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Written by Brandon Okey. Mina Draskovic, B.Psy., reviewed this content for accuracy.
A hangover is the unpleasant aftermath of excessive drinking. Depending on the amount of alcohol consumed, hangover symptoms can range from mild to severe and typically resolve within a few hours, but may persist for a day or two.
According to a 2010 paper, hangover symptoms usually start several hours after drinking, when blood alcohol concentration (BAC) decreases. You’ll experience the worst symptoms when BAC reaches zero, around 12–14 hours after drinking, and these symptoms may last up to 20 hours or even more.
If you find yourself frequently experiencing severe hangovers or struggling to control your alcohol consumption, it may be a sign of a more serious problem. Ardu offers a comprehensive alcohol rehab program to help you achieve and maintain sobriety.
Alcohol consumption can lead to a range of unpleasant symptoms collectively known as a hangover. A hangover can impact your well-being the day after drinking. While many people experience hangovers, the exact mechanisms behind them are complex and involve many different factors.
We’ve boiled them down to ten reasons why people experience hangovers after drinking:
Alcohol acts as a diuretic by inhibiting the release of vasopressin (antidiuretic hormone) from the pituitary gland, which normally signals the kidneys to reabsorb water. Without this signal, the kidneys excrete more water than usual, leading to significant fluid loss that often exceeds the volume of liquid consumed.
A 2017 study proposes that the diuretic effect of alcohol becomes stronger as the concentration of alcohol in the beverage increases. Drinks with higher alcohol content cause more pronounced urine production and fluid loss. As the body loses water, it also loses essential electrolytes, further exacerbating the dehydration effect.
With water loss, alcohol consumption depletes important nutrients and electrolytes such as potassium, sodium, magnesium, and calcium. These play crucial roles in your body.
The imbalance of these and more vital electrolytes disrupts nerve signaling, muscle operation, and fluid balance. That’s why when hungover you often experience weakness, dizziness, fatigue, and muscle cramps.
Chari, et. al. posit that alcohol disrupts the gastrointestinal tract by increasing intestinal permeability, allowing more toxins to enter the bloodstream and contributing to inflammation throughout the body. During a hangover, the irritation and inflammation of the stomach and intestines caused by alcohol consumption lead to nausea, abdominal pain, and sometimes vomiting or diarrhea.
When alcohol is metabolized, it produces acetaldehyde, a toxic compound that triggers the release of inflammatory cytokines. These cytokines, such as tumor necrosis factor-alpha (TNF-α) and interleukin-6 (IL-6), cause systemic inflammation.
This inflammatory response provokes fatigue, cognitive impairment, and loss of appetite. With chronic alcohol consumption, the inflammation also affects the liver, increasing the production of enzymes and potentially contributing to long-term liver damage.
When you drink, your liver is busy breaking down the alcohol instead of doing its usual job of keeping your blood sugar steady. This can make your blood sugar drop, especially if you haven’t eaten. You might feel weak, tired, moody, or have trouble focusing—all classic hangover symptoms.
Alcohol causes vasodilation, or the expansion of blood vessels. This is why people often feel warm when drinking, as more blood flows near the skin’s surface. Vasodilation also occurs in the blood vessels of the brain. As these vessels expand, it puts more pressure on the skull, contributing to the throbbing headache often associated with hangovers.
Heavy drinking can take a toll on your heart health. Chronic alcohol abuse increases the risk of high blood pressure, irregular heartbeat, and weakened heart muscle. If you’re struggling to control your drinking, don’t hesitate to reach out to Ardu for professional help and support in overcoming alcohol addiction.
When alcohol is metabolized in the liver, it’s first converted into acetaldehyde by the enzyme alcohol dehydrogenase. Acetaldehyde is a highly toxic substance, even more so than alcohol itself. If alcohol is consumed faster than the body can metabolize it, the buildup of acetaldehyde may cause nausea, sweating, rapid heart rate, and flushing.
While alcohol might help you fall asleep faster, it severely disrupts the quality of sleep, particularly Rapid Eye Movement (REM) sleep. Alcohol increases the amount of adenosine in the brain, which initially promotes sleep. As the body metabolizes the alcohol, adenosine levels drop, often causing a person to wake up before they’re fully rested.
Alcohol also suppresses REM sleep, which is crucial for cognitive functions such as memory consolidation and learning. This disruption leads to a less restful night and contributes to the fatigue, grogginess, and cognitive impairment associated with hangovers.
