For many of us, the holiday season can include enjoying a few festive drinks with friends and family. However, the morning after a night of celebration can often be accompanied by the dreaded hangover. Dr Georgina Williams, an Accredited Practising Dietitian, and researcher in HMRI’s Immune Health research program shares some of the science behind the hangover, what causes them, and what can cure them.

For many of us, the holiday season can include enjoying a few festive drinks with friends and family. However, the morning after a night of celebration can often be accompanied by the dreaded hangover. Dr Georgina Williams, an Accredited Practising Dietitian, and researcher in HMRI’s Immune Health research program shares some of the science behind the hangover, what causes them, and what can cure them.

What is a hangover?

A hangover is a set of symptoms caused by the different ways that alcohol affects the body. Some of the classic symptoms and their causes include:

• The diuretic effect of alcohol causes the body to lose extra fluid resulting in dehydration leading to headaches, dizziness, and brain fog.
• Alcohol can impact sleep quality, leading to fatigue and irritability.
• Alcohol upsets the gut, which can cause diarrhea, stomach pain, and reflux.
• After drinking alcohol, the liver has to work extra hard to metabolise both food and alcohol. This can cause appetite changes and increased cravings.
• As alcohol is metabolised, a chemical called Acetaldehyde is released. This can cause blood pressure changes, nausea, and inflammation.

Can I prevent a hangover?

Evidence suggests the best way to avoid a hangover is to abstain from drinking alcohol. We know that during some situations, this is not always likely, so the following strategies may be useful.

• Aim to eat a meal with low GI carbohydrates (e.g. rice, legumes, wholegrain bread, pasta) prior to drinking alcohol
• Keeping hydrated: aim to drink water before and during drinking events. A glass of water between alcoholic drinks may help to drink less alcohol overall
• Drinking in moderation: alcohol guidelines recommend no more than 4 standard drinks on any day.
• Choose lighter coloured liquors (e.g. vodka, gin) as darker liquors (whisky, brandy etc) contain by-products called congeners which can worsen hangover symptoms.
• Supermarket shelves, bottleshops, pubs, and bars are increasingly offering low and no-alcohol beverage options. These can be a great option to moderate your alcohol intake and still feel like you’re joining in.

Can I cure a hangover?

Luckily science shows there are some ways to make a hangover more manageable. These include:

• Fluid, fluid, fluid! Try to consistently drink throughout the day. Water is preferable however tea, coffee, or no-sugar carbonated drinks may also help. If feeling nauseous, take small sips regularly rather than large gulps.
• Once feeling up to it, aim for a meal with both carbs and protein (e.g. eggs/salmon on toast, fruit smoothie, veggie fritters). Avoid fatty foods e.g. bacon, or hot chips if your gut is feeling sensitive.
• Gentle movement such as a slow walk can assist with blood flow and fatigue.
• Take a nap to catch up on sleep.