How to cure a hangover fast: Expert-backed tips for hydration, food, and recovery

A greasy fry-up won’t fix your hangover—but water, protein-rich meals, and a touch of science-backed supplements can help your body bounce back faster. (Image: Canva)

We've all woken up feeling queasy, disoriented, and in dire need of relief, regretting last night. Although there isn't a magic cure for hangovers, experts say that a mix of healthy eating, adequate hydration, and certain supplements can hasten recovery and lessen the feeling of being hit by a truck.

1. Hydrate—with a twist

Alcohol dehydrates you, but plain water alone doesn’t solve everything. Seek hydration with electrolytes—think coconut water or sports drinks rich in sodium, potassium, and magnesium—which can ease fatigue, cramps, and headaches

Going to bed with a glass of water and a pinch of sea salt? That’s hydration—and preparedness.

Also Read: Are young people the unhappiest now? Study finds change in wellness pattern

2. Make healthy fats and protein a priority

A meal rich in nutrients promotes liver metabolism and blood sugar stability. In addition to slowing the absorption of alcohol, foods like salmon, avocado, eggs, and turkey also provide Omega-3s and L-cysteine, which are amino acids that aid in the body's breakdown of acetaldehyde, the harmful by-product of alcohol.

3. Antioxidants and B vitamins are important

Worse hangovers have been associated with low levels of important nutrients, such as zinc and B vitamins. Consuming berries, whole grains, leafy greens, and nuts aids in the body's renewal and repair.

4. Steer clear of greasy fry-ups and "hair of the dog."

Even though they are well-known for curing hangover, neither a heavy breakfast nor a stiff drink provide true relief. Actually, drinking alcohol slows down your recuperation, and eating greasy food can make you feel even worse; you're better off staying hydrated and eating a healthy diet.

5. Fermented foods and ginger for victory

Ginger tea works surprisingly well for nausea and stomach discomfort. Kombucha and other fermented foods can improve immunity and digestion while also calming your stomach.

6. New research: dihydromyricetin, or DHM

In animal studies, this plant compound from traditional Chinese medicine shows promise; it may activate liver enzymes to reduce inflammation and acetaldehyde. However, human evidence is still lacking, so treat it as a possibility rather than a necessity.

Also Read: What really happens to your body when you stop eating sugar for a month?

The Takeaway

• You won't change overnight, but you can take these actions to take back your morning:
• Switch between electrolyte-rich water and alcohol.
• Have a healthy, high-protein breakfast.
• Replenish B-vitamins, zinc, and antioxidants.
• Skip myths like "hair of the dog" and greasy hangover cures.
• Use ginger or probiotic drinks to quell nausea.
• Be curious about emerging supplements—but don’t rely on them.