Hangover Recovery Guide: What Remedies Help and What to Skip

After a night of drinking, many people wake up with a familiar mix of symptoms: a pounding headache, queasy stomach, overwhelming fatigue, sensitivity to light and sound and a thirsty, dry mouth.

“Those symptoms come from a combination of dehydration, sleep disruption, inflammation and the byproducts of alcohol metabolism,” said Anjali Sawhney, D.O., a primary care physician with Inspira Medical Group. “The most effective remedies target those underlying causes rather than chasing a single cure.”

But what remedies actually help alleviate hangover symptoms? Below, we take a closer look at some of the most popular hangover cures to see which ones actually work and which are mostly myths.

Hydration: The foundation of feeling better

Drinking water before bed and sipping fluids the next morning helps correct dehydration, which can contribute to headaches, lightheadedness and dry mouth. Plain water is a good start, but if you feel faint or very weak, an oral rehydration solution or a drink with electrolytes can restore salts and sugars more efficiently than water alone. Hydration won’t erase inflammation or metabolic effects from alcohol, but it is an easy, low-risk first step that often produces noticeable relief.

Electrolytes and gentle food: Small comforts that help

Replacing lost salts and having a light meal can make a major difference if you experience nausea and weakness. A small bowl of broth, toast or a banana supplies glucose and sodium to support your body while it clears alcohol from the system. If your stomach is upset, stick with bland, easy-to-digest foods until you feel more stable.

Rest and sleep: The recovery your body needs

“Even if you slept for hours after drinking, alcohol reduces sleep quality, so rest is an essential part of recovery,” said Dr. Sawhney. “Napping, dimming lights and minimizing stimulation can help your brain rebalance neurotransmitters disrupted by alcohol and improve hangover symptoms.”

Pain relief: Use medication with caution

Over-the-counter ibuprofen or other nonsteroidal anti-inflammatory drugs (NSAIDs) can relieve headaches and muscle aches, but they may irritate the stomach if you have been vomiting. Avoid acetaminophen, which can harm the liver when alcohol is present. Talk to your doctor before taking any pain medicine if you have liver disease or other health concerns.

“Hair of the dog” and caffeine: Short-term fixes with drawbacks

Having another drink may blunt symptoms for a few hours, but it delays full recovery and increases the risk of developing unhealthy drinking patterns. Caffeine can sharpen alertness temporarily but may exacerbate anxiety and dehydration for some people. These measures offer short relief but do not address the root causes of a hangover.

Vitamins and supplements: Modest, inconsistent benefits

Vitamins and supplements, such as B vitamins, vitamin C, prickly pear extract and N-acetylcysteine may offer some benefits, but the evidence is inconsistent. If you opt for supplements, consider them as potentially helpful but not guaranteed.

Planning ahead and mindfulness

The most effective way to avoid a hangover is to drink mindfully, know your limits or choose to abstain altogether. Eating a balanced meal beforehand, alternating alcoholic beverages with water or other nonalcoholic options and pacing yourself can go a long way toward minimizing next-day discomfort. By staying aware of how much you’re drinking, you can significantly reduce the chances of waking up with a severe hangover.

“If you have severe vomiting, fainting, confusion, breathing problems or signs of serious dehydration, seek immediate medical attention,” said Dr. Sawhney. “If hangovers are frequent or are interfering with daily life, your primary care team can assess your health and help you plan safer choices.”

Schedule a primary care appointment at Inspira.