Do Showers Help Hangovers? The Truth About Hot vs. Cold

That pounding headache and queasy stomach are a familiar signal: it's time for a hangover remedy. For many of us, the first instinct is to step into the shower. Author Annie Proulx captured this perfectly in The Shipping News, describing a character standing "beneath the hot needles" for relief. But beyond the immediate comfort, do showers help hangovers in a meaningful way? The answer often depends on your choice. Deciding whether to take a cold shower for a hangover or a hot one can make all the difference in your recovery.

But do showers help hangovers? Why do showers make you feel better after you’ve had a few too many? And is there a difference between a cold or hot shower for hangover relief? Let’s explore this common hangover “cure” in more detail.

What's Actually Happening During a Hangover?

What is a hangover exactly? It comes down to our body’s reaction to alcohol metabolism. When we drink, alcohol has an effect on pretty much every system in our body. You can read more detail in our article about the health effects of alcohol, but let’s look at a brief overview.

• The brain gets a quick hit of dopamine (the “feel good” neurotransmitter) followed by depressant effects.
• The liver gets busy trying to eliminate booze from our system.
• The stomach may get irritated as digestion slows down.
• The kidneys expel extra water, leading to dehydration.
• The heart beats faster, and blood pressure might fluctuate.

All of this happens shortly after that first sip. As the alcohol enters our system, these changes continue to develop and can lead to a potential hangover down the line. The most common hangover symptoms we all know (and dread) — dehydration, nausea, headaches, fatigue, and overall malaise — are caused by a number of factors. According to the National Institute on Alcohol Abuse and Alcoholism, there are a few key factors that contribute to hangovers.

• Dehydration. Many of the notorious symptoms of a hangover, such as headaches and fatigue, are directly linked to dehydration.
• Acetaldehyde. When the liver processes alcohol, it releases a toxic byproduct known as acetaldehyde. Although it later gets converted to harmless acetic acid, acetaldehyde temporarily builds up in the system and causes unpleasant side effects.
• Inflammation. Alcohol triggers an inflammatory response that contributes to some hangover symptoms.

Dehydration and Stomach Irritation

One of the biggest culprits behind that morning-after misery is dehydration. Alcohol is a diuretic, which is a fancy way of saying it makes you visit the bathroom more frequently. This constant flushing of fluids can lead to mild dehydration, bringing on those all-too-familiar symptoms like a pounding headache, intense thirst, and overwhelming fatigue. While you were enjoying your night, your body was working overtime to expel water, leaving you depleted and struggling to function. This is why simply drinking a large glass of water before bed and another right when you wake up can make a significant difference in how you feel.

On top of dehydration, alcohol directly irritates the lining of your stomach. It triggers an increase in stomach acid production while also slowing down digestion, creating a perfect storm for nausea and stomach pain. This irritation is why the thought of food, especially anything greasy or heavy, can feel so repulsive during a hangover. Your digestive system is essentially inflamed and trying to recover from the acidic environment alcohol created. This powerful one-two punch of dehydration and stomach distress is responsible for many of the most common and unpleasant hangover sensations you experience.

Disrupted Sleep

You might think a drink or two before bed is a great way to drift off, and you're not entirely wrong—alcohol can indeed make you fall asleep faster. However, the quality of that sleep is another story entirely. As your body metabolizes the alcohol throughout the night, it significantly disrupts your natural sleep cycle. It particularly suppresses the REM stage, which is critical for feeling mentally restored and rested. This disruption often leads to fragmented, poor-quality sleep, causing you to wake up frequently during the second half of the night, long before your alarm is set to go off.

This happens because while alcohol initially acts as a sedative, its effects wear off and trigger a "rebound" effect, making your system more alert and stimulated. That intense fatigue and irritability you feel during a hangover isn't just from staying up late; it's a direct consequence of your body not getting the deep, restorative sleep it needs to repair itself. So, even if you managed to get a full eight hours in bed, the alcohol you consumed prevented that time from being truly restful, contributing significantly to your overall feeling of grogginess and exhaustion the next day.

