What causes a hangover and how can you avoid them in the first place?

During the festive period, it’s easy to get carried away with the celebrations. From morning mimosas on Christmas Day, to champagne at New Year’s and all the booze in between. But with the fun comes the next-day funk – and the soul-destroying hangovers.

While there is an undeniable binge culture in Britain, there has also recently been a huge shift towards sober curiosity. Beyond an uptick in things like “zebra striping” (where you have a glass of water or a non-alcoholic drink in between an alcoholic one), there are now lots of zero- and low-alcohol alternatives to choose from.

Going sober isn’t for everyone, though – nor does enjoying a few beverages make you unhealthy. In moderation, it is possible to indulge in your favourite wine, beer or mixer.

But, if you are prone to hangovers (regardless of whether you’ve had two or five drinks), here’s everything you need to know about them – including the causes, symptoms and cures. And, more importantly, how to avoid them altogether.

The most common symptoms of a hangover

• Dehydration: Because it is a diuretic, alcohol makes you pee more – both when you are drinking and afterwards. Naturally, then, this causes dehydration, which in turn triggers hangover headaches, thirst and dizziness.

• A bad night’s sleep: Whether you’ve been out until 3am or you had a relatively early night still, alcohol can impact our sleep. You may find that, once you get home to the comfort of your bed, you struggle to nod off. Or, if you do get to sleep quickly, you may wake up during the night and have a lower quality sleep than usual. This can impact you the next day – both in terms of mood and functionality.

• Low blood sugar: The body’s production of glucose is limited by the consumption of alcohol, meaning you may experience irritability, fatigue or dizziness the next day.

• Impaired immune system: Alcohol reduces your body’s immune response, meaning you may be more susceptible to infections and other illnesses. It also slows down your recovery.

• Electrolyte imbalance: Studies have shown that electrolyte abnormalities are particularly prominent in patients with chronic alcohol use disorders. But it still occurs in those who drink socially. The effects include headaches, fatigue, arrhythmia (irregular or fast heart rate), muscle cramps and diarrhoea or constipation.

Why hangovers are worse when you get older

Sadly, it’s not just a myth that age worsens your alcohol tolerance – the struggle is very much real. And there are a few reasons as to why this is.

Muscle mass and dehydration

Firstly, our body composition changes as we age, meaning we lose muscle and gain fat. A large percentage of muscle is water, so, with reduced muscle mass, our bodies soak up alcohol more quickly than it used to when we were 18.

Naturally, this increases the risk of dehydration when you are older, meaning you are more likely to feel the effects of a hangover than you did earlier on in life.

Our metabolism isn’t what it used to be

Alas, another prerequisite of getting older is having a slower metabolism – meaning it takes your body a lot longer to process alcohol.

Alcohol produces an enzyme called alcohol dehydrogenase (ADH), which turns alcohol into a toxic compound called acetaldehyde. The liver also produces an aldehyde dehydrogenase (ALDH) enzyme, which then helps break down acetaldehyde into a less toxic compound.

So when our liver function changes as we age, so, too, does our ability to break down this toxic compound produced when consuming alcohol. This means that it stays in our body for longer and contributes to hangover symptoms.

Other common reasons for prolonged or worse hangovers as we age include:

• Intolerance to alcohol if we drink less frequently

How to cure a hangover

Sadly, there’s no surefire way to “cure” a hangover – but there are steps you can take to curb its effect.

Hangover remedies include:

Drink lots of fluids

As mentioned, dehydration is one of the main causes of a hangover, so to combat this, it’s key to drink plenty of water and fluids.

Take pain relief

Aspirin, ibuprofen and paracetamol can all help reduce the symptoms of a headache – though it is important to stick to the dosage and frequency guidelines outlined in the packet and to avoid mixing certain medications.

Hair of the dog

While the last thing you may want is another drink, experts have suggested it is an effective way to ease hangover symptoms. That said, it also perpetuates the cycle and doesn’t necessarily lead to recovery – it simply keeps some of your symptoms at bay.

Take zinc and B vitamins

A study published in 2019 has suggested that taking zinc and B vitamin supplements can help ease the symptoms of a hangover. The former breaks down ethanol and removes toxic substances, such as alcohol. Equally, B vitamins help restore nutrients to the body – including electrolytes.

Eat a nutritious breakfast

While you may instinctively crave bacon or salty, carb-heavy foods, a healthy, balanced and hearty meal can help replenish the body and reduce the symptoms of a hangover.

How to avoid a hangover in the first place

Take zinc and B vitamins

Just as B vitamins and zinc can help restore you back to your normal self the next day, taking them in advance can reduce your chances of experiencing a bad hangover.

Drink slowly, in moderation – and on a full stomach

We’ve all heard the phrase “line your stomach” – and that’s because it can make all the difference. When you don’t eat enough food before drinking, you can get drunk quicker and it can stay in your body for longer.

Drink plenty of water

Having a glass of water in between alcoholic drinks can help moderate the amount you’re drinking, and help keep you hydrated, lessening the fallout the next day.

Avoid darker-coloured drinks

According to an article published by Harvard Health, clear liquors such as vodka and gin tend to cause less intense hangovers than beverages like beer, red wine and whisky. Darker drinks contain congeners, which accelerate the symptoms of a hangover.

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