Stay hydrated

Alcohol is a diuretic, which can lead to dehydration and worsen hangover symptoms. Drink one glass of water between alcoholic beverages to maintain electrolyte balance. Water helps rehydrate, reduce hangover signs such as headache and dizziness, and promotes toxin elimination from the body.

Eat before and during drinking

Drinking on an empty stomach leads to faster intoxication and increased side effects. Food slows alcohol absorption, reducing its impact on the body and maintaining stable blood sugar levels. Consume one balanced meal rich in protein, healthy fats, and carbohydrates before drinking alcohol. Snacking on nuts, cheese, or whole-grain crackers while drinking can regulate alcohol absorption.

Drink slowly

Rapid, continuous drinking overwhelms the liver's ability to metabolize alcohol, leading to high blood alcohol concentration and pronounced side effects. Therefore, avoid binge drinking; limit consumption to about one standard drink per hour, equivalent to one can of beer or one small glass of spirits, allowing the liver time to process the alcohol. Listen to your body and adjust your drinking pace accordingly.

Avoid mixing alcohol with energy drinks

Energy drinks and caffeinated beverages can mask alcohol's depressant effects, making drinkers feel more alert and prone to overconsumption. Therefore, avoid mixing alcohol with caffeinated or other stimulant drinks.

Additionally, mixing different types of alcohol can make it difficult to track total alcohol intake, increasing the risk of unpleasant side effects. Some alcoholic beverages contain more impurities and additives that can worsen hangover symptoms such as headache and nausea, without reducing alcohol's primary harm.

Get adequate rest

Sufficient sleep promotes body recovery from alcohol's effects, reducing hangover severity. Ensure you get enough sleep before and after drinking alcohol.

Replenish electrolytes

Alcohol consumption can deplete vitamins and electrolytes, contributing to hangover symptoms. Before and after drinking alcohol, consider consuming electrolyte-rich foods such as: sports drinks or coconut water.

Men should not consume more than two alcohol units per day, and women no more than one alcohol unit per day. Everyone should aim for at least two alcohol-free days per week. One alcohol unit is equivalent to 354 ml of beer, 150 ml of wine, or 45 ml of spirits.

By Le Nguyen (Source: Times of India)