Hangovers: Here’s how to take care of yourself before, during, and after drinking

December has truly kicked in and this can only mean never-ending holiday parties, making us let loose, eat, and drink to our heart’s content.

But all this merriment can also mean hangovers.

If you'll be partying it up this festive season, know that there are steps you can take to ensure that your body is ready to handle the booze. It’s all a matter of being mindful and taking care of yourself before, during, and after drinking. Here are ways to do that.

Preparations

Before heading out for a night of drinking, it is important to prepare oneself by taking care of the mind and body — sort of like a pre-game in self-care.

GMA News Online spoke to two medical doctors who shared their insights on how to prepare oneself before, during, and after a boozy night.

Dr. Remedios Majito-Francisco, a general medicine specialist at the RHMF Medical Clinic, advised that one should get enough sleep before an event.

“Going to parties is fun but stressful physically due to less sleep and fatigue,” she said, adding that it is important to not have alcohol intake daily despite the numerous parties.

Dr. Joselito C. Pascual, chief of the Section of Toxicology, Department of Emergency Medical Services at the Makati Medical Center and chief of the Division of Addiction and Recovery Medicine, Department of Psychiatry and Behavioral Medicine at the University of the Philippines-Philippine General Hospital, also advised that we must physically prepare ourselves for the frenzied celebrations this season because these can be physically exhausting and energy draining.

“It is important to keep our body in good shape through exercise, sound sleep practices, good nutrition, and most of all, keeping our body well hydrated by drinking plenty of water,” Dr. Pascual said, noting that these preparations may work together to keep one healthy if alcohol is unavoidable.

For him, it is just as important to keep a healthy mindset as the holidays not only lead to excitement, but also anxiety and panic attacks due to the busyness and pressures of the season.

“It is also important to have a positive attitude towards drinking by keeping in mind not to drink excessively, setting limits, and to be always in control,” he said.

At the party

We tend to eat more while drinking, and there is a scientific reason behind it.

According to Dr. Pascual, studies show that alcohol holds back the effects of satiety hormones, or the state in which a person feels full after eating. Namely, these are leptin, a hormone that suppresses appetite, and glucagon-like peptide-1 or GLP-1, the hormone that tells the brain that you are full and should stop eating.

“Alcohol can also increase the primary stress hormone cortisol, causing cravings for calorie-rich foods that are saturated with fat, sugar, and salt,” he said.

Alcohol may also increase serotonin, or the body’s “happy hormone,” which “can result in cravings for food and increase in appetite.”

Dr. Majito-Francisco, for her part, noted that Filipinos just love fried and greasy food in general, and this is why we have more of it during drinking sessions.

She, however, added that having fried food has a benefit: “It slows the absorption of alcohol in our body, and so it's a perfect combination.”

Dehydration is also an important factor to note when drinking. Alcohol is a known diuretic, or something that pushes the excess liquid out of the body. Per Dr. Pasucal, it “[increases] urine production contributing to dehydration.”

“Drinking enough water with alcohol can prevent dehydration,” he said.

It is also important to take care of oneself before leaving a party.

When one has had too much to drink during a gathering, Dr. Pascual advised to drink plenty of water to prevent exhaustion and dehydration. Having coffee or tea may help the “body feel more energized and alert.”

Aside from drinking water, Dr. Majito-Francisco said that eating food or having a sweet drink helps in sobering up.

And if time or the situation allows, Dr. Pascual added that one should rest before leaving a party. 

“Rest and sleep are important to restore the body's ability to metabolize alcohol. Do not drive or force yourself to go home intoxicated,” he said.

The morning after

After a night of drinking comes the dreaded hangover or the “condition that occurs after an episode of too much drinking,” per Dr. Pascual.

He explained that hangovers affect the body in several ways and can manifest as physical exhaustion, muscular aches, dehydration, headache, nausea and vomiting, dizziness, sensitivity to light and sound, anxiety, irritability, and agitation.

To help oneself, Dr. Majito-Francisco emphasized the importance of sleep. 

“[It’s] the best antidote after any party, or better yet, after an alcohol binge,” she said, noted that having at least eight hours of deep sleep is the best way to sober up.

“And upon waking up, hydrate well and take a sweet dessert after your meal. Exercise after a day of rest.” 

Dr. Pascual offered similar insights, adding that dimming the lights in a room, getting a longer rest, and drinking plenty of water are also helpful.

Eating protein and food high in healthy fats also help in dealing with hangovers, per the doctor, while over-the-counter pain relievers may be taken for stomach issues, head, and muscular aches, if necessary.

“Settle in a quiet environment and soothe yourself with calming music,” he advised. 

“Do not rush. It is important to listen and be mindful of your body during a hangover because time is the only thing that will remove alcohol from your system.”

— CDC, GMA Integrated News