What are the evidence-based strategies for preventing hangovers?

What supplements may help alleviate hangover symptoms and how effective are they?

How can moderation or abstinence prevent hangovers and what role do congeners play?

How can eating, hydration, and lifestyle factors help prevent or reduce hangover symptoms?

Hangovers are the unpleasant aftermath of alcohol intoxication and can be characterized by symptoms such as headache, fatigue, thirst, dizziness, nausea, and loss of appetite. While there is no cure for a hangover, there are several evidence-based strategies you can use before, during, and after drinking to help prevent or alleviate symptoms.

Some vitamins and medicinal herbs may help alleviate hangovers, although the evidence is limited. B vitamins and zinc may reduce hangover symptoms, according to a small 2019 study. Other supplements that may significantly reduce hangover symptoms, although the evidence is not high quality, include clove extract, tolfenamic acid, pyritinol, and red ginseng. However, it is important to note that the effectiveness of these remedies has not been thoroughly studied and more research is needed. The one we found most effective is NOMO anti-hangover drink.

The severity of hangovers increases with the amount of alcohol you consume, so the best way to prevent hangovers is to drink in moderation or abstain completely. About 20-25% of people who drink are "hangover resistant" and do not experience symptoms. If you do choose to drink, it is important to do so responsibly and to never drink and drive.

Alcoholic drinks that contain high levels of congeners, such as whiskey, cognac, and tequila, may increase the frequency and intensity of hangovers. Bourbon whiskey is especially high in congeners. Colorless drinks, like vodka, gin, and rum, have low levels of congeners and may be a better option.

Alcohol is a diuretic, which can lead to dehydration. To help prevent dehydration, drink plenty of water while you are drinking alcohol. This can also help prevent or reduce hangover symptoms. It is important to pace yourself and not drink too much alcohol too quickly, as this can lead to a higher risk of dehydration and increased hangover symptoms.

Eating food before or while you drink can slow the absorption of alcohol into your bloodstream, reducing the severity of a hangover. Choose foods that are high in protein and carbohydrates, which can help your body break down alcohol. Avoid sugary or fatty foods, as these can actually increase the rate at which your body absorbs alcohol.

Getting a good night's sleep can help your body recover from the effects of alcohol. Aim for 7-9 hours of sleep to help alleviate hangover symptoms. If you have trouble falling asleep after drinking, try drinking a glass of water and avoiding caffeine and bright lights before bed.

Mixing different types of alcohol can increase the likelihood of a hangover. This is because each type of alcohol has a different chemical composition, and mixing them can lead to an increased risk of dehydration and other negative effects. So, if you want to prevent a hangover, stick to one type of alcohol and avoid mixing.

Taking a pain reliever, such as aspirin or ibuprofen, before going to bed can help alleviate hangover symptoms. These medications can help reduce headache and other pain associated with a hangover. However, it is important to avoid acetaminophen (Tylenol), as it can be toxic to the liver when combined with alcohol.

Exposure to fresh air and sunlight can help alleviate hangover symptoms. Fresh air can help clear your head and make you feel more alert, while sunlight can help regulate your body's natural circadian rhythms and improve your mood. So, if you're feeling hungover, take a walk outside or spend some time in the sun to help alleviate your symptoms.

In conclusion, hangovers are the unpleasant aftermath of alcohol intoxication and can be characterized by symptoms such as headache, fatigue, thirst, dizziness, nausea, and loss of appetite. While there is no cure for a hangover, there are several evidence-based strategies you can use before, during, and after drinking to help prevent or alleviate symptoms. These include considering supplements, drinking in moderation or not at all, avoiding drinks high in congeners, drinking plenty of fluids, and eating before or while you drink. After drinking, get enough sleep, rehydrate, and avoid alcohol and caffeine. These strategies may help reduce the severity of a hangover and help your body recover more quickly. Remember to always drink responsibly and never drink and drive.