How to Prevent a Hangover: What Actually Helps Before and While Drinking

The honest truth first: the only guaranteed way to avoid a hangover is to drink less — or not at all. But a few habits make a real difference.

Before drinking

• Eat a proper meal. Protein, carbs and some fat slow alcohol absorption. Ideas in what to eat before drinking.
• Start hydrated. Have a glass or two of water before your first drink.
• Decide on a limit. It's much easier to stick to a number you chose while sober.

While drinking

• Drink slowly. Aim for no more than about one drink per hour.
• Alternate with water. One glass of water between alcoholic drinks keeps the pace down and helps hydration.
• Keep snacking. Eating during the evening helps more than you might think.
• Watch the strength. Cocktails and shots contain more alcohol than they seem.

What to avoid

• Drinking a lot, fast — the biggest single cause of bad hangovers
• Shots and drinking games that make it hard to track how much you had
• Very late nights — poor sleep makes every hangover worse

Sleep and recovery

Alcohol disrupts deep sleep, so even a modest night can leave you tired. Give yourself time to rest and avoid planning an early, demanding morning.

Common hangover myths

• "Beer before liquor, never sicker." The order doesn't matter — the total amount does.
• "A greasy breakfast fixes it." Food may help you feel better, but it doesn't remove alcohol.
• "Clear drinks cause no hangover." Darker drinks contain more congeners and may feel worse, but clear spirits still cause hangovers.

"Hangover cures" with limited evidence

Pills, patches, special drinks and supplements are often marketed as prevention. Evidence for most of them is weak or missing. They won't let you drink more without consequences.

Already feeling it? Read how to get rid of a hangover.