Alcohol suppresses glutamine, a natural stimulant in the body and one of the most abundant amino acids in the brain. Glutamine plays a crucial role in brain function and the immune system. When you drink, glutamine production is suppressed, but when you stop drinking, the body compensates by overproducing glutamine. This sudden increase, known as glutamine rebound, leads to a stimulant effect when you’re trying to sleep off the alcohol.
Messing with glutamate causes restlessness, anxiety, and difficulty sleeping, which increase the fatigue and irritability you often experience during a hangover. The glutamine rebound can also contribute to tremors, sweating, and in severe cases, even seizures in individuals going through alcohol withdrawal.
Hangovers and alcohol withdrawal can share some symptoms. The symptoms of alcohol withdrawal are typically more intense and potentially life-threatening and they occur in people with alcohol dependence. Hangovers are a temporary condition affecting anyone who consumes too much alcohol in a single session.
Alcohol affects brain function in many negative ways. It enhances the effects of GABA, the main inhibitory neurotransmitter, causing sedation. At the same time, it inhibits glutamate, the main excitatory neurotransmitter, which affects memory formation and learning. These changes negatively affect concentration and memory, and slow reaction times. These symptoms can persist long into the hangover period.
A 2019 study found that higher blood alcohol concentrations from the previous night were significantly associated with worse hangover symptoms and poorer cognitive performance the next day. Higher BACs correlated with slower completion times on a test of working memory and executive function.
Over time, increased tolerance, addiction, and alcohol withdrawal symptoms all boil down to the way alcohol messes with your brain’s chemistry. But the good news is, your brain is plastic and can recover once you stop drinking. Ardu can help you overcome your alcohol addiction and withdrawal symptoms. We will teach you healthy coping strategies to deal with alcohol cravings.
“I hold the experience I had at Ardu very close to my heart and stringing some words together won’t ever be able to adequately describe what it did for my life. Which is save it. Ultimately, I know it was me who made the decision to change, but without the guiding hand, compassion, challenges, and honest work from the therapist and staff, I wouldn’t be where I am today.”
— Lani Lye
The most common hangover symptoms are typically mild, but they can significantly impact a person’s daily functioning. Here are the most common hangover symptoms people encounter after a night of heavy drinking:
Experiences vary from person to person, and the severity of hangover symptoms is heavily influenced by the amount of alcohol consumed. While mild to moderate symptoms are common after a night of drinking, chronic excessive alcohol consumption can lead to more severe hangover symptoms.
Severe hangover symptoms are potentially dangerous. These symptoms may indicate alcohol poisoning or other underlying health issues. Severe hangover symptoms include:
If you experience any of these symptoms, seek medical attention immediately.
The way alcohol affects a person is a unique interplay of different factors. The amount of alcohol a person consumes is often the most crucial factor in determining how long and how serious your hangover is going to be, but it is not the only one.
If you want to minimize the length of your hangover or avoid severe hangover symptoms, stick to moderate drinking. If you find that you’re unable to control your alcohol consumption despite your efforts, you may be facing alcohol use disorder (AUD).
Our alcohol detox program is a crucial step towards regaining control of your life and health. Our compassionate and experienced staff provides a safe and supportive environment to get you through the detox process safely and guide you on the path to lasting recovery.
Many people misguidedly believe that drinking more alcohol can cure a hangover. This “hair of the dog” approach is a myth—drinking alcohol the next day can make your hangover worse in the long run.
A drink or two while hungover may temporarily take the edge off some symptoms, but more alcohol throws your body back into the same cycle without giving it a chance to recover. Also, using alcohol as a crutch to get through a hangover can lead you down a slippery slope to unhealthy drinking patterns and increase your risk of alcohol abuse.
The only surefire way to avoid a hangover is to drink in moderation or not at all. If you do end up with a hangover, there are other, safer steps you can take to help your body recover.
Unfortunately, there is no fast cure for a hangover. Your body needs time to metabolize the alcohol and recover. Here are some things you can do to alleviate hangover symptoms and feel better:
Hangovers take time to resolve, and there’s no instant cure, so arm yourself with patience. Focus on self-care, be kind to yourself, and allow your body the time it needs to fully recover. If your symptoms are severe or persistent, don’t hesitate to seek medical attention.
If you find that you’re consistently drinking more than you intended or struggling to cut back on your alcohol consumption, it may be time to seek professional help.
Frequent or severe hangovers can be a sign that your drinking has become problematic and is negatively impacting your health and well-being. For many people, alcohol use is causing problems in relationships, work, or other areas of life. If this is you, reach out for support.
At Ardu, we understand the challenges of alcohol addiction and are here to help you reclaim control of your life. Our expert team offers comprehensive, personalized treatment plans tailored to your unique needs and the severity of your addiction.
