A hangover is a set of unpleasant physical and mental symptoms that occur several hours after consuming excessive amounts of alcohol. It is the result of a complex process in which the body tries to metabolise alcohol while dealing with its toxic effects. Symptoms of a hangover include dehydration, headaches, nausea, fatigue, as well as difficulty concentrating and irritability.
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- What are the main causes of a hangover?
- How to alleviate hangover symptoms?
- Natural methods of relieving a hangover
- Hangover supplements
- How to prevent a hangover?
- When to consult a doctor?
- Summary
What are the main causes of a hangover?
Dehydration
Alcohol has a diuretic effect, which causes the body to lose large amounts of water. Dehydration leads to thirst, dry mouth and headaches.
Toxin accumulation
Ethyl alcohol is metabolised in the liver to acetaldehyde, a substance that is much more toxic than alcohol itself. Acetaldehyde causes most of the symptoms of a hangover.
Electrolyte imbalance
The loss of water and electrolytes such as sodium, potassium and magnesium affects the functioning of the nervous and muscular systems, which increases feelings of fatigue.
Reduced glucose reserves
Alcohol reduces the liver's ability to produce glucose, leading to hypoglycaemia, resulting in feelings of weakness and irritability.
Inflammation and oxidative stress
Alcohol consumption triggers an inflammatory response in the body and increases the production of free radicals, which damage cells.
How to alleviate hangover symptoms?
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Hydration
The most important step in combating a hangover is to restore your water balance. Drink plenty of water and electrolyte-containing beverages, such as:
- coconut water – a natural source of potassium and magnesium,
- electrolytes in effervescent tablets – a quick and convenient solution,
- isotonic drinks – they replenish not only water, but also essential minerals.
Loss of sodium, potassium and magnesium can lead to feelings of weakness. Supplementing these minerals in the form of tablets or water-soluble powders can bring quick relief.
Eating easily digestible meals
Meals rich in carbohydrates and easily digestible proteins can help stabilise blood glucose levels. Great choices include:
- Bananas – rich in potassium.
- Porridge with honey – easily digestible, and honey supports alcohol metabolism.
- Chicken soup – a traditional way to replenish fluids and electrolytes.
Natural methods of relieving a hangover
Ginger and mint
Ginger or mint infusions relieve nausea and aid digestion. They can be prepared as tea or by adding a few drops of peppermint oil to water.
Lemon juice
Freshly squeezed lemon juice supports liver detoxification and has a refreshing effect.
Honey
Natural honey is rich in fructose, which speeds up alcohol metabolism and provides energy.
Hangover supplements
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Activated charcoal
Helps absorb toxins in the digestive system and reduces bloating.
Vitamin C
Has antioxidant properties and supports liver detoxification. Supplementing with 500–1000 mg of vitamin C can speed up recovery.
One of the most important antioxidants in the body, which supports alcohol metabolism and protects the liver.
How to prevent a hangover?
- Drink alcohol in moderation. Stay hydrated while drinking alcohol. Sip water between alcoholic drinks.
- Eat meals before and while drinking alcohol. Fatty foods slow down the absorption of alcohol.
- Choose clear spirits. Vodka and gin contain fewer hangover-causing substances than whisky or liqueurs.
When to consult a doctor?
If hangover symptoms are particularly severe, they may indicate alcohol poisoning. Contact your doctor immediately if you experience:
- severe vomiting,
- breathing problems,
- fainting,
- loss of consciousness.
Summary
A hangover is a side effect of alcohol consumption resulting from dehydration, metabolic disturbances and the toxic effects of alcohol metabolism. The best way to avoid it is to drink alcohol in moderation, stay hydrated and eat easily digestible meals. However, if you do end up with a hangover, proper supplementation, hydration, and light food will help you get back on your feet quickly.
Sources:
The Assessment of Overall Hangover Severity https://pmc.ncbi.nlm.nih.gov/articles/PMC7141364/
The content provided is for educational and informational purposes only. We carefully ensure its substantive correctness. However, it is not intended to replace individual advice from a specialist, tailored to the reader's specific situation.