Alcohol and Hydration: How to Stay Hydrated and Prevent Hangovers on a Night Out

We’ve talked a lot about water for health and exercise, but there’s another common situation to consider: drinking alcohol. Enjoying beers with friends or cocktails at a party can be fun, but those drinks have a sneaky downside – they dehydrate you. If you’ve ever had a hangover, you’ve felt the effects of that dehydration (among other things). Let’s explore how alcohol affects hydration and what you can do to mitigate the damage.

Why Alcohol Dehydrates You

Alcohol is a diuretic, meaning it makes your kidneys produce more urine. Specifically, alcohol suppresses the release of vasopressin (antidiuretic hormone), which normally tells your body to retain water. With less vasopressin, you end up peeing out more fluid than you take in with the alcoholic drink. You can lose a lot of water this way – one estimate is up to an extra quart of urine within a few hours after having about 4 standard alcoholic drinks​. In essence, for every alcoholic beverage, you’re likely losing additional fluids. This is why after a night of heavy drinking, people often wake up parched, with dry mouth and a pounding dehydration headache.

Hangover Connection

Dehydration is a major contributor to hangover symptoms like thirst, dry mouth, headache, and dizziness. (Hangovers are also caused by factors like alcohol’s toxic byproducts, inflammation, and sleep disruption, but dehydration plays a big role in that overall awful feeling.) When you’re dehydrated, your blood volume drops and your brain might even temporarily contract from fluid loss, causing pain – hence the headache. Electrolyte imbalances from urinating a lot can also lead to that weak, shaky feeling. So while drinking water won’t cure a hangover, it can definitely relieve some symptoms by rehydrating you​.

How to Stay Hydrated While Drinking Alcohol

• Alternate Alcohol and Water: After each drink, have a glass of water or at least a few sips. This slows alcohol intake and reduces dehydration. If plain water is boring, try seltzer with lime or a mocktail.

  
  

• Hydrate Before Bed: Before sleeping, drink a large glass of water or an electrolyte drink to ease morning symptoms. Keep water by your bedside in case you wake up thirsty.

  
  

• Use Electrolytes if Needed: Alcohol depletes electrolytes, so consider sports drinks, coconut water, or an electrolyte solution. Even a pinch of salt and sugar in water can help. Avoid high-sugar drinks if they upset your stomach.

  
  

• Eat while Drinking: Food slows alcohol absorption (especially fatty food) and helps retain water. Start the night hydrated, and snack on salty foods to maintain electrolyte balance.

  
  

• Watch Your Mixers: Some mixers hydrate (juice, club soda), while others (energy drinks, Coka Cola) worsen dehydration and contain a lot of sugar. Stick to water-based options when possible.

  
  

The Morning After

If you do wake up hungover and dehydrated, rehydration should be step one. Drink water or an electrolyte beverage steadily. You don’t have to chug it all at once (that might upset your stomach). Aim for clear or light-colored urine as a sign you’re rehydrated​. Pair your fluids with a light meal; something like broth-based soup can hydrate and give sodium and potassium to help you recover​. And of course, rest – your body needs time to rebalance.

Finally, the only surefire way to avoid a hangover is to drink less alcohol or none at all. But the strategies above – alternating with water, hydrating before bed, and replenishing electrolytes – will greatly help in minimizing dehydration and its nasty effects. Your body will thank you the next day!