What is happening in our bodies during a hangover? Learn the science behind hangovers and discover effective ways to manage the symptoms.

The Science Behind Hangovers

Hangovers are the unpleasant physiological and psychological effects that follow the consumption of a medium-to-high amount of alcohol. They typically begin around 10 hours after your blood alcohol level peaks, though the timing can vary based on factors like sex, weight, and genetic disposition. Interestingly, between 3% and 23% of the population is reported to be hangover-resistant, which may make them more prone to becoming heavy drinkers.

What’s Happening in the Body and Brain?

Alcohol consumption leads to a variety of biochemical and neurochemical changes in the body, contributing to the complex and multifaceted hangover experience. Here’s a closer look at what’s going on:

You’ve Poisoned Yourself

One of the ways alcohol is metabolized in the body is through the enzyme alcohol dehydrogenase (ADH), which breaks down ethanol and forms acetaldehyde, a toxic and carcinogenic byproduct. Some people have genetic variations that make this breakdown process faster or slower, and the presence of acetaldehyde is thought to contribute to unpleasant hangover symptoms like flushing, nausea, and rapid heartbeat.

Neurotransmitter Imbalance

Alcohol affects the balance between two important neurotransmitters, glutamate and GABA. Glutamate turns the brain on, while GABA turns it off. Alcohol stimulates GABA, initially causing relaxation, but as consumption increases, it can shut down critical brain functions, like judgment and consciousness. At the same time, alcohol blocks glutamate receptors, leading to a loss of memory formation.

Inflammation

Alcohol consumption can trigger an inflammatory response in the body, which, although a natural immune system reaction, can be destructive. This inflammation can harm blood vessels and the gut, leading to unpleasant symptoms like nausea, vomiting, headache, confusion, tremor, and even depression.

Mitochondrial Dysfunction

Alcohol can also damage mitochondrial DNA, particularly in the liver. Mitochondria are the energy-producing organelles in our cells, and even slight damage to them can lead to toxicity in certain brain regions.

Where Do Hangover Symptoms Come From?

The various physiological and neurochemical changes induced by alcohol consumption contribute to a wide range of hangover symptoms. Here are some of the most common:

Sensitivity to Light and Sound

This is linked to the glutamate rebound that occurs after alcohol consumption. Alcohol suppresses glutamate activity in the brain, and when you stop drinking, the body tries to compensate for this by increasing glutamate signaling, leading to hypersensitivity to sensory input.

What to Do When You Have a Hangover?

Now that we understand the science behind hangovers, what can you do to manage the symptoms? Here are some effective strategies:

Stay Hydrated

Alcohol is a diuretic, meaning it causes the body to lose fluids. Replenishing fluids and electrolytes can help alleviate symptoms like headache and fatigue.

Eat a Balanced Meal

Choosing nutrient-dense foods can help support the body’s recovery. Foods rich in B vitamins, antioxidants, and healthy fats can be especially beneficial.

Take Anti-inflammatory Medications

Over-the-counter pain relievers and anti-inflammatory drugs can help reduce the inflammation and discomfort associated with hangovers.

Get Some Rest

Allowing your body to rest and recover can be one of the most effective ways to overcome a hangover. Aim for plenty of sleep and avoid strenuous activities.

Preventing Hangovers

While there’s no surefire way to prevent a hangover, there are some strategies that may help minimize the severity of symptoms:

Drink in Moderation

Limiting your alcohol intake can greatly reduce the risk of experiencing a hangover. Pace yourself and stay hydrated while drinking.

Choose Clear Liquors

Drinks with fewer congeners, like vodka and gin, may lead to less severe hangovers compared to those with higher congener levels, like red wine and dark liquors.

Take Supplements

Some supplements, such as vitamin B6, vitamin C, and N-acetylcysteine, have been shown to have potential hangover-reducing effects.

Ultimately, understanding the science behind hangovers can help you better manage the symptoms and take steps to prevent them in the future. By addressing the underlying physiological and neurochemical changes, you can find more effective ways to overcome the unpleasant experience of a hangover.