Hangovers 101: Causes and recovery

A hangover is more than just a headache. Alcohol affects almost every major system in the body, which is why the morning after can involve digestive upset, anxiety, poor sleep, dehydration, low mood and cravings. Understanding what’s happening to your body can help you support it more effectively before and after drinking.

How alcohol affects your body

Gut and digestion

Alcohol irritates the stomach lining and increases acid production, which can lead to nausea, bloating and digestive discomfort. This can also cause disruption to our gut microbiome, which can slow digestion and cause the common 'sluggish' feeling the next day. Learn how to look after your gut through your diet.

Liver

Your liver breaks down alcohol into acetaldehyde. This is a harsh, toxic by-product that triggers many hangover symptoms. Your liver usually clears it quickly, but when you drink more than your body can handle, this process becomes overloaded, leading to inflammation, fatigue and that overall toxic feeling the next day. Discover 5 signs your liver needs a detox.

Blood sugar

Alcohol can cause blood sugar levels to drop during the night. This dip contributes to shakiness, fatigue, cravings and irritability the next day. If you wake up really hungry after drinking – this is why! Continue learning about the signs of high and low blood sugar.

Sleep

Although alcohol helps you fall asleep faster, it significantly reduces deep sleep and REM sleep. This is why you may sleep for eight hours and still wake feeling unrefreshed. Learn more about the causes of poor sleep.

Brain, mood and anxiety ('hangxiety')

Alcohol gives your brain a temporary boost of GABA. GABA is a calming chemical that helps you feel relaxed and less anxious. But at the same time, it suppresses glutamate (your main 'wake-up' chemical) and disrupts serotonin, which affects mood. Later in the night, your brain rebounds by releasing more stimulating chemicals, which is why you may wake up with anxiety, low mood, brain fog or that familiar 'hangover dread.' Discover foods and vitamins for stress.

What your body needs to recover after drinking

If you want to recover more quickly, make sure your body has the following: 

Hydration	Water and electrolytes to restore fluid balance. Make sure you drink plenty of water and even better, replace those electrolytes by adding them to your water
Carbohydrates	To stabilise blood sugar and ease shakiness – especially gentle options like fruit, oats, toast or yoghurt.
Amino acids	To support neurotransmitter recovery
Anti-inflammatory nutrients	To help the liver break down acetaldehyde
Gut-soothing foods	To support digestion and reduce bloating. Think bananas, yoghurt, oats, ginger tea or simple toast — these are gentle on the stomach, help calm nausea and ease bloating while your gut recovers.

Tips before drinking

1. Eat a balanced meal
   Include protein, healthy fats and fibre. This slows alcohol absorption and stabilises blood sugar and reduces stomach irritation. A protein shake is a good option if you don’t have much time 
2. Hydrate ahead of time
   Drink 1–2 glasses of water before your first drink. Hydration supports kidney function and reduces the severity of next-day dehydration.
3. Add electrolytes
   Sodium, magnesium and potassium help maintain fluid balance and reduce the risk of headaches the next day. You may be interested in DR.VEGAN's Hydrate+, scientifically formulated for faster hydration so you perform at your best.
4. Liver-supporting supplements
   Wake up feeling refreshed and at your best with supplements like Debloat & Detox. Take 2 capsules before food or alcohol to help remove toxins from your body.
   

Tips after drinking

1. Skip the coffee (initially)
   Caffeine is dehydrating and can worsen anxiety. Start with water and electrolytes, then have coffee later if needed.
2. Rehydrate properly
   Aim for 500–750 ml of water with electrolytes in the morning. This restores blood volume and reduces dizziness and headache. For rapid rehydration, consider Hydrate+ by DR.VEGAN^®.
   
3. Choose gut-friendly foods
   Opt for easy-to-digest meals such as eggs, bananas, oats, toast, yoghurt or smoothies. Ginger or peppermint can settle nausea.
   
4. Stabilise blood sugar
   A balanced breakfast combining protein (eggs, yoghurt), healthy fats (avocado) and slow carbohydrates (oats) helps reduce irritability, cravings and energy crashes.
   
5. Support mood and anxiety
   Magnesium, B-vitamins and L-theanine can help regulate the stress response, calm the nervous system and reduce 'hangxiety.'
   
6. Rest and reset your sleep
   Aim for a nap or early night. Deep sleep is the body’s main opportunity to restore cognitive function and hormone balance after alcohol.

In summary, hangovers occur because alcohol disrupts digestion, blood sugar, detoxification, hydration, sleep and mood. By preparing your body before drinking and supporting hydration, blood sugar, gut health and liver function the next day, you can significantly improve how you feel and speed up recovery.

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You may also enjoy reading: 

• Prioritising gut health during the festive season 
• The best foods for detoxifying your liver
• Is wine good for you?