To ease a hangover, the aim is to speed up the removal of alcohol breakdown products from the body. This can be helped by staying well hydrated. A physician and nutrition expert at SM-Clinic, Anastasia Chizhikova, explains that fluids play a key role in flushing out toxins and restoring balance after heavy drinking.
Choosing the right fluids matters. It is best to drink clean, still water to dilute toxins and assist their exit from the body. Alkaline mineral water can help address mineral imbalances, dehydration, and acidosis. A salt solution without vinegar can also be useful because it provides electrolytes necessary for rebalancing fluids and minerals. Tea brings antioxidants that support cellular protection. If lemon and honey are added, vitamin C and glucose are replenished. Herbal infusions such as chamomile or mint can ease headaches and nausea. Fruit juice offers fluids, vitamin C, and electrolytes to help restore balance. In contrast, strong tea, coffee, soda, and alcohol tend to worsen a hangover by promoting dehydration or irritating the stomach. Caffeine in heavy tea or coffee can aggravate dehydration, and soda often contains sugar and artificial sweeteners that may irritate the stomach and increase nausea, according to the expert.
The second key step is rest. Sleep is one of the most effective ways to recover from a hangover because the liver works to metabolize acetaldehyde and other toxins during sleep. Those suffering from a hangover should aim for as much rest as possible. If sleep isn’t easily achieved, lying down with the eyes closed is still beneficial.
Fractional balanced meals are also important in recovery. Light vegetable soup helps replenish fluids and trace minerals and is easy on the stomach. Low-fat chicken broth delivers protein and B vitamins, supporting strength and metabolic processes. A simple omelet provides high-quality protein and fats that aid digestion; the yolk supplies essential vitamins. If indigestion occurs, the omelet is typically gentle on the stomach and easy to digest, as noted by Chizhikova.
Medicines can play a role in managing a hangover as well. Rehydration solutions prevent dehydration and replenish minerals like sodium, potassium, and magnesium, enabling a quicker restoration of the water-salt balance. Some people may use enterosorbents to help remove unabsorbed alcohol and ease nausea, usually taken after meals or a couple of hours before medications. Acetylsalicylic acid-based preparations can offer analgesic and antipyretic effects and may reduce inflammation, the expert adds.
After a period of heavy drinking, returning to a normal routine and giving the body time to recover is important. When the main symptoms subside, a walk and fresh air can aid recovery. Going to bed at a regular time supports the body’s restorative processes through sleep. On subsequent days of celebration, opting for light, balanced meals that include plenty of vegetables, fruits, lean meat, and fish, along with plain water, is advised. Fried or fatty foods and last season’s salads should be avoided to minimize digestive discomfort, according to the medical professional.
Overall, attention to hydration, rest, sensible meals, and careful use of medicines can help alleviate hangover symptoms and restore a sense of normalcy more quickly. The guidance reflects practical, everyday strategies for reducing discomfort while the body processes alcohol and repairs tissue after overindulgence. This perspective is supported by medical professionals who emphasize gradual recovery and mindful nutrition during post-episode care.