Even if you\u2019re not usually a big drinker, special occasions can do a number on your everything-in-moderation mantra<\/a>. From open-bar office parties to catch-ups with friends to holiday dinners<\/a> with your family, letting loose often offers ample opportunities to binge on booze.<\/p>\n While it\u2019s fun to celebrate and enjoy yourself, waking up the next day with a splitting headache and general how-did-we-finish-the-whole-bottle<\/em> malaise is less fun.<\/p>\n But dealing with a hangover after drinking too much is avoidable \u2014 if you approach your merriment with the right plan. So take heed and consider these nuggets of wisdom before you raise your next glass.<\/p>\n The short answer is, of course, \u201calcohol.\u201d But the mechanisms behind why<\/em> alcohol makes us feel so horrible<\/a> the next day are not really known.<\/p>\n \u201cWe don\u2019t fully understand what is happening and what causes it,\u201d says Andrea N. Giancoli, MPH, RD. \u201cBut we do know that alcohol is toxic to the body<\/a> and toxic to the organs.\u201d<\/p>\n Dehydration<\/a> also plays a big role in causing the headaches that come with a hangover. Alcohol is a diuretic<\/a> \u2014 meaning it makes you pee a lot \u2014 which is why you may not experience the same pounding headache when you drink something with a high water content, like an alcoholic seltzer<\/a> or a vodka club soda.<\/p>\n And, Giancoli adds, alcohol can also negatively affect the immune system (making you feel generally run-down), irritate the lining of the stomach (causing nausea and vomiting), and lower blood sugar (bringing on shakiness and dizziness).<\/p>\n The only sure way to prevent a hangover is to avoid alcohol entirely \u2014 but if you want to treat yourself to a couple of drinks, there are a few things you can do to limit your hangover symptoms.<\/p>\n If eschewing alcohol entirely is not an option, the first step is to practice some restraint. \u201cYou should limit drinking to about two alcoholic beverages,\u201d says Mitzi Dulan<\/a>, R.D., C.S.S.D., author and registered dietitian. Pace yourself by spacing out your drinks, like having one during the round of appetizers and then another when you eat dinner.<\/p>\n And watch your serving sizes. A single serving of hard liquor, for example, is just 1.5 ounces. Fill a nine-ounce whiskey glass halfway, and you\u2019re effectively doing three shots.<\/p>\n Dulan suggests adding sparkling water to your drinks \u2014 you\u2019ll help stave off dehydration and you\u2019ll be less likely to overindulge. Cut Prosecco 50-50 with sparkling water, for example, or mix hard liquor with seltzer<\/a> and a splash of juice or slice of citrus.<\/p>\n \u201cAnother way to potentially reduce hangover symptoms,\u201d Giancoli says, \u201cis to drink alcohols that are free or low in congeners.\u201d<\/p>\n Congeners<\/a> are byproducts of fermentation that are considered toxic. They\u2019re higher in darker liquors like bourbon, brandy, and whiskey, and lower in clear alcohol like gin, vodka, and rum. That\u2019s also the reason mixing liquors can be a recipe for a horrible hangover \u2014 the congeners from different types of alcohol can add up, increasing the toxic toll on your body.<\/p>\n If you feel yourself getting tipsy as the night rolls on, don\u2019t panic. Just stop drinking and switch to plain water or club soda \u2014 or at least start going one-for-one with water. \u201cDrinking a glass of water in between every alcoholic beverage will help cut down on how much you drink, and you\u2019ll continue to hydrate yourself,\u201d Giancoli says.<\/p>\n Hitting the refreshment table can help, too, as food adds a barrier that helps slow down the speed at which the alcohol gets absorbed into your bloodstream.<\/p>\n \u201cThe main thing is not to drink alcohol on an empty stomach, because when alcohol hits the lining of your stomach, it\u2019s immediately absorbed,\u201d Giancoli says. \u201cIf you\u2019re drinking on an empty stomach, you\u2019re going to feel the effects of the alcohol sooner.\u201d<\/p>\n And healthier grub may be more helpful than junk. \u201cThere\u2019s some research that shows things like asparagus and mangoes<\/a> might be helpful,\u201d Giancoli says. Don\u2019t expect these foods to work any hangover miracles, but as a general rule, hit up healthy snacks<\/a> like fruit, veggies, or whole grains<\/a> that have antioxidant properties<\/a> that are good for your body.<\/p>\n If you know you\u2019re going to be celebrating hard, plan ahead. Dulan likes to pack high-protein snacks<\/a> \u2014 such as a peanut-butter-and-honey sandwich or protein balls<\/a> made with oats, honey, peanut butter, protein powder, and almonds \u2014 just in case damage control is needed. \u201cThese options make you feel better and give you some good energy,\u201d she says.<\/p>\n OK, so you celebrated too hard and didn\u2019t realize it until it was too late. Now what?<\/p>\n Once you get home, and before going to bed, drink a big glass \u2014 or two or three \u2014 of water. It\u2019s not a foolproof hangover cure, Dulan says, but \u201cit should help you to feel better than if you didn\u2019t.\u201d<\/p>\n And don\u2019t bother chasing your copious amounts of water with a painkiller before passing out. \u201cSome people take ibuprofen or aspirin before they go to bed as a way to treat the hangover,\u201d says Giancoli. \u201cBut that\u2019s not going to last long enough.\u201d By the time you wake up, it will have already worn off.<\/p>\n In the morning, Giancoli recommends staying in bed as long as possible. \u201cGo back to sleep. Time is the best healer,\u201d she says.<\/p>\nWhat Causes a Hangover?<\/h2>\n
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<\/p>\nHow Can You Avoid a Hangover?<\/h2>\n
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<\/p>\n1. Take it easy<\/h3>\n
2. Cut your drinks with water<\/h3>\n
3. Avoid congeners<\/h3>\n
Can You Stop a Hangover After Drinking Too Much?<\/h2>\n
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<\/p>\nHow Can You Recover from a Hangover?<\/h2>\n
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<\/p>\n