What Are Drunchies? The Science of Alcohol Hunger

You crushed your health goals all week—lean protein, veggies, plenty of water. Then Friday night hits. After a few drinks with friends, you're suddenly starving. Not just hungry, but ravenous for all the pizza, chips, and fried food you so carefully avoided. So, what’s going on? This intense craving has a name: the drunchies. To understand what are drunchies, we have to look at how alcohol hijacks your brain and hunger signals. This is why you get intense alcohol munchies and start wondering about the best food to eat when drunk.

In this post, we’ll explore why we experience the “drunk munchies”— the “drunchies” — after drinking. We’ll also look at how the “drunchies” affect our health, and what we can do to avoid them. Let’s get started!

What Are the 'Drunchies' and Why Do We Get Them?

The “drunchies” are cravings for foods that are high in fat, salt, sugar, and carbohydrates after a session of moderate to heavy drinking. Pizza, french fries, or potato or tortilla chips are typically at the top of the list. Doritos Locos Tacos combo, anyone? 

This is a common experience for those who drink: one survey found that 82% of Americans are self-proclaimed drunken snackers (and more than 50% regret it the next day!). 

Interestingly, even if we consumed food before or during drinking, we still might experience a ravenous hunger later that has us reaching for those fatty foods. Why? 

Researchers have found that alcohol stimulates the same neurons in our brain that our body triggers when it goes into starvation mode. More specifically, the agouti-related peptide (AgRP) neurons — special neurons in our brain that deal with hunger and other functions — are activated during intoxication. 

In other words, our brain actually thinks it’s starving while under the influence of alcohol. Instead of our body saying, “I just got a lot of calories, so I have fuel and am full,” the opposite occurs. Although calories have been ingested, our brain encourages more food intake.

Similarly, studies have shown that alcohol intake encourages our brain to release galanin — a neurochemical that promotes a need for fatty foods. In fact, when we wake up after a night of drinking, the galanin levels in our brain are typically much higher than usual. This helps explain not only our late night jaunts for pizza, but also our cravings for a huge breakfast sandwich the morning after drinking. 

Why Does Alcohol Make You So Hungry?

The “drunchies” can also be explained by examining how our body processes alcohol. We typically think of alcoholic beverages — especially beer — as being full of carbohydrates. As such, we assume that they raise our blood glucose level. However, unlike with carbohydrates, alcohol doesn’t turn to sugar in our body. In fact, while sugar and carbohydrate-rich foods raise our blood glucose levels, alcohol actually has the opposite effect: it makes our blood sugar drop. 

Here’s how it works: our liver is in charge of turning foods into energy for our cells, usually in the form of glucose. Alcohol, however, primarily gets broken down in the liver — and since it’s considered a toxin, our body works extra hard to get rid of it. 

While our liver is working on breaking down the alcohol, it isn’t doing its other jobs effectively, including regulating the amount of glucose in our blood. This is why our blood glucose can end up dropping. While we’re drinking, our blood sugar drops even when we eat foods that are high in sugar or carbohydrates. 

Simply put, the moment alcohol enters our bloodstream, our liver drops everything else to focus on detoxifying the harmful substance. And even when our liver does break down the alcohol, it’s converted into carbon dioxide and water — not sugar. This might explain why after drinking we often crave something sweet, like donuts or cookies.

How Alcohol Disrupts Your Hunger Hormones

Beyond activating those starvation signals in the brain, alcohol also throws your body’s delicate hormonal balance out of whack. Your appetite is regulated by a complex system of hormones that tell you when you’re hungry and when you’re full. Alcohol enters this system like a bull in a china shop, confusing the signals and leaving you feeling ravenous even when your body doesn’t need the fuel. This hormonal disruption is a key reason why a few drinks can lead to a late-night feast you might regret in the morning. Understanding these internal chemical reactions is a huge step toward managing cravings and making choices that align with your health goals, especially if you're practicing mindful drinking.

