Fix your hangover
No time off? Here’s how to bounce back, hour by hour
Need to lie down in a dark room? While that may help, not many of us can afford to stop for the day to nurse a hangover. The good news? A few well-timed choices can make a world of difference.
7am Reach for electrolytes
A hangover is your body recovering from dehydration and electrolyte imbalance. ‘While water helps, adding an electrolyte sachet or tablet can be more effective at easing headaches, fatigue and dizziness,’ says Dr Priya Gopaldas (orshydration.com). A pinch of salt in a glass of water also works.
8am Prioritise eating protein
Smoked salmon and eggs are the perfect breakfast combo. ‘Salmon is packed with vitamin D and B12,’ says nutritional therapist Alexa Mullane (wileysfinest.co.uk), ‘which can help boost energy. Eggs are rich in protein and cysteine, which helps your body break down toxins left over from alcohol. Vegan? Tofu or avocado can help steady blood sugar.’
9am Take a cold shower
Cold water causes blood vessels to constrict and then open when you warm up again. This increases blood flow, which speeds up the elimination of toxins. A quick burst of cold water also prompts the release of endorphins and adrenaline, says nutritional scientist Toral Shah (theurbankitchen.co.uk).
9.30am Massage
Rub the pressure points two finger-widths from the inner wrist, between the two main tendons. ‘Firm circular, clockwise pressure for 60-90 seconds on each wrist is gold-standard for nausea,’ says acupuncturist Johnny Childs (johnnychilds.co.uk).
10am Stretch your legs
Try and get outdoors for at least 15 minutes. ‘Engaging in light physical activity can improve blood flow, help remove alcohol by-products, release endorphins and boost mood, while the fresh air can alleviate a headache,’ says Toral.
11am Have a ‘bitter taste’ tea break
Tempted by another coffee? ‘Herbal teas with bitter flavours – like ginger or dandelion – stimulate digestion and bile flow, which can help that “foggy” feeling lift sooner,’ says pharmacist Anish Patel (nutratea.co.uk).
12pm Laugh
Stick on a favourite comedy show or phone up a friend who always makes you giggle. ‘Laughter boosts endorphins and circulation, which can ease stress, dull headache pain and lift that foggy hangover mood,’ says Dr Deborah Lee (doctorfox.co.uk).
1pm Eat bone broth soup
It will help replenish electrolytes and nutrients depleted by alcohol – specifically vitamin C, magnesium, potassium and zinc, says Alexa. ‘The broth contains collagen and amino acids like glycine, which repair and soothe the gut lining, irritated by alcohol.’
2pm Pop out for a power nap
Naps can restore depleted energy levels. If you can’t nod off, just sit somewhere quiet for a few minutes. ‘Five minutes of shutting your eyes and doing nothing can be enough to give your mind and body a reboot,’ says Dr Rachel Taylor (drracheltaylor.substack.com).
2.30pm Hit your headache ‘kill switch’
‘The “headache point” on the hand is one of the strongest pain-relief spots in acupuncture,’ says Johnny. ‘Massage with a deep, clockwise circular pressure for 60 seconds.’
Open hand, palm down. Bring thumb and index finger together.
A muscle bulges up between them – press on the highest point.
Use thumb or knuckle to make slow, clockwise circles.
Massage for 60 seconds per hand, while breathing deeply.
3pm Snack on a banana
Alcohol depletes magnesium, causing headaches and fatigue. Bananas can give you a steady energy boost and help restore balance, says Anish. They also replenish lost electrolytes, while the natural sugars and fibre help stabilise blood sugar levels, which can crash after heavy drinking.
4pm Listen to music
Hangxiety? Put on your favourite song and do some stretches. ‘Soft, gentle stretching can help calm your nervous system, while familiar music can provide a small endorphin boost – lifting mood without draining already low energy levels,’ says Dr Lee.
7.30pm Reset your liver
Socks off! ‘On the top of your foot, between the big toe and second toe tendons, is your key point for alcohol overload,’ says Johnny. ‘Massaging it with a firm, clockwise motion for 60-90 seconds on each foot helps your liver clear stagnation, reduces headaches and irritability and supports overnight detoxification.’
8pm Wind down
Try and get an early night. ‘A warm bath or shower, a herbal drink and listening to an audiobook or meditation can help prepare your body for restorative rest. A low-stimulation evening supports liver recovery overnight, which is when most alcohol processing happens,’ says Anish.