What Can I Take Before Drinking to Prevent a Hangover?

October 1, 2025 •

4 min read

According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), the only sure way to prevent a hangover is to abstain from or limit alcohol consumption. However, several proactive strategies, including what can I take before drinking to prevent a hangover, can help mitigate the severity of symptoms.

Quick Summary

This guide provides an overview of nutritional and supplemental strategies to reduce hangover severity. Learn how proper hydration, strategic food choices, and targeted vitamins can support your body's metabolism and minimize next-day discomfort.

Key Points

Eat a Nutrient-Dense Meal: Consuming food rich in protein, fat, and complex carbohydrates before drinking slows alcohol absorption and provides essential nutrients.
Prioritize Hydration: Drinking plenty of water is essential. Alternating each alcoholic beverage with a glass of water helps combat dehydration.
Replenish Electrolytes: Alcohol acts as a diuretic, so supplementing with electrolytes through drinks like coconut water or rehydration mixes can help restore balance.
Consider B Vitamins and Zinc: Alcohol depletes B vitamins and zinc. A supplement or eating foods rich in these nutrients may reduce hangover severity.
Investigate DHM: The supplement Dihydromyricetin (DHM) may support the liver in processing alcohol's toxic byproducts, though more research is ongoing.
Avoid Dark Liquors: Choosing lighter-colored drinks with fewer congeners, such as vodka or gin, may lead to less severe hangover symptoms.
Practice Moderation: The most effective prevention strategy is to limit your alcohol intake. All preventative measures are secondary to drinking responsibly.

Understanding the Hangover

Before diving into preventative measures, it's helpful to understand what causes a hangover. While research is ongoing, several factors are known to contribute to that familiar post-drinking misery.

Key Causes of Hangover Symptoms

Dehydration: Alcohol is a diuretic, meaning it increases urination and causes your body to lose fluids and electrolytes, leading to thirst, headaches, and fatigue.
Inflammation: Alcohol triggers an inflammatory response throughout the body, particularly in the liver, brain, and stomach, which causes general malaise and body aches.
Acetaldehyde Exposure: When your liver metabolizes alcohol, it produces acetaldehyde, a toxic compound. Excessive drinking can cause this toxin to build up, contributing to inflammation and other unpleasant symptoms like nausea and headaches.
Congeners: Found in higher concentrations in dark liquors like bourbon and brandy, these chemical byproducts of fermentation can worsen hangover symptoms for some individuals.
Blood Sugar Fluctuation: Alcohol can cause a drop in blood sugar levels, contributing to fatigue and headaches.

Nutritional Strategies Before Drinking

Eating the right foods before and during drinking is one of the most effective strategies for mitigating a hangover. Food slows down the absorption of alcohol into the bloodstream, which helps prevent rapid spikes in blood alcohol content.

Best Foods to Consume

Avocados: Rich in healthy fats, avocados slow alcohol absorption. They also contain potassium, which helps replenish lost electrolytes.
Eggs: Packed with protein and the amino acid cysteine, eggs help the liver break down the toxic acetaldehyde produced by alcohol metabolism.
Oats: A great source of slow-releasing carbohydrates and B vitamins, oats help stabilize blood sugar levels and protect against alcohol-induced liver damage.
Salmon: This fatty fish is high in omega-3 fatty acids and vitamin B12, both of which support liver function and help reduce inflammation.
Sweet Potatoes: These complex carbohydrates provide sustained energy and are a great source of potassium, aiding in electrolyte balance.

Hydration and Electrolyte Management

Beyond food, managing your fluid and electrolyte levels is critical. Alcohol's diuretic effect can leave you severely dehydrated, which is a major contributor to hangover symptoms.

How to Stay Hydrated

Water is King: A simple but effective rule is to drink a full glass of water for every alcoholic beverage you consume.
Electrolyte Drinks: Electrolyte solutions like coconut water or commercial hydration mixes (e.g., Liquid I.V., LMNT) can replenish essential minerals like sodium and potassium lost through frequent urination.
Avoid Carbonated Mixers: The bubbles in carbonated drinks can speed up the absorption of alcohol, making the effects stronger and quicker.

Supplement Support for Hangover Prevention

While no supplement can completely prevent a hangover, certain vitamins and herbal extracts may support the body's natural processes and reduce symptom severity. Research is still developing in this area, and efficacy can vary.