The Ghrelin and Leptin Mix-Up

Think of ghrelin and leptin as your body’s hunger-regulating duo. Ghrelin is the “go” hormone that signals hunger, while leptin is the “stop” hormone that tells your brain you’re full. Alcohol consumption can cause ghrelin levels to spike while suppressing leptin. This creates a perfect storm where your body is screaming, “I’m hungry!” while the voice that says, “You’ve had enough,” is completely silenced. This hormonal confusion makes it incredibly difficult to stop eating, especially when you’re surrounded by tempting, high-calorie foods. It’s not a lack of willpower; it’s your body’s chemistry working against you, making that extra slice of pizza seem like a biological necessity.

The Role of Cortisol and Stress Cravings

Alcohol also increases the production of cortisol, commonly known as the stress hormone. When cortisol levels are high, your body often craves "comfort foods"—those high in fat, sugar, and salt—as a quick-fix energy source. This is part of your body's primal fight-or-flight response. The irony is that many people drink to relieve stress, but alcohol can actually amplify the physiological stress response in your body. This creates a cycle where drinking leads to increased cortisol, which in turn triggers cravings for unhealthy foods, further stressing your system and potentially disrupting your sleep and mood the next day.

The Impact on Your Blood Sugar and Metabolism

The way your body processes alcohol has a direct and immediate effect on your metabolism and blood sugar levels. While your liver is busy metabolizing alcohol, it puts its other essential duties on hold. This metabolic disruption not only contributes to intense cravings but also affects how your body stores energy from the food you eat. The calories from that late-night pizza don't just add up; your body is also less equipped to burn them efficiently. This makes the "drunchies" a double-edged sword for anyone focused on their health and wellness, as it impacts both your immediate choices and your long-term metabolic health.

Why Your Liver Halts Sugar Release

As we touched on earlier, your liver’s top priority is to process toxins, and it views alcohol as public enemy number one. While it’s working hard to break down and eliminate alcohol from your system, it can’t effectively manage its other responsibilities, like regulating blood sugar. Specifically, alcohol interferes with the liver's ability to release glucose into the bloodstream. This can cause your blood sugar to drop, triggering a powerful craving for sugary or carb-heavy foods as your brain sends out an S.O.S. for a quick energy source. That sudden, intense desire for a donut or a bowl of pasta isn't random; it's your body trying to correct the imbalance.

How Your Body Prioritizes Alcohol Over Fat-Burning

When your body is focused on metabolizing alcohol, it puts other metabolic processes on the back burner, including burning fat for energy. This process is known as fat oxidation. Essentially, your body presses pause on its fat-burning capabilities until all the alcohol has been cleared from your system. So, not only are you consuming extra calories from the alcohol itself and the food you eat, but your body is also temporarily storing more of those calories as fat instead of burning them for fuel. This can make it significantly harder to manage your weight or reach fitness goals if drinking and the subsequent "drunchies" are a regular occurrence.

Dehydration's Deceptive Cues

One of the most overlooked reasons for the "drunchies" has less to do with hunger and more to do with thirst. Alcohol is a diuretic, which means it makes you urinate more frequently and can lead to significant dehydration. The signals your brain sends for thirst are very similar to the ones it sends for hunger, making it easy to misinterpret what your body is actually asking for. Before reaching for a snack after a night out, try drinking a large glass of water and waiting a few minutes—you might be surprised to find that’s all your body really needed to feel satisfied.

Mistaking Thirst for Hunger

Have you ever felt hungry and tired, only to realize after drinking some water that you were just dehydrated? The same thing happens when you drink alcohol. The symptoms of dehydration—fatigue, lightheadedness, and a dry mouth—can easily be mistaken for hunger pangs. Your brain, sensing a drop in energy, can send you searching for food when what it really needs is hydration. This simple mix-up is a major contributor to post-drinking overeating, as your body continues to send "hunger" signals until its fundamental need for water is finally met.

The Craving for Salt and Electrolytes

The frequent urination caused by alcohol doesn't just deplete your body of water; it also flushes out essential electrolytes like sodium, potassium, and magnesium. Electrolytes are crucial for nerve and muscle function, and when they get low, your body knows it. This can trigger intense cravings for salty foods like french fries, chips, and pizza. Your body isn't just craving junk food for the sake of it; it's trying to replenish its depleted salt stores and restore its natural balance. This is a physiological response, not just a passing whim for something savory.