Alcohol's Mini-Withdrawal Effect

It might sound a bit intense, but a hangover is essentially your body going through a mild form of alcohol withdrawal. When you drink, your brain adapts to the depressant effects of alcohol by ramping up its own activity to maintain balance. It’s working hard to counteract the sedative properties of the booze. Once the alcohol starts to leave your system, however, your brain is left in this overstimulated, hyper-aroused state. This neurological rebound is what can cause feelings of restlessness, irritability, and the dreaded anxiety that often accompanies a hangover.

This mini-withdrawal explains why you might feel shaky, anxious, or extra sensitive to light and sound. Your central nervous system is temporarily out of sync as it works to find its equilibrium again. This is why many people experience what’s known as hangxiety, a major focus of our work at Reframe. By understanding the neuroscience behind your body's reactions, you can better manage your habits. The uncomfortable feelings of a hangover are a direct signal from your brain that it's recovering and trying to return to its normal state.

Other Factors That Influence Hangovers

While dehydration and poor sleep are major players, they aren't the only things making you feel unwell. Alcohol also triggers an inflammatory response from your immune system. In response to alcohol, your body can release inflammatory molecules called cytokines, which may produce symptoms like muscle aches, fatigue, and difficulty concentrating. This is very similar to how you feel when you're coming down with the flu. This systemic inflammation contributes to that overall feeling of being sick and run-down, making it hard to get out of bed and function normally.

Ultimately, a hangover is a complex mix of physiological events, not just a single issue. As we explore in our article about whether showers can help hangovers, the experience is influenced by hormonal changes and the direct, toxic effects of alcohol and its byproducts. It's not just one thing, but a cascade of reactions that create the perfect storm of symptoms. Every system in your body, from your brain to your immune system, is impacted and working hard to recover, which is why hangovers can feel so completely debilitating.

The Hidden Dangers of a Hangover

While we tend to focus on the familiar, unpleasant symptoms of a hangover, there are other, less obvious dangers to consider. The lingering effects of alcohol can impair us in ways that go beyond a simple headache or an upset stomach. These hidden risks can turn everyday activities into potential hazards, especially when we underestimate how much our bodies are still recovering. It’s important to be aware of these effects, as they can impact our safety in situations we might not expect — like simply taking a shower to feel better.

Impaired Judgment and Coordination

Beyond the pounding headache and queasy stomach, a hangover can seriously affect your cognitive function. Your judgment, reaction time, and coordination are often still compromised the morning after a night of drinking. Alcohol makes it harder to balance and think clearly, which means simple tasks can become surprisingly risky. You might find yourself more clumsy than usual, increasing the chance of a slip or fall. It’s a crucial reminder that even when your blood alcohol content (BAC) has returned to zero, the after-effects of drinking can still impair your ability to function safely and make sound decisions throughout the day.

The Risks of Showering While Intoxicated

Let’s clear this up: showering does not sober you up. It might feel refreshing, but as health experts point out, it doesn’t speed up how fast your body metabolizes alcohol. In fact, hopping in the shower while you're still feeling the effects of alcohol can be dangerous. With your coordination already off-kilter, the risk of slipping in a wet tub, misjudging the water temperature and getting burned, or even dozing off is very real. While a warm shower might seem like a good idea, it can also make you sweat more, leading to further dehydration when your body is already desperate for water.

Debunking Common Hangover Myths

Hangovers are super common. According to the Cleveland Clinic, one study showed that a whopping 75% of people who drink too much on a given night end up hungover the following morning. What about the lucky 25% who skate by without one? The researchers concluded they might be naturally resistant.

Because they’re so common, hangovers are also the subject of many myths — especially when it comes to curing them.

