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How To Cure A Hangover: Learn These 12 Tips

How To Cure A Hangover: Learn These 12 Tips

Many of us enjoy the buzz you get from drinking alcohol, but the incessant hangover you can suffer from the next day often feels like a cruel punishment. It can stop you from carrying out the plans you had for the day and may even prevent you from turning up to work. But if you drink smart you may save yourself from this unwanted headaches and feelings of tiredness. Here are some tips that will guide you through what to do: before your drink; while you drink; and the morning after, that will help you cure a hangover.

Tips to do before you drink:

1. Drink lots of water

drink water

    In order to wake up feeling fresh the day after you drink, it is important to make sure you are not dehydrated before you start drinking. Drinking alcohol blocks the production of a chemical called vasopressin. This helps our kidneys send water straight to the bladder instead of absorbing water into your body. In fact, drinking alcohol can mean that you expel up to four times as much water as usual. This can lead to dehydration which is the main cause of hangovers headaches and dry mouths. So before you start drinking make it your aim to drink a lot of water; you can drink up to eight glasses a day.

    2. Eat greasy food

    burger1

      Food helps to slow the absorption of alcohol. In particular, if you eat a greasy meal before you drink, the fat will line the walls of your stomach. This will help slow down the rate at which the alcohol reaches the blood stream, which means that it takes longer for you to become intoxicated. You can also drink a full glass of milk or a shot of olive oil may help.

      Tips to do while you drink:

      3. Try not to mix

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      mix drinks

        Different types of alcohol have different chemicals including  different levels of congeners. This is why different alcohols have slight different effects. If you drink different alcohols at the same time they can end up mixing badly. By sticking to one type of drink you will minimize your chances of winding up with a thumping headache the next day.

        4. Take it slow

        drink slowely

          It is important to pace yourself when drinking. The NHS recommends that men should not drink more than 3-4 units of booze in one day. For women the recommended amount is 2-3 units. A beer is approximately 2-3 units while a glass of wine is about 1.5 units. It takes approximately 1 hour to break down 1 unit of alcohol and this is why you should not drink too fast. If you drink too fast, you do not give your body time to break down the alcohol and this is when you can start seeing unwanted side effects. If you leave a gap between drinks you allow your body to process the alcohol and this in turn will lessen you chances of getting a hangover.

          5. Drink Sprite

          sprite

            In a 2013 study published in the journal Food and Function, Chinese researchers found that drinking caffeine-free soda helps the body better metabolize alcohol. It does this by speeding up a person’s ability to process aldehyde dehydrogenase (ALDH). ALDH is believed to be the cause of hangover symptoms. So drinking fizzy drinks while you drink alcohol will have you ward of a hangover.

            6. Keep drinking water

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            drinking water

              It is well-known that alcohol is a diuretic. Daniel K. Hall-Flavin, M.D., a consultant at the Mayo Clinic recommends us drinking 16-20 ounces of water before going to bed. He also suggests us ordering a glass of water with every beer we drink to replace fluids we will lose when we drink.

              Tips to do the morning after:

              7. Get some rest

              person sleeping

                Getting some sleep will help your body recover. Staying in bed for an extra hour or two will help your body get the rest it needs. You may need to postpone any plans you have for your day. However, if you need to work, you better take an aspirin and show up.

                8. Keep drinking water or juice

                drink juice

                  You still need to keep your body hydrated. Replenishing your body with water or fruit or vegetable juices will help restore your body to its desired equilibrium. One restorative drink is lemon juice added to warm water.

                  9. Eat toast or cracker

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                  toast

                    Toast or crackers are a great food to eat if you have been vomiting the night before. Dr. Hall-Flavin says that carbs can help boost your blood sugar levels the morning after.

                    Under normal circumstances, when your blood sugar levels are low, your liver will kick in and produce more glucose from stored carbs. However, if you have been drinking too much, your liver will focus on metabolizing the alcohol instead. As a result, you will have low blood sugar levels and have feelings of irritability and tiredness.

