We've all been there – waking up after a night of indulgence, only to be greeted by the unwelcome hangover. It's the price we pay for a long night of excessive drinking, and let's be honest, hangovers are the worst. The grogginess, the headache, the regret – it's a package deal that no one wants to sign up for.

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But what exactly is a hangover? Simply put, a hangover is your body's reaction to overindulgence in alcohol. Alcohol, while being metabolized, stresses your liver cells and alters your body's balance, leading to the dreaded hangover symptoms. These can include headaches, nausea, fatigue, and a general feeling of being unwell.

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Although there's no magical hangover cure (as much as we wish there was), there are ways to alleviate the symptoms. While reaching for greasy food might seem like an instinctive move for brunch, it's not always the best choice.  The right foods can not only provide comfort but also supply essential nutrients and hydration that help your body recover. Foods rich in amino acids, fatty acids, and healing properties can significantly mitigate the symptoms.

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In this guide, we'll explore the best hangover foods that go beyond the usual greasy fare, focusing on replenishing and rejuvenating foods. Whether you're trying to recover from a heavy night of alcohol consumption or preparing for the next, this guide will equip you with all you need to know about mitigating hangover symptoms. So let's dive in and discover how to turn the morning after from dreadful to manageable, one bite at a time!

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Do you find yourself constantly on the go but still want to indulge in healthy foods? The expert chefs at Hungryroot have crafted various delicious recipes, including hangover-friendly recipes and groceries delivered straight to your doorstep.

Whether juggling work, family, or other commitments, Hungryroot helps you enjoy mouthwatering foods without compromising your health goals. Get started today by taking our personalized quiz and start your health journey right from day one!

Best Hangover Drinks

Water

Water is often hailed as the best hangover drink due to its simplicity and effectiveness in combating the dehydrating effects of alcohol. When you consume alcohol, your body loses fluids and essential electrolytes at an accelerated rate, leading to dehydration. Dehydration is one of the primary causes of hangover symptoms like dry mouth. Drinking water replenishes your hydration levels, helping to ease these symptoms. 

• Hop Wtr Blood Orange Sparkling Hop Water

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Coconut Water

Rich in electrolytes like potassium and sodium, coconut water rehydrates the body more efficiently than plain water, counteracting the dehydration effects caused by alcohol. This natural beverage is also gentle on the stomach, which can be particularly beneficial when dealing with hangover-induced nausea. The antioxidants are a bonus that help fight oxidative stress and inflammation, both common after-effects of heavy drinking. By replenishing lost electrolytes, aiding in hydration, and offering a nutrient boost, coconut water is an effective remedy for mitigating hangover symptoms.

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• Nona Lim Lime Coconut Chicken Broth Cup

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Tomato Juice

Tomato juice is an excellent hangover drink due to its rich nutritional profile and hydrating properties. Packed with vitamins, minerals, and antioxidants, tomato juice helps replenish essential nutrients depleted during a night of heavy drinking. Its high concentration of lycopene, an antioxidant, aids in combating the oxidative stress that can be caused by alcohol consumption. Additionally, the natural sugars in tomato juice can provide a much-needed energy boost, while the presence of electrolytes like potassium helps rehydrate the body and restore its electrolyte balance. 

• Hungryroot Grape Tomatoes
• Hungryroot Superfood Tomato Sauce

Pickle Juice

​​Pickle juice is high in electrolytes, especially sodium, which helps replenish the body's salt levels depleted due to alcohol's diuretic effect. This replenishment is key in restoring hydration balance and reducing hangover symptoms like headaches and fatigue. However, be careful about consuming too much pickle juice because it contains vinegar which can aggravate the stomach. The tangy flavor of pickle juice also stimulates saliva production, aiding in hydration and the digestion process. These properties can make pickle juice a surprisingly effective drink for mitigating the unpleasant effects of a hangover.

• Suckerpunch Bread and Butter Pickle Slices
• Suckerpunch Chip-Cut Dill Pickles

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Coffee

Coffee is often reached for as a hangover remedy, primarily for its caffeine content, which can act as a mild analgesic, helping to alleviate headache symptoms associated with a hangover. Caffeine is also a stimulant, providing a much-needed energy boost and helping to combat the fatigue that often accompanies a night of heavy drinking. Additionally, for regular coffee drinkers, a morning cup can help ward off caffeine withdrawal, which can compound hangover discomfort. However, it's important to note that coffee is a diuretic, so it should be consumed alongside water to prevent further dehydration.

• Rise Brewing Nitro Cold Brew Oat Milk Latte
• Rise Brewing Black Nitro Cold Brew

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Best Hangover Foods

Bananas

Bananas are a great source of potassium, an essential electrolyte often depleted during heavy drinking. Replenishing potassium is crucial for restoring normal bodily functions and reducing symptoms like muscle cramps and fatigue. Bananas also contain natural sugars (fructose, glucose, and sucrose), which can provide a quick energy boost. Additionally, they are high in vitamin B6, a vitamin that is often depleted after alcohol consumption and is important for energy metabolism and neurotransmitter synthesis. The fiber in bananas can also aid digestion, helping to settle an upset stomach. This combination of hydration, energy, and nutrient replenishment makes bananas a valuable food for alleviating hangover symptoms.

