You had a great night out, but now you’re paying for it. The headache, the nausea, the general feeling that you’ve been hit by a truck—it’s a hangover, and it’s awful. While there’s no magic cure that will make you feel 100% better instantly, certain foods can help ease your suffering and get you back to feeling more like yourself. Let’s dig into the best foods and drinks to reach for when a hangover has you down for the count.
The Science Behind Hangover Cures
Before diving into what to eat, it’s helpful to understand why hangovers happen in the first place. A hangover is basically your body’s response to the toxic effects of alcohol. When you drink, your body works overtime to process the alcohol, and this can leave you with a bunch of unpleasant symptoms.
Alcohol is a diuretic, which means it makes you pee more often. This leads to dehydration, which is why your mouth feels like sandpaper the morning after. Alcohol also irritates your stomach lining, which can cause nausea, and it messes with your blood sugar levels, leading to that shaky, weak feeling. On top of that, it disrupts your sleep, so you’re exhausted on top of everything else.
Food can help because it tackles these issues head-on. By rehydrating, replenishing lost nutrients, soothing your stomach, and giving you a much-needed energy boost, the right foods can ease your symptoms and help you recover faster.
Fluids That Heal
One of the best ways to start feeling better after a night of drinking is to rehydrate. Alcohol dehydrates your body, which is a big part of why you feel so terrible the next day. So, the first step in recovery is getting those fluids back in.
Water
It sounds simple, but water is the best place to start. Alcohol is a diuretic, which means it makes you lose more fluids than you take in. Drinking plenty of water helps replace those lost fluids and can start to relieve some of your symptoms. Don’t chug it, though—you don’t want to upset your already irritated stomach. Instead, take small sips throughout the day.
Sports Drinks
If you want to step up your hydration game, reach for a sports drink. These drinks are packed with electrolytes like sodium and potassium, which your body loses through dehydration. The added electrolytes can help rehydrate you more effectively than water alone and give you a little energy boost as well. Just be mindful of the sugar content—some sports drinks can be pretty sweet, which might not sit well on a queasy stomach.
Coconut Water
Coconut water is like nature’s sports drink. It’s rich in potassium, which helps restore the balance of electrolytes in your body. Plus, it’s low in sugar, making it a gentle way to rehydrate. Sip on some coconut water throughout the day, and you’ll start to feel a little more human.
Herbal Teas
Herbal teas are another great option for rehydration, and some can also help soothe your stomach. Ginger tea, for example, is fantastic for nausea, which is often a big part of a hangover. Peppermint tea is another good choice if you’re dealing with a headache. Plus, they’re warm and comforting, which can help you relax and start feeling better.
Nutrient-Rich Foods
Once you’ve started rehydrating, the next step is to get some nutrients back into your system. Alcohol depletes your body of vitamins and minerals, so eating foods rich in these nutrients can help speed up your recovery.
Eggs
Eggs are a powerhouse when it comes to hangover recovery. They’re rich in cysteine, an amino acid that helps your body break down acetaldehyde, a toxin that builds up when your body processes alcohol. By breaking down this toxin, cysteine can help ease your symptoms and make you feel better faster. Scrambled eggs or an omelet are easy to make and gentle on the stomach, making them a perfect hangover food.
Bananas
Bananas are another great option because they’re rich in potassium, which is one of the electrolytes your body loses through dehydration. Eating a banana can help restore your potassium levels and ease symptoms like muscle cramps and fatigue. Plus, bananas are easy to digest, which is a bonus if you’re feeling nauseous.
Oats
A warm bowl of oatmeal might be just what you need when you’re hungover. Oats are gentle on the stomach and packed with nutrients like B vitamins, magnesium, and iron, which can help reduce fatigue and boost your energy levels. They also have a good amount of fiber, which can help stabilize your blood sugar levels and keep you feeling full longer.
Avocado
Avocado is a great source of healthy fats and potassium, making it another excellent choice for hangover recovery. The healthy fats can give you a slow, steady release of energy, while the potassium helps restore your electrolyte balance. You can enjoy avocado on toast, in a smoothie, or even just sliced up with a sprinkle of salt.
