Ahh, the festive season. We’d be remiss if we didn’t end up with at least one weekday hangover each Christmas. Whether it’s triggered by the office Christmas party, an annual catch-up with old friends, or getting carried away at the markets, mindful drinking often goes out the window. Many of us have trudged into the office with an unforgiving headache at some point.

It’s unlikely to be your most productive day, there are ways of making it more productive than anticipated, warding off the fatigue, nausea, and undying urge to just go home.

Would you believe that what you eat can help rehydrate and energise you, while stabilise your blood sugar, giving you a chance at “unwavering” productivity? We’ve got you covered.

First up…

What Happens to Your Body During a Hangover?

Before diving into what to eat and drink, it’s helpful to understand what’s going on inside your body after a night of indulgence. A hangover is your body’s response to the aftereffects of alcohol consumption, including:

• Dehydration: Alcohol is a diuretic, causing increased urination and leaving you dehydrated (hence the headaches that can ensue)
• Electrolyte Imbalance: Along with fluids, your body loses key electrolytes like potassium, sodium, and magnesium after a big night of drinking.
• Low Blood Sugar: Alcohol can interfere with your body’s ability to maintain stable blood sugar levels, leaving you feeling weak and shaky.
• Inflammation: Alcohol irritates the stomach lining and triggers an inflammatory response, which contributes to headaches and nausea.

How to Rehydrate

Hopefully, you were hydrating in between drinks and before you went to sleep last night, but in case you weren’t, here are some suggestions to help rehydrate you, listed from least to most effort:

1. Sip Water

Why: Water is the simplest, most accessible option to combat dehydration quickly. Sip slowly so as not to induce any nausea.

Pro Tip: If plain water feels like a stretch, add a splash of cordial or squash to help make it more palatable.

2. Drink Coconut Water

Why: Coconut water is packed with natural electrolytes like potassium and magnesium, making it an effective rehydration choice. It’s another great option if you can’t face plain water.

Pro Tip: Opt for unsweetened versions to avoid unnecessary sugars.

3. Eat Watermelon

Why: Watermelon is over 90% water and contains vitamins and antioxidants like lycopene to help reduce inflammation.

Pro Tip: Enjoy as slices or cubes, or freeze pieces for a refreshing icy snack.

4. Cucumber Slices

Why: Cucumbers are another water-rich food (about 96% water) that’s easy on your stomach, relatively plain tasting, and super hydrating.

Pro Tip: Sprinkle with a pinch of salt and a drizzle of lime juice for added flavour and hydration benefits!

5. Make a Fresh Smoothie

Why: This smoothie combines hydrating ingredients with antioxidants, vitamins, easy protein, probiotics, and natural electrolytes for a full recovery boost.

Ingredients:

• 150g frozen mixed berries (antioxidants and vitamin C)
• 30g fresh spinach (hydration and magnesium)
• 240ml unsweetened coconut water (electrolytes)
• 1 banana (potassium)
• 100g Greek yoghurt
• Ice cubes (optional, but extra hydrating)

Instructions: Blend until smooth. Or…pop down to your local cafe and have them make you a smoothie instead!

While these options are helpful in rehydrating you, rehydration isn’t the only factor that needs consideration. Ultimately, most things you drink (with the exception of alcohol) will aid in hydration, and therefore helping you feel better, this is not necessarily the case for what you eat.

Many of us like to overindulge when we’re feeling fragile, but we’ve got you covered with things you should (perhaps unfortunately) steer clear of.

What to Avoid

It can be tempting to opt for a takeaway when you’re feeling hungover; not having to cook or think about going to the shop, and knowing you’ll get something delicious is a win-win. 

However, it’s worth being intentional about what you’re ordering.

While there are some flavours we often crave when hungover, they can make us feel worse in the long run – try to avoid the following:

Spicy Foods:

• Why? Capsaicin (the compound that makes food spicy) can irritate an already sensitive stomach lining, potentially causing discomfort or exacerbating nausea, not to mention can lead to rather unpleasant toilet visits.
• Alternative: Use mild seasonings like salt, turmeric, or fresh herbs like parsley to add plenty of flavour, without the heat.

Greasy/Fatty Foods:

• Why? High-fat meals are harder to digest and can increase feelings of sluggishness or nausea. They can also worsen indigestion.
• Alternative: Choose healthy fats like avocado or a small amount of olive oil, which are easier to process and provide energy.

Acidic Foods:

• Why? Foods like citrus fruits, vinegar-based dishes, or tomato products can increase stomach acidity, which can worsen acid reflux or discomfort.
• Alternative: Opt for low-acid fruits like bananas, melons, or cooked apples.

While it may not seem like something you can stomach, eating nutritious, fresh food is often the best way to beat a hangover.

What to Eat

If the above has you stumped, we’ve compiled some options for you to choose from, depending on how you’re feeling, and how much energy you can muster.

1. Bananas (Easiest)

• Why? Bananas are rich in potassium, which helps replenish electrolytes lost due to alcohol’s diuretic effects. They’re also easy on the stomach and provide natural sugars for energy.
• Pro Tip: Slice and eat plain, or pair with a spoonful of peanut butter for extra protein and fats.

2. Plain Crackers or Whole-Grain Toast

• Why? Simple carbs are gentle on the stomach and help stabilise blood sugar levels, reducing dizziness or fatigue.
• Pro Tip: Spread with a bit of almond butter or mashed avocado for added nutrients without overwhelming your stomach.

3. Scrambled Eggs with Spinach

• Why? Eggs contain cysteine, an amino acid that helps break down acetaldehyde, a byproduct of alcohol metabolism. Spinach provides magnesium to ease headaches and fatigue.
• Pro Tip: Scramble two eggs with a handful (30g) of spinach and serve with a slice of whole-grain toast for a balanced recovery meal.

4. Chicken or Vegetable Soup

• Why? Soups are hydrating, soothing, and provide electrolytes (especially if broth-based). Add chicken for protein or rice for energy.
• Pro Tip: Opt for homemade or low-sodium versions. Add extra veggies like carrots, courgette, or celery for nutrients.

5. Poke Bowl (Most Effort)

• Why? A poke bowl is packed with fresh, nutrient-dense ingredients. Protein from fish helps repair cells, while rice or quinoa provides carbs for energy. Toppings like avocado, seaweed, and cucumber offer healthy fats and hydration.
• How to Build:
  • Base: Brown rice, quinoa, or mixed greens.
  • Protein: Tuna, salmon, tofu, or chicken.
  • Toppings: Avocado, edamame, cucumber, and shredded carrots.
  • Dressing: A light drizzle of sesame oil or soy sauce.

Or order online!

A word from our Nutritionists…

While we all acknowledge that hangover “cures” are very much a placebo effect, here are our in-house Nutritionists’ go-to options to make themselves feel better, if all of the above fails…

Sophie – Head of Nutrition:

pffft Coffee. Nuff said.

Georgia – Senior Nutrition Manager: 

Scrambled Eggs on Sourdough Toast – a winning combo of hearty, nutritious and gentle on your stomach!

Meghan – Senior Nutritionist: 

Diet Coke – The ultimate hangover cure. Bonus points if it’s from McDonald’s. There’s nothing else quite like it to bring you out from the depths of hell. 

Ruby – Junior Nutritionist:

Fresh air, cold drinks, and chips and mayo – a winning combination. Simple and indulgent, the perfect comfort food to soak up any alcohol!

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