How do you stop a hangover before it happens?

October 2, 2025 •

4 min read

According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), there is no magic cure for a hangover, only prevention. This authoritative guide reveals the science-backed methods on how you stop a hangover before it happens, focusing on proactive steps to take control of your morning-after well-being.

Quick Summary

You can significantly mitigate hangover symptoms by prioritizing hydration, eating a balanced meal rich in healthy fats and protein, and choosing drinks low in congeners. Moderation and pacing your alcohol intake are the most effective strategies to prevent the dehydration and toxic byproducts that lead to feeling unwell the next day.

Key Points

Eat First: Consuming a meal high in protein, healthy fats, and complex carbs before drinking slows alcohol absorption and prevents rapid intoxication.
Stay Hydrated: Alternate each alcoholic drink with a glass of water to combat dehydration, a primary cause of hangover symptoms.
Choose Wisely: Opt for clear, low-congener spirits like vodka or gin over dark liquors such as whiskey or bourbon to potentially reduce hangover severity.
Pace Yourself: Limit your intake to about one standard drink per hour to give your liver time to metabolize the alcohol effectively.
Hydrate Before Bed: Drink a large glass of water before going to sleep and keep one nearby to rehydrate and combat morning headaches.
Get Rest: Prioritize a full night's sleep to allow your body to recover properly from the effects of alcohol.

Understanding the Science of Hangovers

Alcohol is a diuretic, meaning it increases urination and can lead to dehydration. This fluid loss is a major contributor to symptoms like headache, fatigue, and thirst. The severity of a hangover is also influenced by other factors, including the toxic byproducts of alcohol metabolism, such as acetaldehyde, and compounds called congeners, which are found in higher concentrations in darker liquors. Inflammation and disrupted sleep are additional culprits that contribute to the overall feeling of malaise. By understanding these mechanisms, you can take strategic steps to prevent a hangover rather than just treating the symptoms afterward.

Strategic Preparation: Before You Drink

Preventing a hangover starts well before your first drink. Preparing your body by focusing on nutrition and hydration can significantly reduce the impact of alcohol.

Eat a Substantial, Balanced Meal

One of the most important preventative measures is to never drink on an empty stomach. Food in your stomach slows the absorption of alcohol into your bloodstream, which keeps your blood alcohol concentration lower for longer. A meal that includes protein, healthy fats, and complex carbohydrates is ideal for this purpose, as these macronutrients are digested more slowly.

Eggs: Rich in the amino acid cysteine, which helps the body produce glutathione, an antioxidant that assists in breaking down alcohol's toxic byproducts.
Oats: A great source of fiber and B vitamins, oats can help absorb some of the alcohol and provide sustained energy.
Avocado: Loaded with heart-healthy monounsaturated fats that slow digestion, as well as potassium to balance electrolytes.
Salmon: An excellent source of omega-3 fatty acids, which may help reduce alcohol-induced inflammation.

Hydrate Proactively

Since alcohol dehydrates the body, starting the night with a well-hydrated system is crucial. Drink plenty of water throughout the day, and continue to alternate alcoholic beverages with water during your night out. Electrolyte-rich drinks like coconut water can also help prepare your body for the fluid loss that will occur.

Mindful Drinking: While You Drink

How you consume alcohol is just as important as what you do beforehand. Mindful choices can drastically reduce your risk of a severe hangover.

Choose Your Drinks Wisely

Some types of alcohol are more likely to cause hangovers than others. This is primarily due to congeners, the byproducts of fermentation that are more concentrated in darker liquors.

High vs. Low Congener Drinks


Drink Type	Congener Level	Hangover Risk	Example Beverages
Light-colored	Low	Lower	Vodka, Gin, White Rum, White Wine
Dark-colored	High	Higher	Whiskey, Bourbon, Red Wine, Brandy
Sugary Mixers	Variable	Potentially Higher	Tropical cocktails, anything mixed with sugary sodas

Pace Yourself and Measure Your Intake

Pacing your drinks allows your body more time to process the alcohol. The liver can only metabolize about one standard drink per hour. Drinking slowly and sticking to this pace can prevent your blood alcohol levels from rising too quickly. Measuring your drinks, especially with spirits, can also help you keep track of your total consumption. Be mindful that carbonated mixers can accelerate alcohol absorption, so it's best to avoid them or sip them slowly.

Before You Sleep: The Last Line of Defense

The period right before you go to bed is a critical window to take final preventative steps.

Rehydrate One Last Time

Before you hit the hay, down a large glass of water. It is one of the most effective ways to combat dehydration symptoms like morning-after headaches. Keeping a glass of water on your bedside table is also a great idea for sipping throughout the night if you wake up.

What to Avoid

Avoid taking acetaminophen-based pain relievers (like Tylenol) after drinking, as the combination can be toxic to your liver. It's better to stick with water and rehydration strategies. Also, resist the urge for a "hair of the dog"—another drink the next morning. While it might temporarily numb symptoms, it merely delays and prolongs the inevitable hangover.

Prioritize Sleep

Even though alcohol can make you feel drowsy, it significantly disrupts sleep quality and duration. Aim for a solid night's sleep to help your body recover and repair itself. The more rest you get, the better your body can clear the alcohol's toxic byproducts.

Conclusion

While the only foolproof method to completely prevent a hangover is to not drink at all, taking proactive measures can dramatically reduce its severity. By strategically eating a balanced meal beforehand, staying hydrated throughout the night, making smart drink choices, and prioritizing rest, you can take control of your morning-after experience. The key is prevention over cure, allowing you to enjoy your social activities without paying a heavy price the next day. For more detailed information on healthy alcohol consumption and its effects, you can visit the National Institute on Alcohol Abuse and Alcoholism website National Institute on Alcohol Abuse and Alcoholism (NIAAA).

Frequently Asked Questions

Eating a substantial meal with protein, healthy fats, and complex carbohydrates before drinking can significantly slow down the absorption of alcohol. Foods like eggs, avocado, and oatmeal are particularly effective for this purpose.

Yes, drinking plenty of water is one of the most effective preventative measures. Alternating alcoholic beverages with water helps prevent the dehydration that is a primary cause of hangover symptoms like headaches and fatigue.

Clear liquors like vodka, gin, and white rum typically contain fewer congeners—toxic byproducts of fermentation—than darker liquors like whiskey, bourbon, and red wine. Consuming drinks with fewer congeners may result in a less severe hangover for some individuals.

Before going to sleep, drinking a large glass of water or an electrolyte-rich beverage is highly recommended. This helps to rehydrate your body after alcohol's diuretic effects and minimizes the likelihood of waking up with a headache.

No, you should not take acetaminophen-based painkillers (such as Tylenol) before or after drinking alcohol, as the combination can be toxic to your liver. It's best to avoid all painkillers and stick to rehydration strategies.

While any food can help slow alcohol absorption, a greasy or heavy meal can be hard on your digestive system. A balanced meal with healthy fats, protein, and fiber is a better choice to line your stomach and provide sustained energy without causing digestive upset.

Pacing your alcohol consumption to about one standard drink per hour allows your liver enough time to process the alcohol. This prevents your blood alcohol level from spiking too high, too quickly, and reduces the overall toxic load on your system.