But the science behind what causes a hangover does give us some clues as to which foods and drinks may genuinely help ease our self-induced suffering.

Avoiding a hangover in the first place

The best way to dodge a hangover? No alcohol! But if you do feel like a drink or two, let’s look at how you can steer clear of the next-day horrors and enjoy alcohol more moderately:

have a glass of water in between drinks
eat before and after drinking
look for low-alcohol alternatives
avoid rounds of drinks – they’ll often encourage you to drink more than if you order just for yourself
decide a drinks budget, or a time to stop drinking, and stick to it

1. Getting rid of a hangover when... your stomach’s churning

There are two reasons for this: first, alcohol irritates the stomach. Second is that your liver is probably overwhelmed.³

Eating might not sound like the best idea right now, but avoiding food completely could make you feel worse. Try sipping a light smoothie with a small amount of protein.

Ginger’s anti-nausea effects make it useful when you’re feeling queasy.¹ But don’t reach for the ginger beer – most brands only have a tiny amount of natural ginger in them, so they’ll offer few benefits. Instead, choose a cup of ginger tea or snack on crystallized ginger to help ease nausea.¹

The main point is to stay hydrated by drinking plenty of water. "If you're tired, it can actually happen because you've not had enough water," explains H&B nutritionist Leila Weller-Kis.

Herbal teas are on the menu too, as they may help calm your stomach and will replace lost fluids if you’re sick. The NHS suggests peppermint tea to potentially help if you feel sick.¹

2. Getting rid of a hangover when... you’re feeling hangry

The sugars in alcohol can cause the body to produce too much insulin. Binge drinking can cause blood sugar levels to drop, leaving you nursing a pounding head and a very rumbly stomach.⁴

Many credit the bacon sandwich as the perfect hangover meal: the mix of protein, salt and fat is just what your hungover mind is crying out for. Not to spoil the fun, but greasy meat probably isn’t the answer.

Instead, try eggs – they're full of protein and the amino acid cysteine, an amino acid suggested (but not proven) by some small studies to limit hangover symptoms in some people.^5,6,7

Can’t face cooking? Keep almonds on hand, as they’re another good source of cysteine.⁵ A plate of eggs or a handful of almonds is unlikely to hurt you, but be aware that cysteine does not have enough scientific backing to be recommended as a sure-fire hangover remedy.

3. Getting rid of a hangover when... your mouth is a desert

Despite a night full of drinks, you’ll likely wake up feeling parched. Alcohol is a diuretic which means it removes fluids from the body (responsible for your ten trips to the toilet).⁸

Water, juice and non-caffeinated drinks can help replace lost fluids and clear your head. For extra nutrients, go for orange juice. As well as giving blood sugar levels a much-needed boost, oranges are a key source of immune-supporting vitamin C.⁹

Coconut water contains vitamins and electrolytes (essential salts and minerals in our blood). Think of it as nature’s sports drink when you’ve danced, sweated and peed everything out...²

The final say

We can’t help you get crumbs out of the bed or turn your neighbour’s noise down... but we hope you’re feeling a bit better at least.

From chamomile and coconut water to eggs and electrolytes, there’s more to hangover recovery than scoffing a breakfast sandwich.

For those that drink, going overboard can happen – whether it’s getting merry over the holidays or celebrating going back to uni. But the consequences for your body can last longer than the next day.

If you’re struggling to stop or control your drinking, speak to your doctor or an organisation who offers alcohol support.

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Sources

NHS. Feeling sick (nausea) [Internet]. NHS [reviewed 2023 Nov 17; cited 2024 Sep 6]. Available from: https://www.nhs.uk/conditions/feeling-sick-nausea/
Mu Z et al. Exploring the potential application of coconut water in healthcare and biotechnology: a review. Beverage Plant Research [Internet]. 2024 May 22 [cited 2024 Sep 6]; 4(e018). Available from: https://www.maxapress.com/article/doi/10.48130/bpr-0024-0009
National Institute on Alcohol Abuse and Alcoholism (NIH). Alcohol’s Effects on Health [Internet]. NIH [reviewed 2021 Mar; cited 2024 Sep 6]. Available from: https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/hangovers Diabetes UK. Alcohol and diabetes [Internet].
Diabetes UK [cited 2024 Sep 6]. Available from: https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/what-to-drink-with-diabetes/alcohol-and-diabetes
Vasdev S, Singal P, Gill V. Table 1: The antihypertensive effect of cysteine. International Journal of Angiology [Internet]. 2009 Mar [cited 2024 Sep 6]; 18(1): 7-21. Available from: https://www.researchgate.net/figure/Dietary-sources-of-cysteine_tbl1_223959305
Eriksson CJP et al. L-Cysteine Containing Vitamin Supplement Which Prevents or Alleviates Alcohol-related Hangover Symptoms: Nausea, Headache, Stress and Anxiety. Alcohol and Alcoholism [Internet]. 2020 Nov [cited 2024 Sep 6]; 55(6): 660-66. Available from: https://academic.oup.com/alcalc/article/55/6/660/5893464?login=false
Coppersmith V, Hudgins S, Stoltzfus J, Stankewicz H. The use of N-acetylcysteine in the prevention of hangover: a randomized trial. Scientific Reports [Internet]. 2021 Jun 28 [cited 2024 Sep 6]; 11. Available from: https://www.nature.com/articles/s41598-021-92676-0
Drinkaware. Why does alcohol make you pee more? [Internet]. Drinkaware [reviewed 2021 Mar 8; cited 2024 Sep 6]. Available from: https://www.drinkaware.co.uk/facts/health-effects-of-alcohol/effects-on-the-body/why-does-alcohol-make-you-pee-more
US Department of Agriculture (USDA). Oranges, raw, all commercial varieties [Internet]. USDA [cited 2024 Sep 6]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients