The only proven way to avoid a hangover is to avoid over-drinking in the first place, making sure to pace yourself, eat before you start drinking, and stay hydrated. There are, however, effective day-after strategies that can help lessen the agony, if you do overdo it:
Apple cider vinegar. Start your morning with 1 or 2 ounces of apple cider vinegar, diluted with 6 to 8 ounces of warm water.
Green tea. A bit of caffeine may help improve headache symptoms; try mixing green tea (instead of water) with apple cider vinegar to get the benefits of both.
Beet juice + green juice. I know. Beet juice is quite possibly the very last thing on your list when you’re trying to recover from over-drinking. But here’s the science behind it: Beet juice helps to increase and improve blood flow and oxygenation throughout our muscle and tissues, which can help us feel better all-around.
Add electrolyte-rich fluids. Hydration is a must. But sugary sports drinks are not. Replace fluids and electrolytes simultaneously with low-sugar water bottle add-ins like Nuun tablets, rich in electrolytes sodium, potassium, and magnesium.
B Vitamins. Alcohol depletes B vitamins, so consider adding a B Complex supplement – or add a drink packet like Emergen-C to your water bottle – to help replenish lost nutrients.
Eggs. This is a good source of the amino acid cysteine, which helps to break down some of the toxic byproducts of alcohol metabolism thought to contribute to hangovers. Eggs are also a great source of protein and fats that can help to stabilize blood sugar levels – a much better start to our day than sugary cereal or pancakes with syrup.
Protein smoothie. Get fluids, electrolytes, and protein all in one in a smoothie made with unsweetened almond milk, fresh or frozen fruit (frozen works especially well in smoothies), and a source of protein – think a scoop of protein powder, carton of low-sugar Greek yogurt, or half a cup of cottage cheese (don’t worry, it’ll blend smoothly – you won’t have a clumpy protein shake).
Get moving. Exercise is probably the last thing you feel like doing – well, maybe second-to-last after drinking beet juice – but I promise, it will help. Even a brisk walk will help to increase circulation, bringing more blood and oxygen to the brain and muscles, helping to offset hangover symptoms like headaches and achy muscles.