Why Do Humans Get Hangovers?

Ah, the hangover. That universal experience that transforms you from the life of the party to a sad, deflated pool float the next morning. Characterized by dehydration, a throbbing headache, nausea, and general achiness, hangovers are a party foul that leaves us yearning for the comfort of our couch and a giant glass of water (which, ironically, is exactly what we need).

But what exactly is the science behind this unpleasant experience?

The Culprit: Alcohol and Its Dehydrating Effects

Alcohol Leading To Headaches, Is This True?

The primary culprit behind your hangover woes is none other than your night's companion: alcohol. Alcohol acts as a diuretic, which means it increases urination. This disrupts your body's delicate fluid balance, leading to dehydration.

Dehydration is why you wake up with a parched mouth and a throbbing headache. Studies have shown that even mild dehydration (as little as 2% loss of body fluids) can trigger headaches. ([National Institutes of Health. (2016, August 11). Dehydration and headache. (Read Here))

Dehydration: Not the Whole Story.

Alcohol Toxins On The Brain

While dehydration plays a significant role, it's not the only factor contributing to the overall awfulness of a hangover. Alcohol is also a toxin, and when you consume it, your liver goes into overdrive to break it down. This process produces byproducts called acetaldehyde and other chemicals that contribute to inflammation throughout your body. This inflammation worsens your headache and is a major player in that overall "icky" feeling you experience during a hangover. ([Swift, R., & Davidson, D. (2010). The role of acetaldehyde in the development of alcoholic liver disease. Alcohol and Alcoholism, 45(2), 119-129.][1])

Hangover Symptoms: A Breakdown of Your Discomfort.

The various unpleasant symptoms of a hangover are all interconnected and stem from the dehydrating and toxic effects of alcohol:

• Headache: Dehydration and inflammation caused by acetaldehyde are the primary culprits behind that throbbing pain in your head.
• Nausea: Alcohol irritates the stomach lining, contributing to nausea and vomiting.
• Body Aches: Inflammation throughout the body can lead to general achiness and muscle soreness.
• Fatigue: Alcohol disrupts your sleep cycle, leading to fragmented sleep and fatigue.

Beyond Physical Discomfort:

Hangovers can also affect your mood and cognitive function. Alcohol can impair your decision-making skills, reaction time, and memory, which can linger into the next day. ([NIAAA - How Alcohol Affects the Brain and Behavior. (2020, September 24). National Institutes of Health (.gov) (Go to the site))

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Hangover Cure vs. Hangover Prevention:

Strategies to Minimize the Hangover

Unfortunately, there's no magical hangover cure that will instantly erase your discomfort. However, there are strategies you can employ to minimize the severity or even prevent a hangover altogether:

Hydration is Key: This might sound obvious after understanding the role of dehydration, but it's crucial. Before, during, and after drinking, alternate alcoholic beverages with water or non-alcoholic drinks. This helps keep your body hydrated and reduces the dehydration that contributes to hangovers.

Eat Smart: Food helps slow down the absorption of alcohol into your bloodstream, giving your liver more time to process it. Choose healthy snacks or a light meal before or while you're drinking. Fatty foods are particularly helpful as they slow down stomach emptying and alcohol absorption. (Anna Ramsbottom, Mark Petticrew, Alexandra Huber, May C I van Schalkwyk, Drinking on an empty stomach: a scoping review of the evidence on how consuming food with alcohol affects short-term outcomes, Journal of Public Health, 10.1093/PubMed/fdac117, 45, 3, (612-620), (2022).[2])

Prioritize Sleep: Alcohol disrupts your sleep patterns, leading to fragmented sleep and fatigue. Aim to get plenty of rest before a night out. If possible, catch up on sleep after drinking to help your body recover faster.

Know Your Limits: The more alcohol you consume, the worse your hangover will likely be. Pacing yourself and paying attention to your body's signals (feeling tipsy, lightheaded, etc.) can help you avoid overdoing it.

Electrolytes Can Help: Dehydration also depletes electrolytes, which are important for various bodily functions. Consider having an electrolyte-rich beverage (sports drinks or coconut water) alongside water to help replenish lost electrolytes.

Advanced Hangover Hacks and Inspiration for a Healthier Approach

Hangover Tips & Tricks

While the strategies above are a solid foundation for hangover minimization, here are some additional tips and tricks to consider:

• Ginger Power: Ginger is a natural anti-inflammatory and can help soothe nausea and stomach upset associated with hangovers. Consider ginger tea, ginger chews, or even adding some grated ginger to your water. ([Xiaofeng Zhang, Jinlan Deng, Yujun Tang, Xiaoxian Guan, Xiaoli Chen, Jianming Fan, Zingiberaceae plants/curcumin consumption and multiple health outcomes: An umbrella review of systematic reviews and meta‐analyses of randomized controlled trials in humans, Phytotherapy Research, 10.1002/ptr.7500, 36, 8, (3080-3101), (2022)][3])

• The Power of Probiotics: Alcohol can disrupt the gut microbiome, which can contribute to digestive issues. Consider taking a probiotic supplement after drinking to help restore gut balance.

Vitamin Boost: Some research suggests that B vitamins, particularly vitamin B6, may help with hangover symptoms. Talk to your doctor about whether B complex supplements might be beneficial for you. (Joris C. Verster. (2019). Dietary Nutrient Intake, Alcohol Metabolism, and Hangover Severity. Journal of Clinical Medicine)[4].

Inspiration for Healthier Habits:

Make Healthier Choices

Let's face it, hangovers are a reminder that our bodies don't love being overloaded with alcohol. While the occasional indulgence is okay, here are some ways to create a healthier relationship with alcohol:

• Focus on Quality Over Quantity: Opt for higher-quality drinks and savor them slowly.
• Alternate Alcoholic and Non-Alcoholic Drinks: This helps with hydration and allows you to pace yourself.
• Explore Mocktails: There are fantastic non-alcoholic drink options that are just as flavorful and fun as cocktails.
• Alcohol-Free Days: Give your body a break by incorporating alcohol-free days into your week.

Remember:

Hangovers are a sign that your body is working hard to recover from the effects of alcohol. By understanding the science behind hangovers and employing preventative strategies, you can minimize discomfort and make informed choices about your alcohol consumption.

Taking Care of Yourself is Key:

Ultimately, the best way to avoid hangovers is to prioritize your well-being. Listen to your body, prioritize sleep and healthy eating habits, and choose to celebrate in a way that leaves you feeling refreshed and energized rather than depleted.

Embrace a Balanced Lifestyle:

Life is about enjoying moments with friends and family, but it's also about taking care of yourself. By incorporating these tips and fostering a mindful approach to alcohol consumption, you can create a healthier, happier lifestyle – hangovers optional!

Additional Resources:

• National Institute on Alcohol Abuse and Alcoholism (NIAAA): https://www.niaaa.nih.gov/
• MayoClinic: https://www.mayoclinic.org/diseases-conditions/hangovers/symptoms-causes/syc-20373012
• Centers for Disease Control and Prevention (CDC): https://www.cdc.gov/alcohol/index.htm

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