We’ve all been there: you wake up feeling like your skull’s full of broken glass and your mouth could host a tumbleweed. Hangovers are the body’s way of saying, “That was a choice,” but thankfully, the right food and drink can speed up the recovery process. Forget greasy fry-ups and questionable old wives’ tales. Here’s what actually helps when you’re trying to bounce back without crying into your coffee.
1. Water (and loads of it)
This one’s obvious, but it’s still worth shouting about. Alcohol dehydrates you faster than you can say “just one more,” and that desert-dry feeling in your mouth? That’s your body begging for water. Sip little and often—don’t chug. Too much too fast and your stomach might revolt. Add a pinch of salt or a slice of lemon to help replace lost electrolytes and make it slightly less boring.
2. Coconut water
If plain water isn’t cutting it, coconut water is a solid next step. It’s packed with natural electrolytes like potassium and sodium, which help rehydrate you without the artificial stuff in sports drinks. It’s especially handy if you’re feeling a bit queasy because it goes down gently and doesn’t sit heavy. Plus, it makes you feel like you’re doing something vaguely tropical and wholesome, which helps morale.
3. Bananas
Alcohol flushes out potassium, and low potassium levels make you feel weak, shaky, and even more like a damp sponge than usual. Enter: bananas. They’re easy to digest and loaded with what your body’s missing. They’re also a good shout if you’re not ready for a full meal but need to eat something before you turn into a sad puddle of regret. One banana, and you’re halfway back to functioning.
4. Eggs
Eggs are the real MVP of hangover food. They contain cysteine, an amino acid that helps break down acetaldehyde, the lovely little toxin that builds up when your liver’s busy processing alcohol. Whether scrambled, boiled, or fried, eggs are high in protein and easy on the stomach. Add toast if you’re feeling brave. Add bacon if you’re feeling reckless.
5. Ginger tea
Got the spins or that awful nausea that makes you lie very still and reevaluate your life choices? Ginger tea is your friend. It settles the stomach and helps reduce inflammation in your gut. Fresh grated ginger, hot water, maybe a little honey—it’s soothing and warming, like a soft apology to your digestive system. Plus, you’ll feel very “health and wellness” while sipping it in your dressing gown.
6. Toast with honey
Plain toast is a hangover classic for a reason—it’s simple, comforting, and gives you quick, digestible carbs to bump your blood sugar levels back up. However, adding honey takes it up a notch. Honey provides fructose, which may help your body break down alcohol faster. It also makes dry toast way less sad, which is important when you’re already feeling emotionally fragile.
7. Smoothies
If you can’t face solids but know you need nutrients, a smoothie is the way to go. Blend banana, berries, spinach, yogurt, maybe some coconut water—whatever you’ve got that won’t make you gag. It rehydrates, replenishes, and gives your body the vitamins it’s crying out for. Bonus points if you sip it somewhere with natural light and pretend you’re thriving.
8. Oats
Oats are like the comforting friend who brings you tea and doesn’t ask questions. They’re full of complex carbs, which help stabilise your blood sugar, and they’re gentle on a grumpy stomach. Make them with milk or water, add a banana or some honey, and you’ve got a proper recovery breakfast that won’t punch your insides. No heavy lifting, just steady support.
9. Tomato juice
Tomato juice is weirdly polarising, but it actually helps replenish lost electrolytes and vitamins like C and A. It also contains compounds that might help your liver process alcohol faster. And no, this doesn’t mean a Bloody Mary. We’re talking plain juice here—no vodka, no celery stick, no pretending it’s brunch. Just good, solid tomato goodness in a glass.
10. Avocado
Avocados are full of healthy fats, fibre, and potassium, all of which support your poor, overworked body. They also help keep you feeling full without weighing you down. Mash it on toast, sprinkle with a bit of salt, and you’ve got a trendy recovery meal that actually does something besides look good on Instagram. Your brain and belly will both appreciate it.
11. Pickle juice
It sounds unhinged, but pickle juice is a surprisingly effective hangover hack. It’s full of sodium and other electrolytes, and a few sips can help with headaches and muscle cramps. Don’t go chugging a whole jar—just a shot will do. It’s sharp, salty, and kind of disgusting, but also weirdly reviving. Like a slap in the face you kind of needed.
12. Miso soup
This underrated little bowl of magic is warm, savoury, and hydrating—everything you want when your body’s been through it. Miso’s also packed with probiotics, which support your gut and immune system. If you’ve got it on hand or can order it, miso soup is a gentle way to ease back into eating. It’s like a liquid hug that tells your body, “We’ll get through this.”
13. Coffee, but not too much
A lot of people reach for caffeine first thing, but too much coffee when you’re hungover can backfire. It can dehydrate you further and upset your already grumpy stomach. That said, one cup? Totally fair game. A small coffee can help clear the fog and lift your mood—just drink water alongside it. Don’t expect it to be a cure, but it might make you feel slightly more human for a bit.