The Brain Science Behind Drunk Food Cravings

You know that “feel good” feeling that comes after you start drinking? Alcohol activates our brain’s reward center and stimulates the release of dopamine — a neurotransmitter that encourages us to do more of what makes us feel good. 

But alcohol isn’t the only thing that spikes our dopamine levels. Research shows that fatty, sugary snacks activate the release of dopamine, giving us a feeling of pleasure and reward. This effect is so powerful that introducing even small amounts of high-fat, high-sugar foods into our diets can rewire our brain circuits, causing us to crave more. 

After a night of drinking, as the alcohol starts to wear off and our dopamine levels drop, our brain craves another dopamine hit. Fatty, sugary foods are often the quickest and easiest way to get our dopamine levels back up. 

               

How Alcohol Affects Your Self-Control

Alcohol lowers our inhibitions, so while we might have successfully chosen healthy foods and maintained a balanced diet all week, after a drink or two, our willpower goes out the door. With a drink in hand, we’re more likely to grab handfuls of nuts, chips, bread, or whatever is in front of us without giving it much thought. 

This is because alcohol impacts our prefrontal cortex, the part of the brain responsible for decision-making and impulse control. When we consume alcohol, our prefrontal cortex has a harder time doing its job, making it easier for us to decide to indulge in junk food. Studies show that people consume more at meals when they’re drinking alcohol or have been drinking before a meal. 

The Real Health Impact of Drunk Eating

While one night of the “drunchies” might not seem so harmful, over time it can cause us to gain weight, putting us at a greater risk for obesity and diabetes. Alcohol alone can lead to obesity and diabetes, but when it’s combined with calorie-dense foods, we’re at an even greater risk.

Part of the problem is that indulging in fatty, salty, or sugary foods doesn’t just stop the night of a drinking session: it often continues into the next day. One study found that college students who drank alcohol not only consumed more fatty and salty foods, but were less likely to skip breakfast or brunch on the day after a night of drinking compared to mornings not following alcohol consumption. They also reported opting for greasy bacon, eggs, and cheese sandwiches instead of granola.

What many people don’t realize, however, is that these “feel-good” foods can actually make us feel worse after a night of heavy drinking. For instance, salt and fat can make us more dehydrated and worsen hangover symptoms, such as headaches.

Repeatedly giving into the drunchies can do a number on our self-esteem and motivation to maintain a healthy lifestyle. We’re more likely to “give in” to unhealthy eating in the days that follow, given that we already fell off the wagon. Plus, any disappointment we feel in ourselves might drive us to further engage in unhealthy habits — perpetuating a dangerous cycle.

The bottom line? The more regularly we consume alcohol, the more unhealthy calories we’re likely to consume, increasing our risk of obesity and diabetes and making it more difficult to make healthy lifestyle choices. 

The Calorie Connection by the Numbers

It’s easy to forget that alcoholic drinks have calories of their own — often called “empty calories” since they offer little nutritional value. When you add high-fat, high-salt foods on top of that, the numbers add up fast. A few beers and a late-night pizza can easily tack on an extra thousand calories to your day. While one night of this might not seem like a big deal, the real issue is when it becomes a regular habit. The more often we drink, the more likely we are to consume these extra calories. Over time, this consistent surplus can lead to weight gain, increasing our risk for serious health conditions like obesity and diabetes.

Weight Gain and Long-Term Health Risks

The combination of alcohol and calorie-dense foods creates a significant health risk. Alcohol alone can contribute to weight gain, but pairing it with greasy, processed foods puts us at an even greater risk. This habit often extends beyond a single late-night snack, influencing our food choices the following day as well. Beyond the physical effects, repeatedly giving in to the drunchies can damage our self-esteem and motivation. It can create a frustrating cycle where we feel disappointed in our choices, which makes it harder to maintain a healthy lifestyle. Learning to practice mindful drinking can help break this pattern and support your long-term well-being.

How Much Alcohol Triggers the 'Drunchies'?

There’s no known set amount of alcohol that causes the “drunchies.” Even one alcoholic beverage can affect our brain and body, triggering us to indulge in something we might not have consumed otherwise.

