How To Deal With a New Year’s Day Hangover
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We’ve all been there. Party hats with glitter fringe are scattered around the living room, the empty champagne bottles are littering the floor, the New Year is finally here and — you greet it with the worst hangover of your life. As you pick bits of confetti out of your hair, you might find yourself asking, what’s the best thing for hangover-related headaches, fatigue, and overall discomfort?
When it comes to curing a hangover, sometimes it’s simply a matter of giving it time and riding it out. However, there’s no need to suffer longer than you have to! There are many hangover fixes that have proven to be effective. Let’s explore them in more detail!
Scientifically, a hangover is the unpleasant result of the multipronged attack that alcohol perpetrates on our body. Our body perceives it as a poison and works hard to usher it out as quickly as possible. It’s a combination of dehydration, hormonal alterations, immune system responses, and metabolic changes caused by ingesting alcohol.
One of the main reasons why hangovers are as nasty as they are has to do with acetaldehyde — a toxic byproduct produced in the liver as it breaks down alcohol into acetic acid.
The other culprit is dehydration. As a diuretic, alcohol causes our body to shed water — quickly. It sends us on all those bathroom trips throughout the evening, leading to headaches, dizziness, and dry mouth. Studies have shown that along with depleting hydration, hangovers cause people to lose glucose and electrolytes, both of which are crucial for overall well-being.
The typical symptoms? Headache, nausea, fatigue, and, sometimes, a side of regret. Here’s a breakdown:
Most hangovers last up to 24 hours, but the timeline can vary based on factors such as the amount and rate of alcohol consumption, as well as individual genetics, age, weight, and overall health. Some folks may experience very mild symptoms, while others might find hangovers completely debilitating.
While sometimes it might seem like a hangover is going to last forever, rest assured — it won’t! In the meantime, here are some hangover fixes that can make the first day of the New Year just a little more pleasant. We’ll also sprinkle in some bits of advice for what to do on New Year’s Eve to keep things going as smoothly as possible (with additional tips on hangover prevention at the end).
First and foremost — chug some good ol' H2O. Alcohol is dehydrating, and your cells need it — pronto.
Alcohol's diuretic effect means that for every drink we take, we’re not just losing fluid but also essential minerals and salts. This loss of electrolytes — sodium, potassium, magnesium, and calcium — tends to make our hangover symptoms more pronounced. Consider sipping on coconut water or sports drinks, or grab some Liquid IV at the pharmacy or grocery store.
Chug a large glass of water before the clock strikes 12 (and 11, and 10 for an extra hydration boost). If possible, alternate between alcoholic beverages and water throughout the night to keep dehydration from setting in.
Alcohol can do a number on our metabolism and nutrient absorption, leading to fatigue and weakness. And while eating might be the last thing on your mind, your body needs energy to recover. That said, we’re not talking pizza and leftover cheesecake (though a bit won’t hurt, as long as it’s not the only thing on the menu). It’s all about choosing the right foods to use the power of nutrition to your advantage.
If you know a night of drinking is coming, plan a hangover-friendly meal for January 1st. Most restaurants are closed and — unless you can rely on leftovers — you could be left stranded and end up with whatever is in your pantry or local fast food joint, possibly making your hangover worse. Plan ahead for a solid recovery meal and set yourself up for success!
One of the great things about New Year’s Day is that many of us can take it easy and sleep in — and if we’re trying to cure a hangover, we need as much rest as we can get. It’s like a reset button — we might not wake up as superheroes, but we’ll certainly feel more human.
That said, alcohol tends to disrupt our sleep patterns and interferes with the most restorative rapid eye movement (REM) sleep phase. Knowing this can help explain why sometimes “sleeping it off” is easier said than done. Still, there are some things we can do to make whatever sleep we do get on January 1st the best it can be.
Some over-the-counter meds can potentially save the day on January 1st, but tread carefully — many can be hard on the stomach, adding to the irritation caused by alcohol.
If the weather permits, going outside can be one of the best hangover cures yet. Fresh air and gentle movement can do wonders when it comes to curing a hangover — even if it feels like a drag at first. Fresh air increases oxygen flow to the brain, helping to clear away the blues, lift fatigue, and restore mental clarity.
This is a common myth, but science — and experience — show that it’s bound to make things worse. It only delays the inevitable and can only do more harm than good, setting off a cycle of drinking more to relieve the aftereffects of the previous night.
So, instead of reaching for a mimosa, grab a smoothie. Your future self will thank you for not prolonging the hangover chapter of your life past New Year’s Day.
Finally, hangovers are not just about the body — they tend to make us uneasy, anxious, and sometimes a bit sad. Here are some ways to lift your spirits and calm your nerves if you find yourself feeling a bit blue as you wake up on New Year’s Day.
As we all know, when it comes to anything going haywire in our bodies, prevention is the best cure. And hangovers are no exception!
Throughout this article, we’ve given you some tips on what to do on December 31st if you think a hangover is likely to be heading your way. While the best prevention is swapping the Champagne for a glass of sparkling cider or festive mocktail, there are some additional steps you can take to make the first day of the year as painless as possible if you know you’ll end up drinking this New Year’s Eve.
Whether or not you plan on drinking this New Year’s Eve, having a plan will help you get the new year off to a great start. While hangovers feel like the body's way of saying, "I told you so," they're also an opportunity to practice self-care and recovery. We've all been there, and with a little mindful planning, we'll all get through it.
New Year’s Eve is also a great opportunity for making larger-scale plans for the upcoming year — or even for the month to come. As Melodie Beattie writes, “The new year stands before us, like a chapter in a book, waiting to be written. We can help write that story by setting goals.”
If one of your goals is to cut back or stop drinking this year, check out the Dry January challenge at Reframe! Here's to a brighter, headache-free morning and a year of making healthy choices!
1. What causes a hangover?
A hangover results from a combination of dehydration, toxin buildup, gastrointestinal disruption, and blood sugar fluctuations that happen as a result of excessive alcohol consumption. There are some factors (such as genetics, age, health, and type of alcohol and amount consumed) that will affect how strong a hangover might be.
2. Does drinking water help with hangover symptoms?
Yes! To quickly rehydrate, drink plenty of water or electrolyte solutions, avoid caffeine and alcohol, and go for hydrating foods such as fruits. It also helps to drink water before, during, and after alcohol consumption to stave off dehydration.
3. What should I eat to cure a hangover?
Foods rich in complex carbohydrates, proteins, and healthy fats can help stabilize blood sugar and provide essential nutrients. Eggs, toast, bananas, avocados, and nuts are all great choices.
4. Should I sleep more or less to get rid of a hangover faster?
Giving your body a chance to rest can help you recover, repair, and restore energy levels. Take a nap if you need to!
5. Should I take pain medication for a hangover headache?
NSAIDs can help with headaches but can sometimes add to the stomach irritation caused by alcohol. Also, be careful with acetaminophen (Tylenol), especially if you've consumed a lot of alcohol as it can affect the liver.
6. Does "hair of the dog" really work to cure hangovers?
Nope — the "hair of the dog" is a myth. All it does is mask hangover symptoms temporarily while delaying the recovery process, which will only lead to a worse hangover later on.
7. How can I prevent hangovers in the first place?
There are several things that can help prevent hangovers: moderate your alcohol intake, stay hydrated, eat before and while drinking, choose lighter-colored drinks with fewer congeners, and ensure you get plenty of rest. Also, listen to your body and always feel free to say no if you’ve had enough!
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