• “Beer before liquor, never sicker.” It sounds catchy, but is it true? Not so much. The order of drink types doesn’t matter nearly as much as the overall amount of alcohol when it comes to accounting for the severity of a hangover.
• “The hair of the dog will make you feel better.” Unfortunately, this persistent myth is still around even though there’s absolutely no truth to it. Drinking more during a hangover will only delay the inevitable and make the situation worse.
• “A shower will help get rid of a hangover.” And finally, the question of the day: do showers help hangovers? As much as we’d all like a one-and-done “cure,” this is largely an exaggeration (but not entirely!).

Do Showers Really Help Hangovers?

While a shower might not “cure” a hangover, it certainly won’t hurt — and might actually help! Here’s how:

• Skin receptor activation. Hot and cold showers both activate thermoreceptors in the skin, which can have many positive effects and increase overall stimulation.
• Blood flow and circulation improvements. A shower can stimulate blood flow. Improved circulation allows our blood to efficiently deliver nutrients and oxygen to body tissues while also aiding in the removal of toxins. This increased blood flow can alleviate some hangover symptoms, such as fatigue and headaches.
• Easing muscle tension. A hangover often leaves us with muscle aches, and showers can lift some of the tension.
• Vagus nerve stimulation. The vagus nerve plays a key role in the body's autonomic nervous system, which controls functions like heart rate and digestion. Stimulating it can lower heart rate and calm the anxiety that often makes a hangover even more unpleasant.
• Reducing stomach discomfort. Do showers help with nausea? Not directly, but using a shower to regulate our body temperature has benefits (sometimes nausea feels worse if we are in an environment that’s too hot or too cold). Plus, nice-smelling soaps and body wash could provide some relief as well. 
• Boosted mood. Last but not least, there’s something about that fresh-out-of-the shower feeling that leaves us feeling refreshed and a bit more ready to face the day.

               

Hot vs. Cold Shower for a Hangover: Which Is Better?

So, if taking a shower can indeed ease some hangover symptoms, are certain temperatures more effective than others? For example, do cold showers help hangovers the most? And do hot showers help with headaches in particular?

The cold vs. hot debate mostly comes down to personal preference, but there’s some scientific evidence for both. Let’s explore it in more detail!

What a Cold Shower Does for a Hangover

When we think of showers as a hangover remedy, we often think of cold ones. 

• Cold showers “surprise” our body systems. The result? An increase in alertness and heart rate that can help with fatigue (as long as we don’t overdo it, of course).
• Cold water can reduce inflammation. Studies show that cold temperature literally turns down the heat of inflammation caused by alcohol and its aftereffects.
• Cold acts as a natural pain remedy. Stepping into a cold shower isn’t always fun, but it can work as a full-body ice pack, which is great for reducing muscle aches.
• Cold showers are especially effective at improving blood circulation. Studies show that cold water causes blood vessels to constrict — a process known as vasoconstriction — which decreases blood flow to the surface of the body. In response, the body works harder to maintain its core temperature, which in turn increases overall circulation. Improved circulation aids the body’s natural detoxification process by getting rid of the byproducts of alcohol metabolism (including acetaldehyde).

Use caution: cold water increases the risk of hypothermia. This hangover remedy is definitely not for everyone! Listen to your body, and get out when you start to feel too cold.

How Long Should a Cold Shower Last?

There's no hard-and-fast rule here, but you don’t need to subject yourself to a polar plunge for ages to feel the effects. A quick blast of cold water for 30 seconds to a minute is often enough to jolt your system, increase alertness, and help with that sluggish, foggy feeling. The goal is a brief, invigorating shock to the system, not an endurance test. The most important thing is to listen to your body. If you start shivering uncontrollably or feel dizzy, it's time to warm things up. It’s about finding what feels helpful for you, not pushing through unnecessary discomfort.

The Case for a Hot Shower

If the thought of a cold shower makes you want to crawl back under the covers, don't worry — a hot shower can be just as helpful for hangover relief. The warm water works wonders on sore, tense muscles, which are a common complaint after a night of drinking. This is a simple form of heat therapy that can ease the general achiness that makes a hangover so miserable. The heat helps to relax your muscles and can provide a significant sense of physical relief. Beyond just the physical, the comforting sensation of warm water can also have a calming psychological effect, helping to soothe the anxiety or "hangxiety" that sometimes accompanies a hangover. It’s a gentle way to care for your body when it’s feeling fragile.

