We all know what it’s like to wake up after a big night out. When you drink alcohol and combine that with a late night, it’s likely you will wake up the next day with a headache, feeling fatigued, lightheaded, and experiencing excessive thirst. We've all been there! 

What is the cause of this next-day torture? 

Alcohol is a toxic substance and excessive consumption depletes vitamins and minerals in the body, making us significantly dehydrated as it acts as a diuretic (increases the production of urine!) It also causes inflammation of the stomach which is why you may feel nauseous. Alcohol also contributes to inflammation of  the liver, pancreas, brain, gastrointestinal tract, and other organs and has been linked to chronic health conditions such as liver disease and pancreatitis. It can also exacerbate depressive symptoms. 

So with the social calendar looming and Christmas season in the air, follow these easy steps to help deal with the hangover or help prevent one in the first place: 

1. Eat a meal before you go out. 

Before drinking alcohol, have a balanced and nutritious meal to line your stomach - this will help prevent alcohol being absorbed straight away.

2. Get a good night’s sleep 

Alcohol can cause sleep disturbances and is associated with poor sleep quality - hangover symptoms may be exacerbated if combined with minimal shut eye! So after your night out, hit the pillow early. 

3. Drink lots of water when you get home and the next day 

Drinking sips of water before going to bed or during your hangover may help relieve dehydration-associated symptoms such as thirst, dizziness, dry mouth, and headache. Try to drink a glass of water in between each alcoholic drink - this can also assist with limiting alcoholic beverages. 

4. Tuck into a healthy nourishing breakfast and avoid the ‘fast food’ 

This could look like a multigrain toast, smashed avo and scrambled eggs, grilled tomatoes and mushrooms. You could even have a big bowl of wholegrain cereal with milk. This balanced meal will give you slow-burning carbohydrates, vitamins and minerals to help you recover quicker and provide some energy.

5. Avoid Alcohol altogether

Instead of drinking alcohol, choose soda water or have a mocktail! This way you will wake up feeling as fresh as a daisy after your event. 

References: 

1. https://www.health.gov.au/health-topics/alcohol/about-alcohol/what-is-alcohol
2. Lieber, Charles (2003). "Relationships between nutrition, alcohol use, and liver disease". Alcohol Research and Health. 27: 220–231.
3. Penning R, van Nuland M, Fliervoet LA, Olivier B, Verster JC (June 2010). "The pathology of alcohol hangover". Current Drug Abuse Reviews. 3 (2): 68–75