However, the “drunchies” typically occur with moderate to heavy alcohol consumption. The name, after all — as a combination of “drunk” and “munchies” — indicates that we’ve likely reached a level of intoxication. Generally speaking, the more alcohol we consume, the more likely we’ll find ourselves reaching for those unhealthy snacks.

Binge drinking in particular is a recipe for disaster. Not only does it put our health and safety in jeopardy, but it can lead to elevated levels of food intake given the large volume of alcohol we’ve consumed.

What Counts as a Standard Drink?

It’s easy to underestimate how much you’re drinking, especially with cocktails or generous pours of wine. Understanding what qualifies as a “standard drink” can help you keep track more accurately. In the United States, a standard drink contains about 14 grams (or 0.6 fluid ounces) of pure alcohol. This looks different depending on what you’re drinking. For example, one standard drink is equivalent to a 12-ounce can of regular beer (at 5% alcohol by volume), a 5-ounce glass of wine (at 12% ABV), or a 1.5-ounce shot of distilled spirits like vodka or whiskey (at 40% ABV). Knowing these measurements helps you make more informed choices and stay aware of your actual consumption.

Recommended Daily Limits for Lower Health Risks

To minimize health risks associated with alcohol, it’s helpful to know the recommended guidelines. The Dietary Guidelines for Americans suggest that if adults choose to drink, they do so in moderation. This is defined as up to one standard drink per day for women and up to two for men. It’s important to remember that these are not daily targets but rather upper limits for those days you do drink. Regularly exceeding these amounts can increase your risk for various health issues, including chronic diseases. Staying within these limits not only supports your long-term health but can also help you avoid unwanted consequences like the “drunchies” and next-day fatigue.

7 Tips to Outsmart the Alcohol Munchies

The best way to avoid the “drunchies” is to avoid alcohol entirely or significantly cut back on our alcohol consumption. Not reaching the point of intoxication is one sure way to prevent our brain from sending the “I’m starving” signals. 

However, if we do choose to drink, here are seven tips to help mitigate the effects of alcohol: 

1. Drink with a balanced meal. Drinking on an empty stomach is never wise and only makes us hungrier the more alcohol we consume. Try having a balanced meal either before or during drinking. Whole grains, complex carbohydrates, healthy fats, and protein are beneficial, as they nourish our body and keep us feeling full. 

2. Stay hydrated. Alcohol dehydrates us, which can sometimes trick our body by mistaking thirst for hunger. A good rule of thumb is to drink a big glass of water for every alcoholic drink you consume. This slows the absorption of alcohol in our system and can help prevent dehydration. 

3. Don’t have unhealthy snacks lying around. It’s much harder to eat something that isn’t readily accessible, so avoid having chips, candy, pizza, or other junk foods around. At a restaurant, we can ask the server not to bring a bread basket, or to take it away. 

4. Make healthier snacking options more accessible. Similarly, if we know we’ll be tempted to eat when drinking, try making healthier snacking options available. For instance, get some hummus and chopped vegetables, sliced fruit, or air-popped popcorn to snack on.

5. Choose your drinks wisely. Not all drinks are created equal. Some cocktails are loaded with sugar, which only intensifies hunger and cravings. Try opting for low-sugar options instead, such as a skinny margarita. 

6. Sip slowly. We can avoid the “drunchies” by not allowing ourselves to get to the point of intoxication. Try limiting yourself to one drink every hour. We can even set an alarm on our phone to help keep us on track. Mindful drinking can be a particularly effective tool in helping us limit our consumption.

7. Set up “do not eat” reminders on your phone. We can also try setting a reminder on our phone telling us not to eat junk food. It can be helpful to include bullet points of any goals we’re trying to achieve as a further incentive not to reach for unhealthy snacks.

Tip 1: Don't Drink on an Empty Stomach

Drinking on an empty stomach is a surefire way to feel the effects of alcohol faster and amplify those late-night cravings. Think of food as a buffer; having a balanced meal before you start drinking, or even while you’re enjoying a drink, can make a huge difference. Focus on meals that include whole grains, complex carbohydrates, healthy fats, and lean protein. These foods not only nourish your body but also help you feel full and satisfied for longer. This simple step slows the absorption of alcohol into your bloodstream and provides your body with the steady energy it needs, preventing the blood sugar crashes that can trigger intense hunger later on.

