcohol’s effects, making you feel more sober than you actually are.
Try B vitamins and zinc
A study published in The Journal of Clinical Medicine looked at what people ate in the 24 hours before and after heavy drinking. It was a small study, and based on what participants said they ate. But those who had more B vitamins and zinc seemed to have milder hangovers.
Avoid “hair of the dog”
Having another drink to feel better is known as taking the hair of the dog. The idea is that hangovers are like mini alcohol withdrawals, so more alcohol eases the symptoms. But this only keeps the cycle going and doesn’t actually help your body recover.
How to prevent hangovers
Hangovers don’t affect everyone the same way. For instance, alcohol usually has a stronger effect on someone smaller compared to someone larger. The following tips may help lower your chances of getting a hangover when you drink:
Drink slowly and make sure you’ve eaten beforehand.
Don’t overdo it – drink in moderation.
Women should limit themselves to 1 drink per day, while men shouldn’t have more than 2. One drink means 12 ounces (360 milliliters) of beer with about 5% alcohol, 5 ounces (150 milliliters) of wine with around 12% alcohol, or 1.5 ounces (45 milliliters) of 80-proof liquor.
Try drinking a glass of water between alcoholic drinks. This can help you drink less overall and reduce the chance of dehydration from alcohol.
Mary Watson
