BY THE OPTIMIST DAILY EDITORIAL TEAM
Those of us who drink alcohol have likely found ourselves in a situation at some point where we wake up from a fun night that involved a few too many beverages and are stuck with the dreaded hangover—headaches, nausea, and a general sense of regret. While some people opt for fried food or more alcohol, neither option is ideal. Fortunately, there are healthier, more effective methods for speeding up your recovery. Registered dietitian Bianca Tamburello, RDN, of FRESH Communications, offers her professional advice on the best hangover foods and drinks to help you feel better quickly.
Why do hangovers happen?
Before getting into what you should eat and drink, it’s crucial to understand why hangovers are so severe. “Drinking alcohol can cause dehydration quickly because it acts as a diuretic, triggering the body to flush out fluids and important electrolytes,” Tamburello reveals. This dehydration, along with electrolyte imbalances and low blood sugar, causes the usual hangover symptoms such as headaches, dizziness, and nausea.
So, what can you do to battle these symptoms? Tamburello suggests focusing on foods and beverages that rehydrate and replenish your electrolytes. These are her top tips.
1. Stay hydrated with water and electrolyte drinks
It may seem obvious, but drinking water is vital for recovering from a hangover. Alcohol causes dehydration in the body, and the quickest method to recover is to replenish lost fluids. However, water alone may not be enough to restore balance.
“Electrolyte-rich drinks like sports drinks and Pedialyte are common hangover remedies that actually work,” Tamburello explains. These drinks contain electrolytes such as potassium and salt, which aid with fluid retention, blood pressure regulation, and boosting low blood sugar levels, which are common during a hangover. Whether you drink them the night before or the morning after, they are an effective way to feel better.
2. Snack on hydrating fruits for a natural boost
Drinks are not the only way to rehydrate. Eating hydrating fruits can also help restore balance.
“Fruits like oranges and watermelon provide hydration, electrolytes, and natural sugars to help recover from hangover symptoms,” she says. Oranges are an especially good choice because they contain vitamin C, which strengthens the immune system and helps you feel better faster. So, grab a fruit salad or fresh juice to start your day on the right foot.
3. Bone broth and soup: comfort food that works
Warm and nourishing dishes, such as soups and broths, are always soothing when you’re feeling sick. But they also play an important role in hangover recovery. “Bone broth provides important fluids and is packed with vitamins, minerals, and electrolytes—including potassium, calcium, sodium, and magnesium,” Tamburello explains.
Even if you don’t have bone broth on hand, regular soups will help. Look for soups with rice or noodles, which are easier to digest and can help you control your blood sugar levels. In addition, the warmth of the soup might help calm an irritable stomach, reducing nausea and pain.
4. Get your nutrients with salmon
Salmon may not be your first craving when you have a hangover, but it is one of the most nutrient-dense foods to include in your recovery regimen. Alcohol not only dehydrates but also depletes essential vitamins, particularly B vitamins.
“Salmon is a balanced and tasty food following a hangover because it offers up vitamin B6 and B12, which regulates regular body functions,” Tamburello says. Salmon is also a great source of omega-3 fatty acids, which help to prevent inflammation in the body, particularly inflammation caused by alcohol consumption. To maximize the benefits, Tamburello recommends Chilean salmon, which has higher omega-3 content.
5. Keep it simple with bananas, rice, and toast
When you’re feeling nauseated, bland, easy-to-digest foods may be the best option. Tamburello recommends the basic BRAT diet (bananas, rice, applesauce, and toast), which is easy on the stomach while providing necessary nutrients.
“Bland foods like bananas, rice, and toast taste mild and are easy for the body to digest,” she adds. Bananas, in particular, are a go-to for hangover recovery because they contain potassium, an electrolyte that is frequently depleted after alcohol consumption. These simple foods will soothe your tummy and keep you on the recovery fast track.
What to avoid: The grease trap
While it’s tempting to eat fatty fast food to “soak up the alcohol,” Tamburello advises against it. “Feeling slightly less hungover after eating greasy food and a hydrating beverage is probably due to improved blood sugar and fluid levels,” she says. In actuality, eating high-fat, processed foods can irritate your stomach and worsen your hangover in the long run. Instead, choose nutrient-dense, easy-to-digest options like the ones listed above.
Recovery done right
In the end, the greatest hangover treatments are those that hydrate, replace electrolytes, and supply critical nutrients. Water, electrolyte drinks, hydrating fruits, bone broth, salmon, and simple foods like bananas and toast will help you feel better sooner without exacerbating your discomfort.
So, the next time you wake up regretting those extra cocktails, skip the greasy breakfast and reach for something that will actually help you recuperate. Your body—and your mind—will thank you.
