Hangover Hacks For A Regret-Free New Year

"Certain nutrients, like B vitamins and magnesium, are depleted after drinking alcohol, which may contribute to hangover symptoms. Replenishing these nutrients can support recovery." — National Institute on Alcohol Abuse and Alcoholism (NIAAA)

Introduction | High-Fat Meal | Drinking Slow | Drinks To Avoid | Supplements | Sleep | Final Thoughts | Takeaway Points | References | Disclaimer 

Introduction

Most of us fully enjoy New Year's Eve. This one night of the year, we all prioritize fun and celebrate until late at night or very early in the morning. During such occasions, alcohol is an implied companion and the preferred beverage. However, for many, the next morning brings a crippling hangover. Fortunately, there are strategies and tips we can use to reduce our risk of headaches, nausea, and fatigue. This article discusses hangover hacks—what and when to eat and drink, how to manage your sleep, and what supplements to keep on hand to help your body prepare for increased alcohol consumption. Getting tipsy and drunk one night does not have to lead to a terrible day the next.

Eat Smart Before You Party

One of the simplest hangover hacks is to eat a high-fat meal before drinking. Such a meal has favorable effects on how quickly we start feeling intoxicated after an alcoholic beverage. Dietary fat takes longer to digest than carbohydrates and protein, and it delays gastric emptying (the process of moving food from the stomach to the small intestine). This delay prevents the alcohol we consume from immediately reaching our small intestine, where it typically absorbs into the bloodstream[1][2].

Furthermore, fats may create a temporary barrier in the stomach that slows the absorption of alcohol into the bloodstream. Fat molecules have hydrophobic properties, which means that they repel water particles. Alcohol is a water-based solution, and that protective barrier helps slow down its absorption.

Both effects of the dietary fat on alcohol absorption result in lower blood alcohol concentration (BAC) spikes[3]. That allows you to feel the effects of alcohol more gradually, not as suddenly.

The best foods to eat:

• Fish and red meat (rich in protein and healthy fats)

• Avocados, olives, and coconut (high in monounsaturated fats and MCTs)

• Nuts and seeds (like almonds, walnuts, chia seeds, and pumpkin seeds)

• Full-fat dairy products (like Greek yogurt, cheese, and whole milk)

• Eggs (contain healthy fats and essential nutrients)

During the party, it is also best to snack on foods with a high fat content. We especially recommend consuming nuts and seeds, along with various snacks prepared using the ingredients listed above.

Additionally, it is useful to remember that alcoholic drinks typically contain a lot of carbohydrates. If you combine alcohol with juices or soft drinks, the amount of carbohydrates and sugar increases significantly. That creates cravings. Alcohol can disrupt blood sugar levels, leading to a drop in blood sugar after consumption, which can trigger the body to crave more sugar or carbs[4]. Dietary fat helps curb cravings and provides the feeling of fullness for longer[5].

Master the Art of Drinking Slowly

The second hack involves practicing slow drinking. Alcohol dehydrates the body by stimulating increased urine production, and the more we drink, the quicker we become dehydrated. You can resort to drinking water between alcoholic beverages, but then you might spend most of your evening constantly sipping something. Instead, focus on drinking more slowly. This will prevent your system and brain from becoming intoxicated too quickly. The amounts of alcohol you will be consuming won't dehydrate you very fast because they won't enter your bloodstream with a big, sudden wave. Their diuretic effects will be slower, and when accompanied by occasional water intake and proper food, you may mitigate the unwelcome side effects of heavy drinking.

TIPS:

• Sip one alcoholic drink slowly, and don't order your next until at least 30 minutes after you finish.

• Stick to lighter-colored spirits like vodka, gin, or white wine, and avoid mixing too many types of alcohol. If you're drinking cocktails, opt for those with minimal sugar and avoid sugary mixers like soda or syrups.

Choose Drinks That Go Easy on Your Body

There is a group of alcohols that can contribute to the occurrence of stronger and more intolerable hangovers. These beverages include dark liquors (whiskey, red wine, rum, brandy, and bourbon) and sugary cocktails.