Tip 2: Stay Hydrated (With Water!)

It’s easy to mistake thirst for hunger, and alcohol makes this confusion even more likely. Since alcohol is a diuretic, it causes your body to lose fluids and become dehydrated. Your brain can misinterpret these signals, sending you on a quest for salty, greasy food when all you really need is a glass of water. A great rule to follow is to drink one full glass of water for every alcoholic beverage you have. This simple habit helps you stay hydrated, slows down the rate at which your body absorbs alcohol, and can significantly curb those mistaken hunger pangs before they even start.

Tip 3: Plan Your Post-Drinking Snack in Advance

When your inhibitions are low, your willpower to resist tempting snacks is often the first thing to go. The easiest way to outsmart the drunchies is to control your environment. If you don’t have junk food readily available, you’re far less likely to eat it. Before you go out, take a moment to remove temptation by making sure your kitchen isn’t stocked with chips, candy, or leftover pizza. If you’re at a restaurant, you can politely ask the server not to bring a bread basket to the table. By planning ahead, you’re making the healthy choice the easy choice for your future self.

Debunking Common Myths About Drunk Eating

When it comes to drinking, there's a lot of "common knowledge" that gets passed around. You’ve probably heard a few tales about how to sober up quickly or avoid a hangover. One of the most persistent myths revolves around what you should eat after a few drinks. We often reach for greasy, heavy foods thinking they'll somehow counteract the alcohol. But the science tells a different story. Let's clear up some of the confusion and look at what's really happening in your body when you mix alcohol with late-night snacks.

Myth: Fatty Foods Can "Soak Up" Alcohol

It’s a classic late-night scene: after a few drinks, someone suggests grabbing a greasy pizza or a burger, claiming it will "soak up" the alcohol. This is one of the most widespread beliefs about drinking, but unfortunately, it's completely false. Once alcohol is in your bloodstream, food can't absorb it. Eating a heavy meal *before* you start drinking can slow down the rate at which alcohol is absorbed into your system, but eating afterward does nothing to sober you up or lessen the alcohol's effects. The damage, so to speak, is already done, and that slice of pizza isn't a magic sponge.

So why do we crave these foods so intensely? It's not because our body is wisely asking for a sponge. Instead, alcohol throws our internal systems out of whack. Your liver, which normally manages blood sugar, drops everything to process the alcohol because it sees it as a toxin. This prioritization causes your blood sugar levels to dip, which can trigger intense hunger signals. Your brain, thinking it's starving, sends you on a mission for the quickest, most calorie-dense energy source it can think of: high-fat, high-carb junk food. It's a physiological response to a perceived energy crisis, not a remedy for intoxication.

On top of the blood sugar drop, alcohol directly impacts the part of your brain that handles good judgment—the prefrontal cortex. This is your brain's CEO, responsible for impulse control and rational decision-making. When alcohol is in the picture, your brain's CEO is essentially on vacation. This makes it much harder to resist cravings and stick to your healthy eating goals. So, that decision to order a full plate of cheesy fries isn't a strategic move to combat alcohol; it's a direct result of alcohol impairing your self-control.

Finding Your Balance with Food and Alcohol

The “drunchies” are real! Drinking alcohol activates neurons in our brain that send an “I’m starving” signal. Even if we consume a meal and are supposed to be “full,” our brain tells us otherwise, which can be too powerful a signal to deny. Drinking alcohol also decreases our blood sugar levels, which makes us crave fatty, sugary, carb-heavy foods. Similar to alcohol, these foods activate the release of dopamine, providing us with that “feel good” feeling and causing us to crave more. Over time, continually indulging in alcohol and these unhealthy foods can cause weight gain, putting us at a greater risk for developing obesity and all the diseases that can come with it. 

If you’re struggling to control your alcohol consumption, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and develop healthier lifestyle habits.

Building Mindful Habits

Understanding the science behind the “drunchies” is the first step, but breaking the cycle requires building new habits. It’s not just about having more willpower; you’re fighting against powerful brain signals telling you that you’re starving and need a dopamine hit. The key is to shift from a reactive mindset to a proactive one by practicing mindfulness. This means becoming aware of your triggers, acknowledging the cravings without judgment, and consciously choosing a different response. Instead of automatically reaching for pizza after a night out, you can learn to recognize the craving for what it is—a temporary, chemically-induced signal from your brain—and have a healthier plan in place.

