Waking Up With a Hangover? Here’s What You Should Eat First

Waking up with a pounding headache, dry mouth and an unsettled stomach after a night of drinking can make breakfast feel like the last thing you want. However, choosing the right foods and staying hydrated can help support your recovery.

Start With Water

Before reaching for food, focus on hydration. Alcohol increases urine production and can leave you dehydrated. Sip water slowly after waking up. If you have lost a lot of fluids through vomiting or sweating, an oral rehydration solution can help replace fluids and electrolytes.

Eggs

Eggs are a convenient source of high-quality protein and contain cysteine, an amino acid involved in the body’s antioxidant processes. They make a nutritious breakfast option when your stomach can tolerate solid food.

Bananas

Bananas provide carbohydrates and potassium, an electrolyte that can be lost along with fluids. Their soft texture also makes them relatively easy to eat when you are dealing with nausea.

Oatmeal

A bowl of oatmeal provides complex carbohydrates and fiber and can be a gentle option when your stomach feels sensitive. It can also provide a steady source of energy after a night of drinking.

Plain Yogurt

Plain yogurt provides protein and can be a lighter alternative to rich, greasy breakfast foods. If dairy tends to upset your stomach, however, choose another easily digestible option.

Nuts and Avocado

Nuts and avocado provide healthy unsaturated fats along with other nutrients. They can be part of a balanced breakfast, but they should not be considered a way to prevent alcohol absorption or cure a hangover.

What to Avoid

When your stomach is already irritated, greasy, heavily spiced or very salty foods may make symptoms such as nausea, bloating and heartburn worse. Alcohol should also be avoided while recovering, as drinking more does not cure a hangover and can prolong dehydration.

Most importantly, remember that no particular food can instantly cure a hangover or speed up the removal of alcohol from your bloodstream. Your body needs time to metabolise alcohol, while fluids, rest and balanced nutrition can support recovery.