                    10. Drink coffee and take an aspirin

                    drink coffee1

                      In a 2010 study published in the journal PIOS ONE, it was found that caffeine in coffee and the anti-inflammatory ingredients of aspirin reacted against the chemical compound of ethanol (pure alcohol). Ethanol brings on headaches because of the chemical acetate.

                      However, it is important to be aware that coffee does dehydrate. It will however cause a spike in adrenaline, which will give a false energy boost. Be careful when drinking coffee and taking painkillers at the same time.

                      11. Take a shower

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                      shower

                        Taking a cold shower will help to freshen you up and liven your senses. You may also like to try switching between cold and hot water. But be careful when doing so as you may shock your body which could do more damage.

                        12. Exercise

                        exercise

                          The endorphins release when you exercise to enhance your mood. It will also help to burn off the calories you gain when drinking alcohol. However, make sure that you drink water when exercising so you don’t become more dehydrated. It may take some willpower to get moving but it will surely help make your body and mind feel better.

                          We have gone through 12 tips that will help you to wake up without the dreaded hangover after a night of drinking. So remember these suggestions when you hit the bar next time.

                          Featured photo credit: Rinse Daily via rinsedaily.com

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                          Last Updated on February 18, 2019

                          8 Best Cardio Workouts for Efficient Weight Loss

                          8 Best Cardio Workouts for Efficient Weight Loss

                          When people think of cardio, usually a boring treadmill, elliptical machine, or other mundane activity comes to mind. But that doesn’t have to be the case.

                          When you’re short on time or easily distracted, there are a variety of fat-burning cardio alternatives that will increase your body’s metabolism, boost weight loss, and keep you interested.

                          Here’s a list of different types of cardio workouts:

                          • Steady State (Burns less fat, but isn’t as demanding on the body)
                          • Interval Training (Burns more fat)
                          • HIIT
                          • Spinning
                          • Stairs
                          • Weight Training (Supersets) short rest periods
                          • Weight Training (Compound Sets) short rest periods
                          • Machine Circuit Training

                          And I’m going to talk about each of them in detail:

                          1. Steady State

                          Steady state cardio involves working at a low to moderate intensity — around 60 to 70 percent of your maximum heart rate, for a sustained period of time. This type of cardio doesn’t burn a huge number of calories, but it does burn a high percentage of fat tissue for fuel, and it isn’t too draining.

                          An example of steady state cardio would be a long outdoor walk at a moderate pace. Interval training, on the other hand, is much more intense.

                          2. Interval Training

                          Similar to HIIT but with exercises that are slightly longer in duration, interval training alternates levels of intensity. For example, if you enjoy running, you would run or sprint for 30 seconds, then bring down your heart rate and walk for two minutes.

                          Pick two intensities per interval, usually one at 85 percent of your maximum heart rate and the other at 60 percent, and alternate between them. I find that 85% for 30 seconds and 60% for one minute, not only burns more calories but increases my energy level as well.

                          Another example would be jumping rope. Jump rope for two minutes, rest for one minute. Begin again, this time jumping rope for one minute and resting for one minute. On the third and final round, jump rope for 30 seconds and resting for 30 seconds. Repeat five sets of this routine.

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                          3. HIIT (High Intensity Interval Training)

                          Have a busy schedule? Fifteen minutes a few times a week is all you need. HIIT is an extremely popular workout because it can be done quickly, burn calories in a short amount of time, and can even be done in your home or during a lunch break at work. And the best part – You don’t need any equipment.

                          With the use of your body weight, HIIT is typically 20 seconds of high intensity exercise followed by 10 seconds of active rest which means your heart rate remains elevated for the entire 15-minute workout.

                          Check out this HIIT routine by Fitness Blender: 15 Minute HIIT Workout

                          4. Spinning

                          Spinning is a great way to get your heart up and keep it up in a 45-minute spin class. Our thighs and back are our largest muscles so they work the hardest.