Dark liquors are known for the presence of congeners. Congeners are the by-products of the fermentation and distillation processes that give alcohol its flavor, aroma, and color. The classification of congeners includes such compounds as acetone, methanol, tannins, and esters. These compounds increase liver workload, trigger inflammation, and lead to the buildup of toxic waste products like formaldehyde, all of which contribute to classic hangover symptoms[6][7].

Sugar in mixed cocktails is another potentially hangover-inducing element. People generally drink sugary drinks much faster. Sugary drinks tend to mask the strength and taste of alcohol, leading us to consume more before we feel intoxicated. This increases the likelihood of a stronger hangover[8].

Furthermore, the combination of sugar and alcohol may lead to liver overload. The liver has to break down both fructose (from sugar) and ethanol (from alcohol), which adds to the overall burden on the liver[9][10].

TIP: Stick to lighter-colored spirits like vodka, gin, or white wine. Also, avoid mixing too many types of alcohol.

Hangover Hacks with Supplements That Support Recovery

Another very useful and maybe less-known hangover hack is supplementation with B vitamins, zinc, and magnesium[11]. These vitamins and trace elements impact alcohol metabolism and exert anti-inflammatory and antioxidant effects.

• B vitamins (especially B1, B6, and B12)[12][13] get depleted when we drink alcohol because, as mentioned earlier, they help metabolize ethanol. If their levels in our bodies are generally low before alcohol consumption, we may face stronger fatigue and a lack of cognitive clarity once we do have a glass of wine.

• Zinc[14][15] is also one of the minerals that aids in ethanol metabolism. It supports enzyme function in the liver, particularly alcohol dehydrogenase (ADH). This enzyme helps break down alcohol into acetaldehyde (a toxic intermediate). Zinc improves ADH function, supports timely clearance, and prevents toxic buildup.

• Magnesium[16][17] is easily depleted from the body with urine. Alcohol is a diuretic that increases urine production. When we drink and deplete magnesium, it may lead to increased feelings of fatigue, irritability, and muscle cramps.

In addition to the above-mentioned supplements, there are also herbal extracts that have proven effective in preventing and combating hangover symptoms.

• Milk thistle (Silybum marianum)[18][19] is a very well-known hepatoprotective agent. Its most potent component, silymarin, aids in liver detoxification, protects hepatic cells from damage, and supports their regeneration. These actions, as well as its antioxidant properties, can help counteract nausea, fatigue, and headaches.

• Korean red ginseng (Panax ginseng)[20][21] is yet another herb that speeds up the metabolism of alcohol and reduces blood alcohol levels more quickly. It may also support liver detoxification and reduce inflammation.

Supplementation can be extremely beneficial in the preparation for an alcohol-filled evening, such as New Year's Eve. Taking care of our liver and microelement levels beforehand can spare us some of the most undesirable side effects.

TIP: Take a combination of B-complex, magnesium, and zinc a few hours before drinking and again before bed. For additional assistance, contemplate taking milk thistle or red ginseng to initiate your liver's detoxification process.

Sleep Your Way to a Fresh Start

Sleep is a very critical element of hangover prevention and heavy drinking recovery. The human body uses sleep to detoxify, heal, regenerate, and recover. It combats inflammation and disease while sleeping. Alcohol, on the other hand, has a disruptive effect on our sleep rhythm. It affects sleep cycles by suppressing REM sleep[22], contributing to sleep fragmentation[23], and altering deep sleep[24]. In addition, alcohol can increase the chances of snoring and contribute to temperature dysregulation and night sweats.

Late-night partying has an additional sleep-related side effect. It usually shortens our sleep duration. A healthy adult requires between 7 and 9 hours of sleep every night. Staying up late often results in us missing out on a sufficient night's rest. Combining this with alcohol consumption will undoubtedly lead to a more severe hangover the following day. So the less sleep we get, the worse our hangover.

