The 5 Best Drinks to Ease a Hangover

We’ve all been there: waking up after a fun night out, only to be greeted by the dreaded hangover. It’s like your body is a car that’s run out of gas, sputtering and groaning for relief. 

Hangover cures are popular for good reason—hangovers are unpleasant and can take you out for the day. With the rise of products for hangover relief, we know people are looking for ways to combat hangovers and move on with their day. Luckily, just as the right fuel can get your car back on the road, the right drink can help you bounce back from a hangover.

Let’s explore the best beverages to refuel your body, ease your hangover symptoms and help you feel like yourself again.

What Is a Hangover and What Are the Symptoms?

A hangover is a constellation of unpleasant symptoms that occur after consuming alcohol. It can happen for a variety of reasons, including drinking heavily or consuming alcohol in combination with a lack of hydration and food. Hangovers can vary in intensity and are influenced by factors such as the type and amount of alcohol you consumed, individual tolerance, and lifestyle influences like lack of sleep and hydration status.

If you’ve ever experienced a hangover, you know that the symptoms can range from a mild headache or nausea to intense sickness, vomiting, fatigue, anxiety and muscle aches. Alcohol works as a diuretic, so it is inherently dehydrating. Hydration—or, rather, lack thereof—is one of the most significant contributors to the symptoms of a hangover. 

Essentially, alcohol increases urine production and leads to extra water loss, says Michelle Routhenstein, M.S., RD, a preventive cardiology dietitian and owner of Entirely Nourished. Not only does the amount of alcohol you consume influence hangovers, but also the type of alcohol, says Mandy Enright, M.S., RDN, a worksite wellness specialist and author of the 30-Minute Weight Loss Cookbook. “Alcohol with a higher alcohol by volume (ABV) percentage can increase risk of dehydration. Drinking too quickly, drinking on an empty stomach and not drinking water between alcoholic drinks can all negatively affect hydration status,” Enright says.

While waking up hungover might feel like your body is running on empty, the right drink can help you refuel and recover faster. Keep reading for some of the best beverages to alleviate hangover symptoms and get you back on your feet.

5 Best Drinks for a Hangover

1. Water

Water is the No. 1 solution for rehydrating after a night of drinking, says Haley Bishoff, RDN, owner of Rūtsu Nutrition. Water is essential for rehydration and helps to flush out toxins from the body. Drinking enough water is the most straightforward and effective way to combat dehydration caused by alcohol.

2. Electrolyte Drinks

Increased urination from alcohol intake also flushes out certain nutrients from your body. “Drinks containing electrolytes are beneficial for hangovers, as they help replenish nutrients lost due to alcohol’s diuretic effect,” says Routhenstein. 

Electrolyte drinks include sports drinks, coconut water, electrolyte powders or Pedialyte. These are excellent for replenishing the electrolytes sodium, potassium and magnesium that are lost due to alcohol’s diuretic effect. Electrolyte beverages help restore the body’s water balance and may reduce symptoms like muscle cramps and dizziness.

3. Fruit Juices

Fruit juices (100% juice), especially those high in vitamins and antioxidants like orange juice or tomato juice, can help boost blood sugar levels and provide essential nutrients. The extra fluids can also help rehydrate the body.

While you may have heard that a bloody mary cocktail is a hangover cure, the true hangover hero is the tomato juice, Enright says. Tomato juice is rich in sodium and is a good source of potassium, two electrolytes needed for hydration. The juice also packs antioxidants like lycopene, as well as vitamins to help replenish the body, Enright adds.

4. Tea

In addition to increasing your fluid intake, herbal teas such as ginger tea or peppermint tea can soothe the stomach and reduce nausea. Chamomile tea can help with relaxation and improve sleep quality. Earlier research suggests that green tea may be helpful in treating hangovers due to its high antioxidant content, says Enright.

5. Broths and Soups

Clear broths and soups may not look like much, but they contain a hangover-fighting nutrient package. If you’re having trouble with your appetite, broths are gentle on the stomach and help replenish lost fluids. “Broth, particularly bone broth, can be effective at helping hangovers because not only does it provide a source of fluids, but also contains electrolytes and some protein, which can help refuel the body,” Enright shares.

Drinks to Avoid

Partaking in the “hair of the dog” is common hangover lore; however, imbibing again the following morning can delay recovery, worsen dehydration and cause additional symptoms. 

It’s also a good idea to avoid highly caffeinated and sweetened beverages. While coffee or energy drinks may provide a temporary boost, caffeine can exacerbate dehydration and worsen hangover symptoms, Routhenstein says. Sugary drinks—sodas, sweetened juices, energy drinks—may also increase urination, as sugar pulls water from cells into the blood where it’s ultimately excreted by the kidneys, says Enright.

The Bottom Line

Hangovers are never fun, but you can alleviate your symptoms sooner with proper hydration. Water is the best solution for rehydration, while other beverages that contain electrolytes may replenish your fluid and electrolyte status. Avoid drinking more alcohol, extra caffeine or sugary beverages, which can all exacerbate dehydration and prolong hangover symptoms.