                          To get the most out of spinning, try to stay out of the saddle throughout an entire spin class. That way, you are forced to hold up your body weight which burns more calories and increases intensity.

                          It’s also great for stabilizing and building strong core muscles, versus cycling outdoors, where most of the time you are sitting in the saddle and going for distance (steady-state cardio).

                          5. Stairs

                          One of my favorite places to get out of the gym for cardio and trim fat from my thighs and butt is the Santa Monica Stairs, near California’s most popular beach. Climbing 170 steps a few times builds the glutes, leans the thighs, strengthens the calves, and builds endurance.

                          So, if the gym is not your scene and you love the outdoors, climbing stairs is a great alternative. Find a place with multiple steps, do six or seven rounds, and you’ve easily burned around 600 calories.

                          6. Supersets

                          A superset is two exercises that work opposing muscle groups, such as biceps and triceps, quadriceps and hamstrings, or different body parts such as the lower and upper body with little to no recovery between sets.

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                          The superset may include two to five sets of 8 to 15 repetitions of each exercise or more.[1]

                          So, if you love to workout with weight-training but aren’t really feeling cardio, supersets with no more than 30-second rest periods between exercises will keep your heart rate up. Not only will you build muscle, you will burn fat!

                          For example, say you are doing a leg workout, five sets of exercises with high reps and low weight is all it takes to turn your weight-training into a cardio workout.

                          Here’s one of my leg training workouts:

                          i. Dumbbell Step-Ups on a secure bench or box (4×15, each leg)

                          ii. Front Squat (4×15)

                          iii. Wide Stance Dumbbell Goblet (4×15)

                          iv. Leg Extension (4×15)

                          v. Leg Curl (4×15)

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                            Photo Credit: Shape Magazine

                            vi. Front Squat


                              Photo Credit: Stack

                              vii. Wide Stance Dumbbell Goblet Squat

                              viii. Leg Extension

                              ix. Leg Curl

                                Photo Credit: T Nation

                                7. Compound Sets

                                Compound exercises are exercises that recruit muscles in the entire body, such as pull-ups, squats, bench press, etc. However, a compound set simply means to “compound” the number of different exercises into a series of sets with little or no recovery between, similar to supersets.

                                  This may be accomplished by performing four to five exercises for the same muscle group, opposing muscle groups or total body exercises performed in succession such as full body extensions, followed by squat/cleans and complete the compound set of compound exercises with lunges with biceps curls.

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                                  Compound sets put stress on the body and are great for expending additional calories while strength-training.

                                  8. Machine Weight Training Circuit

                                  Like compound exercises, a machine circuit workout targets the entire body, upper body, lower body, or core. The difference is, with the use of machines instead of free weights, muscle strength is increased by by making your muscles work against weight.[2] By limiting rest periods between exercises to 30 seconds, your metabolism will go into over-drive!

                                  Machines also give you better control over the exercises, which decreases risk of injury.

                                  Here’s a machine circuit training example: Muscle and Strength Machine Workout

                                  The Bottom Line

                                  The above-mentioned workouts should be completed within 30 minutes, unless you’re taking a class which is typically 45 to 60 minutes, giving you time to get on with the rest of your day.

                                  By keeping your rest periods to a minimum between exercises, your heart rate will stay elevated and you will burn more calories, get lean, and have more energy.

                                  Don’t be a gym rat, spending unnecessary time doing lengthy workouts that give you minimum results. For efficient weight loss, perform these workouts three times a week and watch the fat melt away while achieving your fitness goals.

                                  More Resources About Weight Loss

                                  Featured photo credit: Spencer Dahl via unsplash.com

                                  Reference

                                  [1] Mountain Life Fitness: Super sets, compound sets and giant sets
                                  [2] Better Health Channel: Resistance training – health benefits

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