A hot shower also gets your blood moving, improving circulation to help deliver oxygen and nutrients throughout your body. This increased blood flow is key because it helps your system more efficiently process and remove the toxic byproducts of alcohol, like acetaldehyde, which are major contributors to how awful you feel. Better circulation can also help alleviate that pounding headache. While some people feel that sweating in a hot shower helps them "detox," it's crucial to remember that you're likely already dehydrated. If you opt for a steamy shower, be sure to drink plenty of water before and after to replenish lost fluids and support your body's recovery process.

How Long Should a Hot Shower Last?

Unlike a quick cold blast, you can linger a bit longer in a warm shower to reap the muscle-relaxing benefits. Aim for about 10 to 15 minutes. This gives the heat enough time to penetrate your muscles and for you to enjoy the calming effects without overdoing it. Be mindful of the water temperature; you want it to be comfortably warm, not scalding hot. Overly hot water can strip your skin of its natural oils and potentially make you feel dizzy or lightheaded, which is the last thing you need during a hangover. Remember to listen to your body and get out if you start to feel woozy.

Beyond the Shower: More Hangover Helpers

Even if it helps a little, a shower by itself — hot or cold — won’t cure a hangover. Here are some proven ways to ease hangover symptoms:

• Water. That’s right! One of the best hangover cures is to drink water, not just stand under it. Many hangover symptoms come from the loss of electrolytes due to dehydration, so carrying a water bottle (ideally mixed with an electrolyte powder such as Liquid IV) can make a big difference.
• Rest. One of the best ways to recover from a hangover is to take it easy. You’ll start feeling better in a few hours, and symptoms should fade away by about the 24-hour mark.
• Light food. While the thought of food might be unappealing, try eating something easy-to-digest (such as avocado toast, oatmeal, yogurt, or a smoothie). Just make sure to stay away from anything too greasy or loaded with sugar, as these foods can worsen nausea and exacerbate the blood sugar fluctuations caused by alcohol.
• Gentle movement. Like food, exercise might be far from your mind. However, some light movement (like yoga or a walk) can help get your blood flowing.
• Medication. For headaches or muscle pain, try some ibuprofen (Advil or Motrin) or aspirin. It’s best to stay away from acetaminophen (Tylenol), however. Like alcohol, acetaminophen is also processed by the liver and can cause it to become overwhelmed. 

Armed with these tips, you can get through a hangover a bit more comfortably. While they’re not an instant fix, they can take the edge off the discomfort (especially as the hangover peaks).

A Word of Caution on Pain Relievers

When a hangover headache hits, it’s tempting to reach for the medicine cabinet. But it’s important to be mindful of what you’re taking. Mixing alcohol with certain pain relievers can create more problems than it solves. Specifically, you should avoid acetaminophen (the active ingredient in Tylenol). Since your liver is already working overtime to process alcohol, adding acetaminophen can increase the risk of liver damage. Other common pain relievers like aspirin and ibuprofen can also be problematic, as they may irritate your stomach lining, which alcohol has likely already done. While they might help your head, they could make nausea or stomach discomfort worse.

Rethinking Coffee and Electrolyte Drinks

Many of us swear by a strong cup of coffee or a sugary sports drink to get us through a rough morning after drinking. While these might offer a temporary feeling of relief, they aren’t the magic bullets we wish they were. Coffee’s caffeine can make you feel more alert, but it’s also a diuretic, which can contribute to further dehydration. Electrolyte drinks can help you rehydrate, but they don’t do anything to help your liver process the alcohol faster. The best way to manage a hangover is to prevent it, which often starts with mindful drinking practices that keep you from overdoing it in the first place.

