How to Stop Dizziness the Day After Drinking?

September 29, 2025 •

4 min read

According to health experts, dehydration is a primary contributor to many hangover symptoms, including the unsettling feeling of vertigo. If you're wondering how to stop dizziness the day after drinking, it's crucial to address the root causes in a structured and effective way to achieve real relief.

Quick Summary

Managing post-drinking dizziness involves targeted rehydration, stabilizing your blood sugar with a nourishing meal, and allowing your body to rest and recover. Practical steps like avoiding sudden movements and drinking water before bed can also significantly reduce or prevent the spinning sensation and overall discomfort.

Key Points

Hydrate with Electrolytes: Replenish lost fluids and minerals with electrolyte-rich drinks like sports beverages or coconut water.
Eat to Stabilize Blood Sugar: Combat low blood sugar by eating a bland, nutritious meal with complex carbs and protein.
Rest and Recover: Avoid sudden movements and rest in a quiet, dark room to allow your inner ear and body to re-regulate.
Preventative Measures: Stay ahead of the problem by pacing your alcohol intake and drinking water between alcoholic beverages.
Seek Medical Advice When Needed: If dizziness is severe, persistent, or accompanied by other serious symptoms, it's time to consult a doctor.

Understanding the Causes of Post-Drinking Dizziness

Dizziness after a night of drinking isn't just a byproduct of a bad night; it's a physiological response from your body reacting to several factors. Addressing these root causes is key to figuring out how to stop dizziness the day after drinking.

Dehydration: The Primary Culprit

Alcohol is a diuretic, meaning it makes you urinate more frequently. This process can lead to significant dehydration, which affects your blood volume and blood pressure. When your body is dehydrated, your brain and other organs don't receive enough fluids to function correctly, leading to feelings of lightheadedness or dizziness.

The Impact on Your Inner Ear

Your inner ear contains the vestibular system, which is responsible for maintaining your balance. The fluid in your inner ear is sensitive to changes in composition. When alcohol enters your bloodstream, it also alters the fluid in your inner ear. This change in fluid density can confuse your brain's interpretation of your body's position, causing the sensation of spinning or vertigo, even when you are lying still.

Fluctuating Blood Sugar Levels

When you drink alcohol, your liver is busy processing the alcohol rather than regulating your blood sugar levels. This can lead to hypoglycemia, or low blood sugar, which is another significant contributor to dizziness, fatigue, and headaches.

Immediate Strategies for Relief

Once you've identified the causes, you can take specific actions to alleviate your symptoms and stop the dizziness.

Rehydrate with Electrolytes

Drinking plain water is important, but to fully rehydrate and restore balance, you need electrolytes. Sports drinks, coconut water, or adding an electrolyte tablet to your water can help replenish the sodium, potassium, and other minerals lost during a night of heavy drinking.

What to Drink for Rehydration

Plain water
Coconut water
Sports drinks with electrolytes
Broth or bouillon cubes
Herbal teas like ginger or peppermint

Eat a Nourishing, Bland Meal

Stabilizing your blood sugar is crucial. Avoid greasy, heavy foods that can upset your stomach further. Instead, opt for complex carbohydrates and lean proteins.

Best Foods for a Hangover

Toast with a little jam
Crackers
Eggs
Oatmeal
Bananas
Soup

Get Back to a Stable Position and Rest

One of the simplest ways to manage dizziness is to avoid sudden movements. Sit or lie down in a dark, quiet room. Keep your head elevated with a pillow if needed. Give your body time to reset and recover.

Lie still: Find a comfortable spot and avoid getting up quickly.
Move slowly: When you do need to move, do so slowly and deliberately.
Elevate your head: Use an extra pillow to help reduce the sensation of spinning.

Long-Term Prevention Strategies

Beyond immediate fixes, preventing a terrible hangover in the first place is the best strategy. Here are some techniques to reduce the chances of feeling dizzy the next day.

The Art of Pacing Yourself

Drinking more slowly gives your body more time to process the alcohol. A good rule of thumb is to have no more than one alcoholic beverage per hour.

Don't Drink on an Empty Stomach

Food slows the absorption of alcohol. Eating a meal rich in carbohydrates and protein before you start drinking can significantly reduce the severity of your hangover symptoms.

Stay Hydrated While You Drink

The golden rule of drinking: for every alcoholic beverage, have a glass of water. This practice helps counteract the diuretic effect of alcohol and keeps you hydrated throughout the evening.

Comparison: Immediate Fixes vs. Long-Term Prevention


Feature	Immediate Relief	Long-Term Prevention
Goal	Reduce current symptoms	Avoid symptoms entirely
Timing	When you wake up dizzy	While you are drinking
Hydration	Electrolyte drinks	Alternating with water
Food	Bland, easy-to-digest	Substantial meal beforehand
Action	Rest, avoid movement	Pace your drinking

When to Seek Medical Advice

While most post-drinking dizziness subsides with rest and rehydration, some symptoms warrant professional medical attention. If you experience any of the following, it's a good idea to consult a doctor:

Dizziness or vertigo that lasts for more than 24 hours
Severe, persistent headache
Vomiting that prevents you from keeping fluids down
Loss of consciousness or severe confusion
Chest pain or shortness of breath

Conclusion: Taking Control of Your Morning After

By understanding the causes and applying these strategies, you can take control of your recovery and effectively learn how to stop dizziness the day after drinking. From immediate steps like rehydrating with electrolytes and eating a balanced meal to preventative measures like pacing yourself and staying hydrated while you drink, you have the tools to make your morning-after experience much more bearable. For more detailed information on alcohol's effects on the body, consider consulting reputable sources such as the National Institutes of Health. Planning ahead and being mindful of your body's needs are the best ways to ensure a healthier and more comfortable morning after a night out.

Frequently Asked Questions

Post-drinking dizziness is caused by a combination of factors, including dehydration, alcohol's effect on the fluid in your inner ear, and fluctuations in your blood sugar levels. All of these disrupt your body's normal balance and function.

The fastest relief often comes from a multi-pronged approach: rehydrate with electrolytes, eat a gentle meal to stabilize blood sugar, and lie down in a quiet, dark room to give your body time to recover. Avoid sudden movements.

Yes, eating can help. A nutritious meal, particularly one with complex carbohydrates and protein, helps stabilize your blood sugar, which is often low after drinking. This can significantly reduce feelings of dizziness and lightheadedness.

While it may be tempting, coffee is generally not recommended. As a diuretic, caffeine can worsen dehydration, which is a primary cause of your dizziness. It's better to stick with water and electrolyte drinks.

Yes. Greasy, fatty foods or meals high in sugar can be difficult to digest and may upset your stomach further, potentially exacerbating your nausea and dizziness. Stick to bland foods initially.

When experiencing hangover vertigo, it is best to lie down in a stable, comfortable position. This helps your vestibular system recalibrate without constant sensory input. Avoid sudden sitting up or standing, which can trigger or worsen the spinning sensation.

To prevent waking up dizzy, drink a large glass of water or an electrolyte beverage before you go to bed. Eating a snack before sleeping can also help stabilize your blood sugar throughout the night.