Drinking water the morning after a night out is one of the first things people do to alleviate the symptoms of a hangover.
The belief that dehydration is the primary cause of a hangover has most reaching for the tap. And so, many will drink excessive amounts of water, which can be its own problem, to curb the agonising symptoms of a hangover. Some will drink water in between alcoholic drinks or be sure to drink plenty of water before they go to bed.
New research, however, claims whether you decide to up your water intake before, during, or after a night out, it may have little effect on that potential hangover.
So, what does the science say?
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The recent research, published in the journal Alcohol, sought to understand the link between dehydration and alcohol consumption and the link between drinking water and the intensity of a hangover. Researchers across multiple studies noted that “the consumption of water did not significantly change their level of hangover severity” and reported that “dehydration is usually modest and short-lasting in social drinkers”.
Dr Ahmeda Ali, GP with webdoctor.ie, digests the results of the survey data. “Hangover severity and thirst were not improved by water intake, indicating that hangovers and dehydration are related, but separate effects of alcohol consumption,” she says.
If water has little impact on the severity of a hangover, why do hangovers occur and what can be done about them when the morning after is unbearable?
A hangover consists of physical and mental symptoms occurring as the body recovers from alcohol consumption
“Alcohol is metabolised into acetaldehyde,” says Dr Ali, “which can be toxic in high amounts. Hangovers onset as blood alcohol levels decline. In fact, some experts suggest that the most severe symptoms manifest when these levels drop to zero. On average, the body metabolises one unit of alcohol per hour, though this rate can vary based on factors such as sex, weight and individual characteristics. Some studies suggest that by-products formed during alcohol breakdown may trigger hangover symptoms by causing inflammation and temporary immune system changes.”
Hangovers affect every person differently. Symptoms can range from fatigue, weakness, light-headedness and vertigo, to excessive thirst, dry mouth, muscle aches, nausea and stomach pain. Many people are also affected by the most common symptom of headache and sensitivity to light and sound, with others reporting anxiety, irritability, sweating and increased blood pressure.
“A hangover consists of physical and mental symptoms occurring as the body recovers from alcohol consumption,” says Dr Ali. “Alcohol affects hormones that regulate biological clocks, contributing to hangover symptoms that resemble jet lag. Additionally, alcohol can trigger migraines, leading some individuals to misinterpret these symptoms as a hangover. These effects usually peak when alcohol has fully left the bloodstream and can last up to a day.”
There are plenty of ways people try to stave off a hangover or “cure” the dire after-effects of drinking, with plenty of myths suggesting a greasy meal, sleeping it off, or even drinking more can do the job. While there are plenty of misconceptions about easing a hangover, there are things people can do to avoid battling severe hangover symptoms.
Dr Ali suggests avoiding binge drinking first of all. “To reduce health risks, follow the HSE’s low-risk alcohol guidelines,” she advises. This means for women, no more than 11 standard drinks per week, and for men, no more than 17 standard drinks per week. Dr Ali also suggests spreading drinking over the week, with two to three alcohol-free days, and limiting to a maximum of six standard drinks on any single occasion. “Drinking less further lowers the risk of alcohol-related health problems.”
Being conscious of your alcohol consumption is also important. Slow your drinking and avoid being caught up in buying ‘rounds’ which can hurry your personal drinking pace, and consider the alcohol-free alternatives available.
When targeting the symptoms of a hangover, it’s best to consider the individual symptoms and not tackle the hangover as a whole.
Dr Ali suggests:
Stay hydrated: “Drink plenty of water and electrolyte-rich beverages, such as sports drinks or coconut water, to combat dehydration.”
Eat a nutritious breakfast: “Consuming carbohydrates can help stabilise blood sugar levels. Eggs are particularly beneficial due to their cysteine content, which aids in breaking down acetaldehyde.”
Get plenty of rest: “Sleep is essential for recovery. Give your body time to heal and regain energy.”
Try ginger or peppermint: “These can help reduce nausea and consider ginger or peppermint tea for relief.”
Take vitamin B and C supplements: “These vitamins may help decrease hangover severity by supporting liver function and detoxification.”
Consider anti-nausea medication: “Over-the-counter medications can help with nausea, but remember to consult a healthcare professional before use.”
Caffeine: “A small amount of coffee or tea may alleviate fatigue, but remember excessive caffeine can lead to dehydration.”
Avoid more alcohol: “Refrain from drinking more alcohol, as this can worsen hangover symptoms.”
Engage in light activity: “If you feel able, light exercise, like walking, can improve your mood and circulation, aiding recovery.”
While hangover cures are tried and tested, Dr Ali highlights that: “The only foolproof way to avoid a hangover is not to drink. If you do, keep in mind that the amount needed to cause a hangover varies per person, but drinking less reduces your risk.”
If consistent hangovers are becoming an issue, it is important to take a look at the drinking habits that encourage the ill after-effects of drinking too much alcohol. And always consult a healthcare professional if hangover symptoms persist or worsen, as individual responses can vary.
How does this knowledge concerning water consumption affect the average drinker?
The researchers recognise that, “for drinkers, dehydration effects such as thirst and dry mouth are part of the subjective experience of the hangover state”, and so are likely to continue drinking water to stave off hangover symptoms, even if it only affects their thirst and dry mouth. “It’s worth noting that the core hangover symptoms such as fatigue, nausea and headache will likely persist.”
The best hangover cure after all may be to simply wait it out.
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