Spinach
When you’re hungover, your body needs all the nutrients it can get, and spinach is packed with them. This leafy green is full of folic acid, vitamin C, and other essential nutrients that can help support your recovery. Toss some spinach into a smoothie, or add it to your scrambled eggs for an easy nutrient boost.
Soothe Your Stomach
When you’re feeling rough after a night out, sometimes all you want is something that’s easy on the stomach. Comfort foods that are bland and gentle can help settle your stomach and make you feel a little better. Let’s look at some of the best options.
Toast and Crackers
Plain toast or crackers might seem boring, but when you’re dealing with a queasy stomach, they can be lifesavers. The simple carbohydrates in toast and crackers are easy to digest and can help absorb any leftover alcohol in your stomach. Plus, they provide a little energy without overwhelming your system. Try munching on some dry toast or a few crackers when you wake up, and see if it helps calm things down.
Chicken Noodle Soup
There’s a reason chicken noodle soup is the go-to comfort food when you’re sick—it’s soothing, hydrating, and packed with nutrients. The broth helps with rehydration, while the chicken provides protein to help your body recover. The noodles are easy on the stomach and give you a quick energy boost. If you’re up to it, warm up a bowl of chicken noodle soup; it’s like a hug in a bowl when you’re feeling terrible.
Plain Rice
Plain rice is another great option when your stomach is upset. It’s bland, easy to digest, and can help settle your stomach. Plus, it’s a good source of carbohydrates, which can give you a little energy boost. If you’re feeling adventurous, you can add some steamed vegetables or a bit of broth to your rice for extra nutrients, but plain rice on its own works wonders too.
Yogurt
Yogurt is gentle on the stomach and can help restore balance to your gut thanks to its probiotics. Alcohol can mess with your digestive system, so eating yogurt can help get things back on track. Choose a plain, unsweetened yogurt to avoid adding more sugar to your system. You can enjoy it on its own or add a little honey or banana slices for some extra flavor and nutrients.
Easy Snacks and Drinks
Sometimes, the last thing you want to do when you’re hungover is spend time in the kitchen. That’s where quick fixes come in handy. These snacks and drinks are easy to prepare and can help you start feeling better without much effort.
Smoothies
If you can’t handle solid food, a smoothie is a great option. You can pack a smoothie full of fruits and vegetables, which are rich in vitamins and minerals, and it’s hydrating at the same time. Try blending up some bananas, spinach, and coconut water for a nutrient-packed drink that’s easy on the stomach. Smoothies are also a great way to sneak in some protein if you add a scoop of protein powder or some Greek yogurt.
Nuts and Seeds
Nuts and seeds might be small, but they’re packed with nutrients that can help with hangover recovery. Almonds, for example, are rich in magnesium, which can help with headaches. They also provide healthy fats and protein to keep you feeling full and energized. A small handful of nuts or seeds can be a quick and easy snack when you’re not up for a full meal.
Honey
If your energy levels are in the gutter, a little honey might help. Honey is a natural sugar, so it gives you a quick energy boost without the crash that comes from processed sugars. You can stir a spoonful of honey into your tea, drizzle it over toast, or even eat it straight off the spoon if you’re in a pinch. It’s a simple but effective way to get a little extra energy.
Pickles and Pickle Juice
This one might sound a bit strange, but pickles and their juice can be surprisingly effective for hangovers. Pickles are rich in sodium, an electrolyte that you lose when you’re dehydrated. Drinking a little pickle juice can help replenish your electrolytes and rehydrate your body. If the idea of sipping pickle juice doesn’t appeal to you, just munch on a couple of pickles instead—they can still help.
Hangovers are no fun, but with the right foods and drinks, you can start to feel better sooner. Whether you’re hydrating with coconut water, easing your stomach with toast, or getting a nutrient boost from eggs and bananas, these remedies can help you get back on your feet.
Next time you find yourself suffering the consequences of a fun night out, head to your kitchen and give these hangover-busting foods a try. You’ll be on your way to feeling like yourself again in no time.
