For many, enjoying a night out with friends or colleagues often involves alcohol, but too much drinking can lead to an unpleasant hangover the next day. The headache, nausea, and fatigue that come with a hangover are not just inconvenient; they can also make it difficult to focus, be productive, or take care of daily responsibilities. Fortunately, there are ways to prevent or minimize hangover symptoms. By following these nutritionists’ tips for avoiding a hangover, you can enjoy your night out without feeling miserable the next day.
How to Prep for a Big Night Out
The key to avoiding a hangover starts before the first drink. Nutritionists recommend ensuring your body is well-hydrated and properly nourished before you head out for a night of drinking. Eating a balanced meal with healthy fats, proteins, and complex carbohydrates can help slow the absorption of alcohol and reduce its impact on your system. Also, drinking plenty of water in the hours leading up to your night out will help keep your body hydrated.
Drink and Eat
One of the most effective strategies for avoiding a hangover is to drink alcohol while eating food. Eating helps slow down the absorption of alcohol into your bloodstream, reducing the likelihood of becoming overly intoxicated. Ideally, include nutrient-rich foods like avocados, eggs, or leafy greens, which contain vitamins and minerals that support liver function and help your body metabolize alcohol more efficiently.
Practice the “Sip-Sip” Technique
Another tip nutritionists suggest is practicing the “sip-sip” technique—alternating between sips of alcohol and water. This strategy not only keeps you hydrated, but it also forces you to pace your drinking, reducing the risk of overindulging. Try to drink a glass of water after every alcoholic beverage to balance out dehydration, a major contributor to hangovers.
Choose Quality Over Quantity
When it comes to alcohol, quality matters. Cheaper alcoholic drinks tend to contain more congeners, toxic byproducts of the fermentation process that can exacerbate hangover symptoms. Clearer spirits like vodka and gin tend to have fewer congeners compared to darker liquors like whiskey or red wine. Opting for higher-quality alcohol and drinking less of it can significantly reduce the severity of your hangover.
Drink Mindfully
Drinking mindfully involves being aware of how much you’re consuming and how it makes you feel. Instead of chugging drinks back-to-back, take small sips, and check in with yourself throughout the night. Drinking more slowly gives your body more time to process alcohol, helping you maintain control over your intake and reducing the risk of a hangover.
Keep It Transparent
Nutritionists often recommend opting for clear beverages like vodka, gin, and white wine because they tend to be lower in congeners. Congeners are substances produced during fermentation that can contribute to the intensity of hangover symptoms. Darker drinks like rum, whiskey, and red wine contain more congeners and are more likely to result in headaches, nausea, and other hangover symptoms the next morning. Keep your choices clear and simple to help avoid a rough next day.
Drink Chocolate Milk
Believe it or not, drinking chocolate milk before bed or first thing in the morning can help ease hangover symptoms. The combination of protein, fat, and sugar in chocolate milk replenishes your energy levels and provides essential nutrients to your body. Plus, the milk’s hydrating properties can help replace lost fluids and soothe an upset stomach. It’s a delicious and effective remedy!
Carb Up the Next Day
If you wake up with a hangover, eating a carbohydrate-rich breakfast can help restore your blood sugar levels. Drinking alcohol can lower your blood sugar, leaving you feeling weak, shaky, and fatigued the next day. Foods like whole-grain toast, oatmeal, or a banana can help replenish glucose levels and give your brain the energy it needs to function.
Drink Soup
A nourishing bowl of soup is another great way to recover from a hangover. Broth-based soups, like chicken noodle or miso, help rehydrate your body while providing essential electrolytes that can be depleted after a night of drinking. The salt in the soup can help your body retain water, while the broth is easy on the stomach, making it a soothing option if you’re feeling nauseous.
Plan for Cardio
If you’re feeling up to it, a light cardio workout the next day can help you sweat out the toxins from alcohol and boost your mood. Exercise also increases endorphin levels, which can help alleviate headaches and fatigue. Stick to moderate activities like walking, jogging, or yoga to get your blood flowing without overexerting yourself. Remember to drink plenty of water before, during, and after your workout to rehydrate.
Drink Responsibly
Lastly, the most important tip for avoiding a hangover is to drink responsibly. Know your limits and stick to them. It’s easy to get caught up in the fun of a night out, but overconsumption of alcohol increases your risk of a severe hangover and long-term health issues. By drinking in moderation, choosing the right beverages, and staying hydrated, you can have a great time without suffering the consequences the next day.
Conclusion
While there’s no surefire cure for a hangover, following these nutritionists’ tips can help you minimize your risk of one. From preparing your body with proper hydration and food before drinking to choosing the right types of alcohol and staying hydrated throughout the night, there are plenty of ways to enjoy a night out without paying for it the next morning. Drink mindfully, stay nourished, and always prioritize your health and well-being over a few extra drinks.