This process involves creating new neural pathways. Every time you choose a glass of water over another drink or opt for a healthy snack instead of giving in to the “drunchies,” you’re strengthening the parts of your brain responsible for self-control and long-term thinking. It takes practice and consistency, but over time, these mindful choices become more automatic. The goal isn’t perfection; it’s progress. By focusing on building healthier routines, you empower yourself to make decisions that align with your wellness goals, even in social situations where alcohol is present. It’s about creating a lifestyle where you are in control, not your cravings.

How Reframe Supports Healthier Choices

This is where having the right tools can make all the difference. The Reframe app is specifically designed to help you build these mindful habits from the ground up. Based on neuroscience, our programs teach you *why* your brain responds to alcohol the way it does, giving you the knowledge to outsmart cravings like the “drunchies.” Through daily readings, drink tracking, and skill-building exercises, you’ll learn practical strategies for navigating social events and managing triggers. Our supportive community also provides a space to share experiences and get encouragement from others on the same path, reminding you that you’re not alone in this journey toward mindful drinking and healthier living.

Frequently Asked Questions

Why do I always crave greasy, salty foods like pizza or fries instead of something healthy? It’s a combination of factors working against you. Alcohol causes your brain to release a neurochemical that specifically promotes a need for fatty foods. At the same time, it causes your body to flush out water and essential electrolytes like sodium, triggering an intense craving for salt to restore that balance. It’s less about what you want and more about what your brain and body are chemically signaling for.

Is it just a lack of willpower that I can't resist the drunchies? Not at all. This isn't a personal failing. Alcohol directly impacts the prefrontal cortex, the part of your brain responsible for rational decision-making and impulse control. Essentially, the CEO of your brain is temporarily offline. This makes it incredibly difficult to resist the powerful, biologically-driven hunger signals your body is sending, no matter how strong your willpower is when you're sober.

Will eating a big, greasy meal after drinking help soak up the alcohol? This is a very common myth, but unfortunately, it's not true. Once alcohol is in your bloodstream, food can't absorb it or sober you up. Eating a heavy meal before you start drinking can help slow down alcohol absorption, but eating afterward won't reverse its effects. In fact, heavy, greasy foods can sometimes make you feel more sluggish and dehydrated the next day.

I only have a couple of drinks, but I still get intense cravings. Why? There isn't a specific number of drinks that triggers the drunchies for everyone. Even one or two drinks can be enough to lower your blood sugar, disrupt your hunger hormones, and slightly impair your judgment. How you react depends on your individual metabolism, what you've eaten that day, and your hydration levels. It's more about how your unique body processes alcohol than the exact quantity you consume.

What’s the most practical first step I can take to avoid giving in to the drunchies? Plan ahead. The easiest way to avoid eating junk food is to not have it around in the first place. Before you go out or have a drink at home, make a conscious decision about what you'll eat later. Prepare a healthier option, like some hummus with veggies or air-popped popcorn, and have it ready to go. By making the healthy choice the easy choice, you set your future self up for success.

Key Takeaways

• Alcohol tricks your brain into thinking it's starving: The intense urge for junk food isn't a lack of willpower; it's a biological response. Alcohol disrupts your hunger hormones and blood sugar, sending powerful signals to your brain that demand high-calorie food.
• The "drunchies" create a double-whammy for your health: You're not just adding calories from the food you eat. Your body also prioritizes processing the alcohol, which means it temporarily stops burning fat and is more likely to store the calories from your late-night snack.
• A little planning makes a huge difference: The best way to avoid the drunchies is to be proactive. Eat a balanced meal before you drink, alternate each alcoholic beverage with a glass of water, and have healthier snacks waiting for you at home.

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• What Are Drunchies and How Can You Prevent Them?
• What Is the Effect of Food When You Drink Alcohol?
• Calories in Alcoholic Beverages: Beer, Wine, Cocktails
• How Alcohol Calories Really Affect Your Weight
• Weight Loss and Alcohol: Can You Have Both?