It's Saturday morning, and after a long night out your body is in some serious pain. Your instincts may be screaming for a greasy breakfast and a Bloody Mary. Before you go there, it helps to know what's actually going on, and why no food or drink can make it disappear.
What actually causes a hangover?
A hangover is a cluster of symptoms with several causes at once. According to the National Institute on Alcohol Abuse and Alcoholism, alcohol suppresses vasopressin, the hormone that tells your kidneys to hold on to fluid, so you urinate more and end up mildly dehydrated. It also fragments your sleep, irritates the lining of your stomach, increases inflammation and produces acetaldehyde, a toxic byproduct your liver has to clear. As the effects wear off, many people feel more anxious and restless than before they drank.
Can any food or drink cure a hangover?
Sadly, no. Researchers have tested a long list of remedies, and a 2022 systematic review of placebo-controlled trials found only very low quality evidence for any of them. An earlier review in the BMJ reached a similar conclusion: no remedy had convincing evidence that it prevents or treats a hangover.
That doesn't mean breakfast is pointless. The right foods can be gentle on your stomach, help you rehydrate and give you some steady energy while time does the real work.
Water (and coconut water, if you like it)
Because alcohol makes you lose fluid, drinking water is the simplest thing you can do. Sip steadily rather than gulping a liter at once, especially if your stomach is unsettled. Coconut water is a pleasant option and naturally contains potassium, but it isn't magic: the NIAAA notes that research hasn't found a link between electrolyte disruption and how bad a hangover is, and that most people's electrolyte balance returns to normal on its own once the alcohol wears off.
Avocado toast: easy, gentle fuel
Instead of a plate of bacon, try avocado on toast. Avocado brings potassium, fiber and unsaturated fats, and toast is easy on a queasy stomach. It won't cure anything, but it's a more nourishing start than a greasy fry-up.
Oatmeal: a bland, steady breakfast
A warm bowl of oatmeal is another good choice. It's bland, filling and easy to digest when alcohol has irritated your stomach, and its fiber helps provide steadier energy than a sugary pastry. Top it with fruit if you can face it.
What should you avoid the morning after?
- "Hair of the dog." Another drink may dull symptoms briefly but can prolong the malaise.
- Acetaminophen with alcohol. The NIAAA warns that combining alcohol and acetaminophen can be toxic to the liver. Aspirin and ibuprofen can irritate an already irritated stomach, so use pain relievers with caution and ask a pharmacist if you're unsure.
- Driving or anything risky. Attention, decision-making and coordination can stay impaired during a hangover.
The only sure way to avoid a hangover is to drink less, or not at all. Alternating each drink with a glass of water and eating beforehand can help you keep the night in check. And because poor sleep is a big part of how awful you feel, an early night afterwards does a lot of good; see our guide to what sleep deprivation does to your body and why you might feel tired all the time.