The Only True Hangover Cure: Time

So, what’s the ultimate secret to getting over a hangover? The answer is simple, though perhaps not what you want to hear: time. According to the National Institute on Alcohol Abuse and Alcoholism, the only way to truly recover is to let your body do its job. Your liver needs time to metabolize the alcohol and clear its toxic byproducts from your system. All the other remedies—showers, water, food—are simply ways to manage the symptoms and make the waiting period more comfortable. The most effective strategy is always prevention. Understanding your limits and making conscious choices about your consumption can help you avoid the unpleasant aftermath altogether.

How to Prevent a Hangover in the First Place

Finally, here are some tips for avoiding hangovers in the first place.

• Eat before drinking. Eating a nutritious meal before you drink will help your body absorb alcohol more slowly, softening the effects that ultimately lead to hangovers.
• Alternate drinks with water. This will help you pace yourself and ensure you’re staying hydrated.
• Stay away from congeners and sulfites. These compounds are found naturally in red wines, bourbon, and other dark liquors as a byproduct of the production process. They are known to make hangovers worse and contribute to headaches in particular.
• Try taking vitamin B6. A Science article suggests that taking a vitamin B6 supplement while you’re drinking (or right before) could make a difference. Vitamin B6 is also found in poultry, fish, chickpeas, bananas, potatoes, and fortified cereals.
• Moderate your intake. The best solution is to try being more mindful of your intake. Set a limit before you start and try not to exceed it. Tracking your drinks (with apps such as Reframe) can be a great way to get an idea of your overall patterns. Gathering information (without judgment) allows you to make concrete plans and decisions that are right for you.

By following these and practicing mindful drinking, we can avoid the not-so-fun aftermath of a night of heavy drinking.

Limit Fizzy Mixers and Salty Snacks

When you’re feeling rough, it’s common to crave salty snacks and a fizzy drink. But these cravings can be misleading. While they might offer a moment of satisfaction, they often make hangover symptoms worse in the long run. Many of the worst feelings during a hangover, like headaches and fatigue, stem directly from dehydration and an imbalance of electrolytes. Salty foods can intensify your body’s dehydration, while sugary, carbonated mixers can lead to a blood sugar crash, adding another layer of exhaustion. Instead of reaching for chips and soda, try opting for something that will actually help your body recover, like a piece of fruit or some plain toast.

Make Your Own Rehydration Drink

Drinking plain water is essential, but sometimes your body needs a little extra help to restore its balance after drinking. One of the most effective things you can do is replenish lost electrolytes. You don’t need to rely on expensive sports drinks, which are often loaded with sugar. It’s easy to make your own rehydration drink at home. Simply mix a glass of cold water with a pinch of salt (for sodium), a squeeze of lemon or orange juice (for potassium and flavor), and a small spoonful of honey or maple syrup. This simple concoction helps your body absorb water more efficiently and replaces the essential minerals you’ve lost, tackling the root cause of many hangover symptoms.

When Hangovers Are More Than Just a Morning-After Problem

While a shower and some ibuprofen can take the edge off a rough morning, it’s worth pausing to think about how often these mornings are happening. A once-in-a-blue-moon hangover after a wedding or a big celebration is one thing. But if you find yourself frequently battling headaches, nausea, and fatigue from drinking, it might be a signal from your body to re-evaluate your relationship with alcohol. This isn’t about judgment; it’s about awareness. Recognizing patterns is the first step toward making intentional choices that align with the life you want to live, one where you feel your best more often than not.

Understanding Alcohol Use Disorder (AUD)

When drinking regularly leads to negative consequences but you still find it difficult to cut back, it could be a sign of Alcohol Use Disorder (AUD). According to the National Institute on Alcohol Abuse and Alcoholism, AUD is a medical condition that exists on a spectrum from mild to severe. It’s not a personal failing or a lack of willpower; it’s a chronic disease that changes brain function and makes it hard to control your intake. Frequent hangovers are often a direct result of binge drinking, a pattern that can be associated with AUD. If you’re consistently drinking more than you intended and spending a lot of time recovering, it may be helpful to learn more about the signs of AUD and explore your options for support.