Whether you require medically supervised detoxification, intensive outpatient therapy, or residential care, we have the expertise and resources to support your recovery journey. Our evidence-based treatments include:
Don’t let alcohol control your future. Take the first step towards a healthier, more fulfilling life today. Contact Ardu Recovery Center to speak with our admissions team.
Your path to healing starts here. Call us at 801-872-8480 or fill out our initial consultation form and get started on your road to recovery today.
For more information about rehab, here’s a helpful list of things to bring to treatment.
Brandon Okey is the co-founder of Ardu Recovery Center and is dedicated to empowering people on their journey to sobriety.
While it’s uncommon, a hangover may last up to 3 days in rare cases. This is more likely if you’ve engaged in binge drinking or consumed large amounts of alcohol over an extended period. Typically, hangover symptoms peak about 12–24 hours after drinking and resolve within 24–48 hours. If you’re experiencing hangover symptoms beyond 72 hours, consult a healthcare professional.
Extra sleep can help with a hangover, but it’s not a magic cure. Sleep allows your body time to metabolize alcohol and recover, but it won’t instantly fix dehydration or electrolyte imbalances. Try to get good quality sleep, drink a glass of water, and eat some bland foods when you wake up. Napping might help you feel better temporarily, but it can also disrupt your regular sleep schedule, potentially prolonging your recovery.
Hangovers peak when your blood alcohol concentration (BAC) returns to zero, which is usually 12–24 hours after you stop drinking. The exact timing depends on how much you drank, your body weight, and your metabolism. You might feel worse when you first wake up, but symptoms can continue or even intensify throughout the day as your body works to eliminate the toxins from alcohol.
Unfortunately, there’s no magic drink that instantly “kills” a hangover. Certain drinks can alleviate symptoms. Drinking water is crucial for rehydration. Sports drinks or coconut water can replenish electrolytes. Some people swear by “hair of the dog” (more alcohol), but this only delays the hangover. Ginger tea can help with nausea.
A shower can provide some temporary relief from hangover symptoms. The steam and warm water can make you feel more alert and refreshed. A cool shower might reduce inflammation and ease headache pain. Be cautious if you’re feeling dizzy or lightheaded. The change in temperature could make you feel worse. A shower—no matter how good it feels—won’t cure your hangover or speed up your body’s alcohol metabolism.
A 4-day hangover is not normal and could be a sign of a more serious issue. Typical hangovers last 24–48 hours at most. If you’re experiencing symptoms for 4 days or more, it could be alcohol withdrawal, which is more common in people with alcohol use disorder. It could also indicate another health problem exacerbated by alcohol use. If you’re experiencing extended hangover symptoms, seek medical attention.
“Hangxiety” is a blend of “hangover” and “anxiety,” referring to feelings of worry, guilt, or stress that often accompany a hangover. It’s caused by a combination of factors: alcohol’s effect on brain chemistry, poor sleep quality, and sometimes regret over behavior while drinking.
Hangxiety can be particularly strong for those prone to anxiety. While it typically subsides as the hangover does, persistent or severe hangxiety might indicate an underlying anxiety disorder or problematic relationship with alcohol.
Napping when hungover can be helpful, but it’s a bit of a double-edged sword.
If you do nap, try to keep it short (20–30 minutes) and earlier in the day.
When you’re hungover, there are several things you should avoid to help your body recover and prevent worsening your symptoms:
Instead, focus on rest, hydration, and gentle nutrition to allow your body to recover.
Verster, J. C., Stephens, R., Penning, R., Rohsenow, D., McGeary, J., Levy, D., McKinney, A., Finnigan, F., Piasecki, T. M., Adan, A., Batty, G. D., Fliervoet, A. L., Heffernan, T., Howland, J., Kim, J., Kruisselbrink, L. D., Ling, J., McGregor, N., Murphy, J. L., . . . Young, M. (2010). The Alcohol Hangover Research Group Consensus Statement on Best Practice in Alcohol Hangover Research. Current Drug Abuse Reviews, 3(2), 116. https://doi.org/10.2174/1874473711003020116
Chari, S., Teyssen, S., & Singer, M. V. (1993). Alcohol and gastric acid secretion in humans. Gut, 34(6), 843-847. https://doi.org/10.1136/gut.34.6.843
Scholey, A., Benson, S., Kaufman, J., Terpstra, C., Ayre, E., Verster, J. C., Allen, C., & Devilly, G. J. (2019). Effects of Alcohol Hangover on Cognitive Performance: Findings from a Field/Internet Mixed Methodology Study. Journal of Clinical Medicine, 8(4). https://doi.org/10.3390/jcm8040440
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