Key Supplements to Consider

Dihydromyricetin (DHM): A flavonoid from the Japanese raisin tree, DHM has shown promise in studies for speeding up alcohol metabolism and neutralizing acetaldehyde. Some products are designed to be taken before drinking.
B Vitamins: Alcohol depletes B vitamins, which are crucial for energy metabolism. Replenishing B vitamins (especially B1, B6, and B12) can help with fatigue and cognitive function.
Milk Thistle: Known for its liver-protective properties, milk thistle may aid the body in its natural detoxification processes.
N-Acetyl Cysteine (NAC): This antioxidant can help support the liver's ability to process toxins, including acetaldehyde.

Comparison of Hangover Prevention Methods

To help you decide on the best approach, here is a comparison of different hangover prevention strategies:


Method	Mechanism of Action	Timing	Effectiveness	Evidence Level	Notes
Eating Food	Slows alcohol absorption, provides nutrients and energy.	Before and during drinking.	High; widely recommended by health professionals.	Strong anecdotal and scientific support.	Best to include healthy fats, proteins, and carbs.
Hydration (Water)	Combats dehydration, which is a key symptom cause.	Before, during, and after drinking.	High; universally accepted strategy.	Strong scientific consensus.	Prevents the worst dehydration effects.
Electrolyte Drinks	Replenishes minerals lost due to alcohol's diuretic effect.	Before, during, or after drinking.	High, especially for addressing dehydration symptoms.	Strong scientific backing.	Often more effective than plain water for electrolyte balance.
Dihydromyricetin (DHM)	Boosts liver enzymes to neutralize toxic acetaldehyde.	Before or shortly after drinking.	Promising; supports alcohol metabolism.	Moderate, based on preclinical studies and some clinical evidence.	More research needed, but shows potential for mitigating symptoms.
B Vitamins	Replenishes essential nutrients depleted by alcohol.	Before or after drinking.	Moderate; supports general recovery from depletion.	Moderate; some studies show links to reduced severity.	Best taken as a complex to ensure all B vitamins are replaced.

A Note on Safe Drinking

While these strategies can help minimize the side effects of alcohol, they are not a license for excessive drinking. The only truly effective way to prevent a hangover is moderation. Always listen to your body, and never operate a vehicle or heavy machinery after consuming alcohol. Consider alternating alcoholic drinks with water, choosing lighter-colored beverages with fewer congeners, and getting plenty of rest after a night out.

Conclusion

While a definitive cure for hangovers remains elusive, taking proactive steps before drinking can significantly impact how you feel the next day. Combining strategic nutrition with proper hydration is your most powerful tool. Eating a solid, protein- and fat-rich meal before you start drinking, staying well-hydrated with water and electrolytes throughout the evening, and choosing your drinks wisely can all contribute to a much more comfortable morning. While supplements like DHM and B vitamins show promise, they should be viewed as complementary aids, not magic bullets. Remember that responsibility and moderation are the true keys to avoiding a hangover altogether.

For more information on alcohol and your health, visit the National Institute on Alcohol Abuse and Alcoholism (NIAAA).

Frequently Asked Questions

While a fatty meal slows alcohol absorption, the type of food matters. A greasy burger might irritate your stomach, while healthy fats from avocado or salmon are a better choice for providing sustained energy and supporting liver function.

Yes, this is one of the most effective strategies. Alternating with water helps you stay hydrated, pace yourself, and reduce your overall alcohol consumption, all of which contribute to a milder hangover.

Evidence for the effectiveness of most commercial hangover pills is limited and often not scientifically proven. Some ingredients like DHM show promise, but no supplement is a miracle cure. Responsible consumption and hydration are more reliable.

No, drinking more alcohol will only prolong the inevitable. It temporarily masks symptoms by delaying them but adds more toxins for your body to process, making the eventual hangover worse.

Alcohol can deplete the body's store of B vitamins, which are crucial for energy metabolism. Replenishing them with a supplement or food can help combat fatigue and support your body's recovery.

Darker-colored alcoholic beverages contain more congeners, which are toxic chemical byproducts of fermentation. These can worsen hangover symptoms compared to clearer, low-congener drinks like vodka or gin.

No single food or drink is a proven antidote. The best approach involves a combination of eating before drinking, staying hydrated with water and electrolytes, and consuming vitamins that support liver function.