If you’re reading this, you’re probably feeling pretty lousy right now. Maybe you had a great night but with a little too much to drink. So, now, you find yourself searching the internet for the top hangover tips—praying that something will help ease your pain.

Well, you’ve come to the right place. Below, we lay out hangover tips for before, during, and after a big event or celebration. What should you know? How can you prevent and cure your hangover? Can an infrared sauna blanket help?

Let’s start with some basics.

A hangover happens when we inevitably drink more alcohol than our bodies can handle. After all, alcohol is a toxin, which means the liver has to work hard to break it down to prevent it from wreaking havoc on the body and its systems. A hangover frequently involves fatigue, nausea, headaches, muscle aches, sweating, anxiety, stomach pain, and unquenchable thirst.

According to the National Institute on Alcohol Abuse and Alcoholism, hangovers occur due to various factors, including dehydration, disrupted sleep, gastrointestinal irritation, and inflammation¹. So, what can you do about it?

The best hangover tips involve taking action before you even have the first sip. Research indicates that a hangover occurs due to increased inflammation in the body². With this in mind, there are a few things you might want to consider doing before that next night out.

Tip #1: Consume More Vitamin B and Zinc

Research shows that individuals who ate more foods with vitamin B and zinc tended to have less severe hangovers³. While you can supplement, whole foods are always best. Some examples of high vitamin B and zinc foods include leafy greens, liver, brussels sprouts, oysters, red meat, and poultry.

Additionally, there is some evidence suggesting that taking supplements, such as clove extract, pyritinol, red ginseng, and tolfenamic acid, may help reduce hangover symptoms when consumed before alcoholic beverages⁴. All of the above may further help support your liver and kidney function, which is crucial for metabolizing alcohol.

Tip #2: Drink Water

This is something you should do before, during, and after drinking. Dehydration is one of the main factors that fuels that dreaded hangover. Thus, ensuring you drink plenty of water can help prevent it. You’ll also want to aim to drink a glass of water per every alcoholic drink to counteract alcohol’s dehydrating effects.

Tip #3: Eat Something!

Never drink alcohol on an empty stomach. It’s always best to eat something alongside your alcoholic beverage. In fact, eating healthy fats with your chosen cocktail may slow the absorption of alcohol, helping your body deal with this toxin that much easier.

5. Eat a Healthy, Whole Foods Diet

Your skin requires various vitamins and minerals to function optimally and maintain a supple and youthful glow. In fact, your diet is one of the most underrated and all-natural skin treatment methods.

Incorporating a variety of whole foods, including vegetables, fruits, and animal products, ensures you get the necessary nutrients your body needs to maintain and enhance skin health. Some great foods for healthy skin include fatty fish, avocados, walnuts, green tea, and bell peppers.

Additionally, taking collagen supplementation may help improve the integrity and structure of your skin. However, this supplement must be taken on a daily basis to have any noticeable improvements.

When drinking, it’s always a good idea to keep a few things in mind. While water isn’t listed in the tips below, you still want to ensure you’re drinking plenty of it to avoid dehydration and help your body break down and eliminate alcohol efficiently and effectively.

Tip #4: Consider NOT Drinking Close to Bedtime

Drinking alcoholic beverages can have a significant impact on your sleep. Interestingly, research indicates that drinking two to three drinks before bed may promote sleep, but these effects diminish with increased usage and continued daily consumption⁵. In fact, most individuals notice sleep disruptions or a lower quality of sleep with alcohol consumption. Thus, it may be best to avoid alcohol close to bedtime to reduce these impacts.

Tip #5: Drink in Moderation

A drink here or there is unlikely to cause a hangover or other undesirable effects from alcohol. And if you know you need to be on your A-game the next day, it might just be better to order a fancy drink, minus the alcohol. 

Tip #6: Steer Clear of Drinks With High Levels of Congeners

Research suggests that drinks with high levels of congeners, a toxic chemical, may increase hangover symptoms². Alcoholic beverages that include higher levels of this compound include tequila, whiskey, and cognac. Opting for vodka, rum, or gin, in contrast, means you’ll consume lower levels of congeners.

Again, drink plenty of water here to help soothe your hangover! At the same time, there is more you can do, including the tips below.

Tip #7: Get Some Sleep

One of the best things you can do is sleep it off, especially if your sleep was disrupted due to alcohol consumption. This can be particularly helpful for reducing fatigue and any irritability caused by your hangover. It also gives your body some much-needed rest so that it can properly recover.

Tip #8: Eat a Healthy and Nutritious Breakfast

With a hangover, many individuals experience drops in their blood sugar levels. This can further fatigue caused by drinking the night before. Yet, eating a healthy and nutritious breakfast can equip your body with the tools (aka nutrients) it needs to feel better, as well as ensures you maintain sufficient blood sugar levels.

Furthermore, you’ll definitely want to replace some of those electrolytes (which may have been depleted due to dehydration) with adequate salt, bananas, potatoes, or coconut water.

Tip #9: Use an Infrared Sauna Blanket

An infrared sauna blanket can provide a great way to relax and ride out your hangover. Infrared sauna therapy can help enhance blood flow to the organs and promote proper detoxification through sweat⁶. This can help take the burden off of your kidneys and liver, as well as support your health and wellness overall.

Plus, using an infrared sauna blanket is easy! All you need to do is find a comfortable spot and wrap yourself up in the blanket. Aim for a 30-60 minutes session, and ensure you have plenty of water nearby to prevent dehydration. It’s also recommended to eat a meal or snack before your session to replenish electrolytes lost via alcohol consumption.