Three-quarters of people who consume alcohol have experienced at least one hangover in their lifetime, or so the estimates say. But here is something that is much more certain. While it is true that there are any number of “cures,” including folk remedies, that are supposed to alleviate hangover symptoms, prevention is your best bet.
Alcohol is rapidly absorbed by your stomach and intestines but its absorption can be slowed by some foods, especially milk and milk products. The volume, strength, and whether it is sipped slowly or gulped, determines how fast alcohol is absorbed. On average alcohol needs two to six hours to be absorbed, after which it is distributed through your body, including to your brain and nervous system.
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In the brain, alcohol depresses the centre which controls inhibitions. Common effects include feelings of well-being, relaxation, sociability, and lowering of self-restraint. When your inhibitions are relaxed, you are more likely to do things that you might be reluctant to do when you are sober, for example public speaking or getting into an airplane. For this reason, alcohol is sometimes called “liquid courage.” As alcohol levels rise, however, other impacts build up, including an inability to concentrate and think clearly, as well as a reduction in motor co-ordination and memory.
In the body, alcohol is broken down into acetaldehyde by a process known as oxidation. Drinking too much or too fast results in the accumulation of acetaldehyde, which in turn produces some of the symptoms of a hangover. Alcohol is also a diuretic, which means you go to the bathroom more often, resulting in dehydration. The two effects together produce the hangover, i.e. headache, dry mouth, nausea, vomiting, muscle aches, fatigue and shakiness.
The average rate at which alcohol is metabolized is about one ounce or 30 millilitres in three hours, and about 98 per cent of the alcohol you consume is metabolized. The remaining two per cent of alcohol escapes metabolism and is excreted through the kidneys and lungs. It is the excretion through the lungs that is the basis of the breathalyzer test. The amount of alcohol in your body can easily be calculated by the amount that the breathalyzer detects.
If you do experience a hangover, there are a variety of both drug and non-drug options available. Because alcohol causes dehydration, drinking a lot of water is essential. You want to drink several glasses before you go to bed and several more when you get up. Fruit juices contain fructose which may help your body metabolize the alcohol. Sports drinks contain electrolytes or minerals which can replace lost electrolytes and fluids. Bland foods, such as toast, crackers, and cereal, are better tolerated and provide nutrition.
Vitamins, especially B vitamins, and trace minerals such as selenium, zinc, magnesium, and iron are often found in hangover remedies. The thinking is that people who are alcoholics are often deficient in these nutrients. However it is not clear if these supplements are able to relieve hangover symptoms.
For headaches and muscle aches, non-prescription analgesics are often used, but they should be taken with caution. Acetaminophen can increase your risk for liver toxicity, and analgesics like ibuprofen and naproxen can worsen stomach irritation. Ideally, save these for six to eight hours after drinking, as long as you have no other conditions in which these analgesics should not be used.
Historically, drinking more alcohol (the so-called “hair of the dog”) or having a cup of coffee have been recommended as headache remedies. These are not good ideas. Consuming more alcohol only delays the inevitable, and with more alcohol, your hangover symptoms are going to be more severe. As well, the caffeine in coffee can cause more dehydration and insomnia.
Of course, if you want to reduce your risk of getting a hangover, there’s a simple solution. Don’t drink. If you are going to consume alcohol, drink in moderation. That means no more than one beverage per hour.
Avoid carbonated beverages and smoking because both can increase alcohol absorption. Also drink water in between alcoholic beverages. And if you do overindulge, load up on fluids, go to bed, and certainly do not drive.
Marie Berry is a lawyer/pharmacist interested in health care and education.
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