Prioritizing our sleep and planning ahead of time for New Year's Eve can help mitigate the negative effects of this long night.

TIP: If you can, skip the late-late parties and get a solid 7-9 hours of sleep. If you must stay out late, try a quick nap before heading out for extra "sleep credit."

Final Thoughts

The amount of alcohol we consume, the types of drinks we choose, and the rate at which we drink them all have a significant impact on how we feel the next day. Simply being aware of how these factors affect our bodies can provide us with a significant advantage in avoiding hangovers. Furthermore, if we combine changes to drinking habits with high-fat meals, hydration, supplementation, and a focus on adequate sleep, we may be able to find a solution for a headache-free morning after a night of fun. Getting up in the morning with the same energy as any other day, despite having had a long night, is a fantastic way to begin the new year.

Takeaway Points

• Eating a high-fat meal before drinking slows alcohol absorption into the bloodstream, enabling more gradual effects and preventing unexpected intoxication.

• Slower drinking helps your body process alcohol, lessens dehydration, and prevents fast increases in blood alcohol concentration (BAC).

• Opt for clear spirits like vodka or gin; dark liquors and sugary cocktails aggravate hangover severity because of congeners and liver overload.

• B vitamins, zinc, and magnesium support alcohol metabolism, reduce toxic accumulation, and help prevent the fatigue, brain fog, and irritability linked with hangovers.

• Alcohol disturbs REM sleep and shortens sleep duration; sleeping 7–9 hours helps the body naturally detox and heal.

References

This article contains 24 citations:

[1] McFarlane A, Pooley L, Welch IM, Rumsey RD, Read NW. How does dietary lipid lower blood alcohol concentrations?. Gut. 1986;27(1):15-18. [2] Holt S. Observations on the relation between alcohol absorption and the rate of gastric emptying. Can Med Assoc J. 1981;124(3):267-297.

[3] Pikaar NA, Wedel M, Hermus RJ. Influence of several factors on blood alcohol concentrations after drinking alcohol. Alcohol Alcohol. 1988;23(4):289-297.

[4] Leggio L, Ray LA, Kenna GA, Swift RM. Blood glucose level, alcohol heavy drinking, and alcohol craving during treatment for alcohol dependence: results from the Combined Pharmacotherapies and Behavioral Interventions for Alcohol Dependence (COMBINE) Study. Alcohol Clin Exp Res. 2009;33(9):1539-1544.

[5] Samra RA. Fats and Satiety. In: Montmayeur JP, le Coutre J, editors. Fat Detection: Taste, Texture, and Post Ingestive Effects. Boca Raton (FL): CRC Press/Taylor & Francis; 2010. Chapter 15.

[6] Rohsenow DJ, Howland J, Arnedt JT, et al. Intoxication with bourbon versus vodka: effects on hangover, sleep, and next-day neurocognitive performance in young adults. Alcohol Clin Exp Res. 2010;34(3):509-518. [7] Rohsenow DJ, Howland J. The role of beverage congeners in hangover and other residual effects of alcohol intoxication: a review. Curr Drug Abuse Rev. 2010;3(2):76-79.

[8] Marczinski CA, Stamates AL. Artificial sweeteners versus regular mixers increase breath alcohol concentrations in male and female social drinkers. Alcohol Clin Exp Res. 2013;37(4):696-702.

[9] Villalobos-García D, Ayhllon-Osorio CA, Hernández-Muñoz R. The fructose-dependent acceleration of ethanol metabolism. Biochem Pharmacol. 2021;188:114498.

[10] Alwahsh SM, Xu M, Schultze FC, et al. Combination of alcohol and fructose exacerbates metabolic imbalance in terms of hepatic damage, dyslipidemia, and insulin resistance in rats. PLoS One. 2014;9(8):e104220. Published 2014 Aug 7.

[11] Razvodovsky YE. Hangover Syndrome: Pathogenesis and Treatment. Int Arch Subst Abuse Rehabil. 2021;3(009).

