Everyone knows the usual tips for smarter drinking: drink water between cocktails and never on an empty stomach. But even after following these rules, some people still wake up battling a relentless hangover. Meanwhile, their friends, without the benefit of some secret “hangover science,” seem perfectly fine, sipping morning mimosas without a care, and not needing to reach for the painkillers.
Of all the medical ailments in the world, one of the most common (and at times most aggravating) is the dreaded hangover. After a good night’s drinking, a hangover is usually associated with the symptoms of nausea, headache and lethargy the next day. Why do we feel this way? Other than considering it as divine punishment for our alcoholic crimes, hangover science gives us a reason for why this happens.
So what exactly is a hangover?
Hangovers, also known as veisalgia in medical terms, happen due to a variety of factors, such as a person’s body size and the quality of the alcohol consumed. However, the reality is that some individuals are simply biologically better equipped to handle alcohol than others.
A hangover is a direct side effect of our bodies trying to break down Acetaldehyde. Acetaldehyde is a toxin that is produced from enzymes when breaking down alcohol. Therefore, alcohol itself isn’t what is harmful. Acetaldehyde is the true culprit that not only damages our livers but also makes us feel more and more like we were poisoned the longer it hangs around.
What makes people more prone to hangovers?
Because it certainly seems that some people have worse hangovers than others, it’s worth looking into what affects a person’s susceptibility. The first suspect we usually look towards in hangover science is genetics.
Remember how I said above that acetaldehyde is what causes our nasty hangovers, and that the ones responsible are the enzymes that break down alcohol? Well, it won’t come as a surprise, then, that the true puppet masters are the genes that directly control these enzymes. This is also the point where factors such as age, weight, race, and gender come into play. For example, many people of Asian descent actually carry a gene mutation that can increase the speed at which acetaldehyde is formed.
The liver is often credited with producing the enzymes responsible for breaking down alcohol, but it’s actually a group effort. Every cell in the body, along with countless beneficial bacteria that make up the microbiome, contributes to enzyme production. These enzymes play a key role in metabolizing alcohol and managing the buildup of acetaldehyde, a byproduct of the process.
We all have different genetic predispositions that determine how fast we produce acetaldehyde and, more importantly, how fast we process it. This is the primary reason why we all react to alcohol and get hangovers differently. So looks like that friend we all know who immediately gets flushed or nauseous even after drinking a bit of alcohol isn’t just a wimp, he really can’t “hold his liquor”.
Hangovers and the gut
Another less commonly known suspect in hangover science however, are the microbes within our gut. Too much alcohol can actually inflame them and cause them to produce toxins (termed LPS) that can trigger our immune system. Our immune response, to what it views as being under attack, is then what makes us feel sick and increases the intensity of our hangovers. That’s not all. The more alcohol we drink, the more we actually change our gut microbe environment. Increased alcohol consumption increases the growth of alcohol loving microbes that can actually release toxins that cause us to crave more alcohol, and potentially go on to contribute to alcohol addiction.
The solution to all this then? Do whatever we can to make our gut microbes stable and healthy. Experiments in mice show that mice without gut microbes, and those fed with high fiber/saturated fat/protein supplements had almost no side effects from alcohol, including liver damage. Why is that? Because the “secret ingredient” in hangovers is toxins. Mice without microbes are not subject to toxins because they obviously have nothing to produce them with after drinking alcohol. Mice with supplements also are protected because supplements help grow the diversity in gut microbes. Instead of alcohol being the only thing we feed to our microbes, (and systematically weeding out the ones that can’t survive on a pure alcohol diet) we should encourage the growth of other microbes by eating good, nutritious food and taking a high-quality probiotic supplement like The Gut Pack. These microbes can then protect our guts from being overtaken by the alcohol-loving-toxin-producing nasty ones. Darwin’s survival of the fittest at its finest.
Is there any way to make hangovers less intense?
Unfortunately, there isn’t a way to produce more enzymes or make existing ones work harder to combat hangovers. However, preventing a hangover is much easier than dealing with it the next day. Prepare for a night of drinking the same way one might prepare for an intense workout, by staying hydrated, getting plenty of sleep, and taking vitamins and antioxidant supplements beforehand.