How Reframe Can Support Your Journey

If any of this resonates with you, know that you’re not alone and support is available. The Reframe app was created to help people change their drinking habits with a compassionate, science-backed approach. Our program is built on neuroscience to help you understand your brain’s response to alcohol and develop new, healthier coping mechanisms. Through personalized drink tracking, daily educational readings, and skill-building exercises, you can cultivate a more mindful approach to drinking on your own terms. You’ll also get access to a thriving, anonymous community where you can connect with others who understand what you’re going through. Change is possible, and you don’t have to do it by yourself.

Your Hangover Recovery Plan

All in all, it’s important to remember that a hangover is temporary. After it passes, try to consider it a learning experience. Don’t judge yourself (it happens to many of us!), but see it as an opportunity to reassess your relationship with alcohol. If you’re curious about what life with less alcohol would be like, consider trying a month-long challenge, such as Dry January or Sober October. That said, there’s absolutely no need to wait until then — it’s never the “wrong” time to be sober-curious, and Reframe is here to cheer you on along the way!

Frequently Asked Questions

So, what's the final verdict: hot or cold shower for a hangover? Honestly, there isn't a single "best" choice—it really depends on what your body needs in that moment. If you're fighting off fatigue and that foggy-headed feeling, a quick, cold shower can give you a jolt of alertness and help reduce inflammation. On the other hand, if you're dealing with sore muscles and that general achy feeling, a warm shower is fantastic for relaxing tension and providing a sense of comfort. Think of it as choosing the right tool for the job based on your main symptom.

Can a shower actually make my hangover worse? While a shower is generally helpful, there are a couple of situations where it could backfire. The biggest risk is showering while you are still feeling intoxicated, as your coordination and judgment are impaired, increasing the chance of a slip or fall. Additionally, a very long, steamy shower can contribute to dehydration when your body is already craving water. If you opt for a hot shower, just be sure you're sipping on water before and after to stay properly hydrated.

Why do I feel so anxious and shaky when I'm hungover? That awful, jittery feeling is often called "hangxiety," and it's essentially your brain rebalancing itself. When you drink, your brain works to counteract alcohol's sedative effects. Once the alcohol is gone, your brain is left in a temporary state of overstimulation. This neurological rebound is what causes those feelings of restlessness, irritability, and anxiety. It’s a physical sign that your central nervous system is working to get back to its normal state.

Besides a shower, what's the one thing I should prioritize for recovery? If you only have the energy to do one thing, make it rehydration. So many of a hangover's worst symptoms, like headaches and fatigue, are directly caused by dehydration. While a shower can help you feel better on the outside, sipping water—ideally with some electrolytes—is what helps your body recover from the inside. The only true cure for a hangover is time, but giving your body the water it needs makes that waiting period much more bearable.

Will drinking coffee or a sports drink help as much as a shower? It's tempting to reach for coffee or a sugary sports drink, but they aren't the magic bullets we hope for. The caffeine in coffee can make you feel more alert, but it's also a diuretic that can worsen dehydration. Many sports drinks can help with electrolytes but are often loaded with sugar, which can lead to a crash later. A shower offers immediate physical relief for symptoms like muscle aches or fatigue without these potential downsides, but neither is a substitute for true rehydration and rest.

Key Takeaways

• Understand What Your Body Is Going Through: A hangover isn't just dehydration; it's a complex mix of poor sleep, inflammation, and your brain rebalancing itself. Knowing this helps you tackle the symptoms more effectively instead of just chugging water.
• Use Showers Strategically for Relief: While not a cure, a shower can provide significant comfort. Take a quick, cold shower to jolt your system and reduce inflammation, or a longer, warm shower to relax sore muscles and ease hangxiety.
• The Only Real Cure Is Time and Prevention: Nothing erases a hangover instantly, so focus on supporting your body with hydration, rest, and light food. The best strategy is to prevent one in the first place by drinking mindfully.

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