What Should I Eat When I Have a Hangover?
Quick answer: Replenish electrolytes, water, and blood sugar first. Eggs, toast, bananas, and coconut water are your best friends. Avoid 'hair of the dog' — more alcohol makes it worse.
What to Eat
Water & electrolytes (ORS, coconut water)
Alcohol causes dehydration and electrolyte loss — this is the #1 priority.
Eggs (scrambled, boiled)
Contain cysteine which helps break down acetaldehyde — the toxic hangover byproduct. Also protein to stabilise blood sugar.
Toast or plain crackers
Bland carbs raise blood sugar and are gentle on a sensitive stomach.
Bananas
Replenish potassium and magnesium lost through alcohol-induced urination.
Oatmeal
Slowly raises blood sugar and provides B vitamins depleted by alcohol.
Honey
Fructose may help the body metabolise alcohol faster. Stir into herbal tea.
Ginger tea
Reduces hangover nausea effectively.
Chicken broth or soup
Replenishes sodium and potassium, easy on the stomach.
Watermelon
High water content rehydrates while natural sugars restore energy.
Spinach or leafy greens
Folic acid and vitamins depleted by alcohol are replenished.
What to Avoid
More alcohol ('hair of the dog')
Only delays the hangover — makes it worse overall and risks dependency.
Greasy fried food
A myth that it helps — your liver is already overloaded. Greasy food before drinking helps, not after.
Coffee (in excess)
Caffeine is a diuretic and worsens dehydration. One cup is OK but not a cure.
Energy drinks
Caffeine + sugar combination stresses an already stressed system.
Spicy food
Can trigger nausea and upset an already irritated stomach.
Acidic foods (OJ, citrus)
Can worsen nausea and reflux on an empty, irritated stomach.
Hydration
Drink at least 500ml of water before sleeping after drinking. In the morning, start with a glass of water + electrolytes before eating anything. Aim for 2–3 litres throughout the day.
Tips
- •Time is the only true cure — most hangovers resolve within 24 hours.
- •Sleep is crucial — alcohol disrupts sleep quality, so rest as much as you can.
- •Ibuprofen can help headaches but take with food to protect your stomach. Avoid paracetamol — hard on the liver when combined with alcohol.
- •Prevention: drink water between alcoholic drinks and eat beforehand.