Along with dehydration, hangovers involve inflammation and free radicals, which are harmful particles that damage cells and DNA. Research has shown that antioxidants found in milk thistle, a plant available as a supplement, may help protect against the damage caused by these free radicals.
Finding the right vitamins or supplements often requires some experimentation. However, there is usually something that can help make the next day a bit easier. For example taking vitamin B supplements before a night out may help reduce the effects of a hangover.
Can I apply hangover science to reduce the side effects of alcohol?
The most effective way to avoid issues with alcohol is to not drink at all. However, for those who choose to drink, there are straightforward strategies that can help minimize discomfort and manage any unpleasant effects.
Stay hydrated
Alcohol can increase urination by blocking the release of vasopressin, a hormone that helps the kidneys regulate urine production. When combined with symptoms like diarrhea, sweating, or vomiting, this effect can lead to dehydration. While nausea may make it hard to consume anything, taking small sips of water can still provide relief and help ease the effects of a hangover.
Load up on carbs
Consuming carbohydrates can help replenish the body after drinking, as alcohol can lower blood sugar levels. This drop in blood sugar might contribute to common hangover symptoms like fatigue and headaches, as the brain struggles without enough of its primary energy source. Simple options like toast and juice can help restore these levels and provide a gentle boost back to normal.
Avoid darker-colored alcohol
There is in fact some logic that can be applied in hangover science, by drinking the “right” kind of alcohol. Clear liquors like vodka and gin are less likely to cause hangovers compared to darker liquors such as whisk(e)y, red wine, and tequila. While ethanol is the main type of alcohol in all alcoholic drinks, darker liquors contain other compounds called congeners, including methanol. Both ethanol and methanol are processed by the same enzymes in the body, but the byproducts of methanol are particularly toxic, which can lead to more severe hangovers.
Have a cuppa!
Drinking coffee or tea might not have any magical hangover-healing properties, but the caffeine can act as a stimulant and help reduce grogginess. It’s worth noting, however, that combining caffeine with alcohol is not recommended. Caffeine can mask the sedative effects of alcohol, making a person feel more alert than they truly are, which could lead to risky situations.
Before any of us go out to drink, it’ll be best to remember two things. One, that some of us are more predisposed than others to hangovers and the negative effects of alcohol. So it’s best we start identifying genetic factors now and taking the necessary precautions (i.e., drinking less if we know we clearly cannot handle it time and time again). Two, eating a healthy, balanced diet every day, but especially before, after, and even during drinking, so that our gut microbes are happy and won’t cause us unnecessary pain later on
FAQs
Is “hair of the dog” really hangover science?
Drinking alcohol to relieve hangover symptoms is often referred to as “hair of the dog” or “hair of the dog that bit you.” This idea stems from the belief that hangovers are a result of alcohol withdrawal, and having another drink can help ease the effects. However, this approach only continues the cycle of drinking and does not allow the body to properly recover from the hangover.
How to prevent hangovers?
Drink alcohol slowly and on a full stomach, while keeping consumption moderate. For women, moderation means no more than one drink per day, and for men, no more than two drinks per day. A single drink is equivalent to 12 ounces of beer with 5% alcohol, 5 ounces of wine with 12% alcohol, or 1.5 ounces of 80-proof liquor. Drinking water between alcoholic beverages can help reduce overall alcohol consumption and minimize dehydration caused by alcohol.
Does milk help hangovers?
Milk is not a hangover cure. It can help with hydration and provide some energy and nutrients, like electrolytes, but it won’t make hangover symptoms go away or help you recover faster. Drinking milk before alcohol might slow down how quickly your body absorbs alcohol, but it won’t stop a hangover from happening.
Can I sleep off a hangover?
In short, you can’t completely sleep off a hangover, but getting enough rest before drinking might help reduce hangover symptoms. While alcohol can make it easier to fall asleep at first, it often disrupts sleep later in the night, preventing the deep sleep the body needs.
Is it better to rest or be active when hungover?
When someone is hungover, it’s best to focus on resting, staying hydrated, and recovering. Light activities like walking might be okay for some people, but doing anything too intense could make the hangover worse or even lead to injuries.
