Hangover hacks

My top hacks for minimising hangovers

We all know that hangovers are caused by drinking too much alcohol. And so the simple way to avoid them is by avoiding alcohol! But let’s face it, there are certain occasions where even with the best intentions we are likely to drink more than we usually might. 

There are many factors that contribute to how bad a hangover is. Obviously how much you drink is the main factor, but other considerations such as genetics (determine how fast you metabolise alcohol), ethnicity (certain populations are deficient in an enzyme that helps break down alcohol), sex, size and body composition, phase of the menstrual cycle, tolerance (previous exposure to alcohol) and whether you’ve also consumed food and drugs with alcohol.  Below are my top 5 hacks for minimising hangovers. 

1. Alternate alcoholic drinks with glasses of water or an alcohol-free drink. A good way to reduce the amount of alcohol you’re consuming and how fast you consume it, but also helps keep you hydrated. 
   
   
2. Take electrolytes. Electrolytes are certainly a wellbeing trend right now, but they can be particularly helpful for hangovers. Electrolytes are essential minerals, such as sodium, potassium and magnesium. We lose electrolytes from our body mostly through sweat and urine (remember alcohol is a diuretic).  You can also get electrolytes from food. Bananas, avocados, potatoes are good sources of potassium; green leafy vegetables, nuts and seeds are a good source of magnesium; and sodium is found in anything salty. Healthy sources of sodium include fermented foods (eg kimchi), olives, cheese. 
   
   One of my favourite ways to naturally replenish electrolytes is by drinking coconut water, just make sure it doesn’t contain any added sugars. Taking on board some electrolytes (or just have some coconut water in the fridge) before bed may help you feel better in the morning.
   
   
3. Vitamin C – alcohol depletes our stores of vitamin C, but also increases our need for the vitamin. Vitamin C is an antioxidant, helping support detoxification. Alcohol places an extra load on the liver as it needs to work harder to detoxify the alcohol from our system. Food sources of vitamin c include citrus, kiwi, broccoli, capsicum (bell peppers), Brussels sprouts.
   
   
4. Rehydrate – the body is ~60% water so it makes sense that you need to replenish the fluids that you lose drinking alcohol. Symptoms of dehydration include headaches and fatigue, classic hangover symptoms. Make sure you’re hydrated before you start drinking to help prevent dehydration.
   
   
5. Fuel yourself before drinking. The old sayings are true … you should “line your stomach” before drinking and “not drink of an empty stomach”. Drinking with a meal helps slow the absorption of alcohol. Often when we’re drinking we’re not thinking about what we’re eating, but food can help minimise hangover symptoms. Protein helps to keep blood sugar levels stable. Alcohol can interfere with blood sugar levels, particularly if you consume drinks high in carbohydrates, eg beer, ciders, cocktails and liqueurs. Making sure to eat some protein can help keep blood sugar levels stable.