• Little Spoon Organic Strawberry Banana Shake Pouch
• White Leaf Provisions Organic Pear, Banana + Kiwi Pouch

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Chicken Noodle Soup

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Chicken noodle soup is a hydrating choice for hangover recovery due to its comforting and nourishing properties. The broth in chicken noodle soup helps replenish sodium and other electrolytes lost due to alcohol's diuretic effect. The chicken provides protein, broken down into amino acids that can help repair liver stress. Additionally, the soup often contains vegetables like carrots and celery, which offer vitamins and minerals to aid recovery further. The warm broth can also be soothing for an upset stomach, a common hangover symptom.

• Nona Lim Lime Coconut Chicken Broth Cup
• Bare Bones Instant Chicken Bone Broth

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Sweet Potato

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Sweet potatoes are rich in complex carbohydrates, which provide a steady release of energy to help combat post-alcohol fatigue. Sweet potatoes are also a great source of B vitamins, particularly vitamin B6, which is crucial for energy metabolism and can help detoxify the liver. Additionally, sweet potatoes are high in potassium, an important electrolyte that is often depleted during heavy drinking, thus aiding in rehydration and reducing muscle cramps or weakness. Their high fiber content also aids in digestion and can provide a feeling of fullness, and their natural sweetness can satisfy cravings without causing a spike in blood sugar.

• Bako Sweet Microwave-Ready Sweet Potato
• White Leaf Provisions Organic Apple, Sweet Potato +Beet Pouch
• Kevin’s Natural Foods Mashed Sweet Potatoes

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Leafy Greens

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Leafy greens, such as kale and spinach, are rich in vitamins A, C, and K, as well as B vitamins, including folate, which are vital for energy metabolism and overall health. The high antioxidant content in leafy greens also helps combat oxidative stress and inflammation caused by alcohol consumption. Additionally, these greens are a good source of magnesium, which aids in relaxing muscles, improving sleep, and reducing headaches, common hangover symptoms. The fiber in leafy greens also helps in digestion and stabilizing blood sugar levels, providing a gentle way to help the body recover from the effects of a hangover.

• Earthbound Farms Organic Green Kale
• Josie’s Organics Organic Sweet Kale Chopped Salad Kit
• True Leaf Farms Baby Spinach

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Salmon

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Salmon is an excellent choice for hangover recovery thanks to its high nutritional content. This fish is rich in omega-3 fatty acids, known for their anti-inflammatory properties. Omega-3s also aid in brain function, potentially helping to alleviate the mental fogginess associated with hangovers. Additionally, salmon is a great source of B vitamins, including B12, which are crucial for energy metabolism. The protein in salmon supports tissue repair and can provide a sustained energy boost. 

• Ultco Cold Smoked Sliced Salmon
• Egg Harbor Seafood Atlantic Salmon Fillets
• Hungryroot Smoked Poke Style Salmon
• Acme Blackened Hot Smoked Salmon

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Eggs

Eggs are an excellent source of protein and contain a significant amount of amino acids, including cysteine, which plays a key role in breaking down acetaldehyde, a toxic by-product of alcohol metabolism that contributes to hangover symptoms. Also, eggs are a good source of B vitamins, particularly B12, vital for energy metabolism. Vitamin D and other minerals in eggs also contribute to their overall therapeutic properties. Their versatility and ease of digestion make eggs a convenient and effective option for alleviating hangover symptoms and supporting the body's recovery process.

• Vital Farms Pasture-Raised Hard Boiled Eggs
• Les Trois Petits Cochons Sous-Vide Spinach Feta Egg Bite
• Egglife Foods Original Egg White Wraps

After a long night of indulgence and high alcohol intake, the dreaded hangover can feel like a steep price to pay. However, as we've explored, the right foods can significantly alleviate the discomfort and symptoms. While reaching for greasy foods like a breakfast sandwich, breakfast burrito, or cheese-laden dishes like cheese curds and cheese sandwiches is tempting, these can often exacerbate the problem. Instead, opting for nutrient-rich foods like bananas, leafy greens, eggs, and salmon can offer the necessary vitamins and hydration to help your body recover more effectively. 

It's about choosing foods that replenish what your body has lost, rather than overwhelming it with heavy, greasy items like french fries or overly sweet options like French toast with maple syrup. In some cases, bland foods or a hearty, balanced meal can be more beneficial, helping to stabilize your system without causing further distress. Remember, the key to a smoother recovery lies not only in moderating your alcohol intake but also in wisely selecting your post-hangover meal to help you bounce back from the night before.

We know life can get hectic, but sticking to your healthy lifestyle should be easy. That's why Hungryroot brings custom-selected, healthy groceries that magically turn into delicious recipes delivered right to your door. Our seamless process frees up your valuable time and helps you effortlessly embrace a healthy lifestyle. Let us be your trusted partner on your journey to health — because you deserve to feel good, inside and out.

Start your health journey by taking our personalized quiz to get your recipe and grocery recommendations.

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