[12] Dastur DK, Santhadevi N, Quadros EV, Avari FC, Wadia NH, Desai MM, Bharucha EP. The B-vitamins in malnutrition with alcoholism: A model of intervitamin relationships. British Journal of Nutrition. 1976 Sep;36(2):143-59.

[13] Cook CC, Hallwood PM, Thomson AD. B vitamin deficiency and neuropsychiatric syndromes in alcohol misuse. Alcohol and Alcoholism. 1998 Jul 1;33(4):317-36.

[14] Magonet E, Hayen P, Delforge D, Delaive E, Remacle J. Importance of the structural zinc atom for the stability of yeast alcohol dehydrogenase. Biochemical Journal. 1992 Oct 15;287(2):361-5.

[15] JÖRNVALL H, Persson B, Jeffery J. Characteristics of alcohol/polyol dehydrogenases: The zinc‐containing long‐chain alcohol dehydrogenases. European Journal of Biochemistry. 1987 Sep;167(2):195-201.

[16] Rivlin RS. Magnesium deficiency and alcohol intake: mechanisms, clinical significance and possible relation to cancer development (a review). Journal of the American College of Nutrition. 1994 Oct 1;13(5):416-23.

[17] Vanoni FO, Milani GP, Agostoni C, Treglia G, Faré PB, Camozzi P, Lava SA, Bianchetti MG, Janett S. Magnesium metabolism in chronic alcohol-use disorder: Meta-analysis and systematic review. Nutrients. 2021 Jun 7;13(6):1959.

[18] Das SK, Vasudevan DM. Protective effects of silymarin, a milk thistle (Silybium marianum) derivative on ethanol-induced oxidative stress in liver.

[19] Das SK, Mukherjee S. Biochemical and immunological basis of silymarin effect, a milk thistle (Silybum marianum) against ethanol-induced oxidative damage. Toxicology mechanisms and methods. 2012 Jun 1;22(5):409-13.

[20] Yang K, Ryu T, Chung BS. A Meta-Analysis of Preclinical Studies to Investigate the Effect of Panax ginseng on Alcohol-Associated Liver Disease. Antioxidants. 2023 Mar 31;12(4):841.

[21] KOMPALA M, KUC J, SKOTNICKI Z, JASIŃSKA-BALWIERZ AG, HUDZ N, BALWIERZ R, LIPOK J. PANAX GINSENG CA MEY. AS POTENTIAL RAW MATERIAL IN TREATMENT OF NEGATIVE EFFECTS OF ALCOHOL CONSUMPTION. Acta Poloniae Pharmaceutica. 2023 Jul 1;80(4).

[22] Ma C, Pavlova M, Li J, Liu Y, Sun Y, Huang Z, Wu S, Gao X. Alcohol consumption and probable rapid eye movement sleep behavior disorder. Annals of clinical and translational neurology. 2018 Oct;5(10):1176-83.

[23] Mukherjee S, Simasko SM. Chronic alcohol treatment in rats alters sleep by fragmenting periods of vigilance cycling in the light period with extended wakenings. Behavioural brain research. 2009 Mar 2;198(1):113-24.

[24] Park SY, Oh MK, Lee BS, Kim HG, Lee WJ, Lee JH, Lim JT, Kim JY. The effects of alcohol on quality of sleep. Korean journal of family medicine. 2015 Nov;36(6):294.

Disclaimer

Read carefully:

The contents of this article are for informational and educational purposes only. Please be aware of the publication date and/or updates on all articles. No content on this page, regardless of date, should ever be used as a substitute for any medical advice, diagnosis, or treatment from a professional physician. All readers of this article are advised to consult their doctor before applying any of the lifestyle changes. Any supplementation should be consulted with a healthcare professional. Neither the website creators nor the publisher take responsibility for the consequences to one's health after reading the educational content on this page. All readers who take any medication should consult their doctor first. All readers are advised to see the Disclaimer page for more information.