It is estimated that hangovers cost the American economy more than $148 billion each year in lost productivity – approximately $2,000 per working adult. More than 75% of all wine drinkers have experienced a hangover at least once (100% of all real wine drinkers, if you ask me). The problem is amplified for college students, with 25% experiencing a hangover in the past week and 29% missing class due to a hangover. Still holding on to the increasingly vague memories of college, I would say these are low estimates. Hmmmm – or maybe I was always the 1 out of 4 that was pulling up the average. In any event, hangovers are real, they are haunting, and they need to be stopped.
What Causes a Wine Hangover?
Dehydration
Hangovers are primarily caused by dehydration, toxins, and lack-of-sleep. The consumption of alcohol triggers the brain to block hormones that regulate the body’s retention of water. The body no longer conserves water in the kidneys, and instead sends all water directly to the bladder, accounting for your frequent trips to the bathroom. This is an effective response, as far as the body is concerned, as it decreases alcohol in the bloodstream. Unfortunately, it also leaves you dehydrated. Always selfish, your organs will steal water from the brain, at which point the brain says “OWWWWWCHHH”. Glycogen will also be depleted through the process of metabolizing alcohol in the liver, and the whole process will leave your body short on potassium, sugars, sodium, and magnesium. All of this contributes to the fatigue, weakness, and all-around crappy feeling of a hangover.
Toxins
The breakdown of alcohol within the liver will momentarily create chemicals said to be 10 to 30 times more toxic than alcohol itself. These toxins are eventually broken down to non-toxic acetic acid. When drinking slowly, this process works quickly and causes no damage – no hangover. However, when the liver is forced to work overtime, the supply of glutathione is depleted and the toxins build-up and often result in headaches, vomiting, and the momentary swearing-off of drinking ever again.
Additionally, wine contains a heavy dose of toxins that exist as a byproduct of the fermentation process. These toxins, called congeners, are found in much higher concentrations in dark alcoholic beverages. In general, the darker the drink, the more toxins and impurities. Red wine is high on the congener scale. A study at Tulane University showed that congeners significantly increase frequency and severity of the hangover. A Yale article says perhaps up to 10X the effect of drinking clear liquids.
Lack of Sleep
This is a very obvious cause to the hangover that is frequently overlooked. The importance of adequate sleep is well-known. Studies have shown that sleep deprivation can affect our memory, learning, and attention. Nights spent drinking often turn into late nights. On top of that, alcohol decreases the quality of sleep.
It is also said that glutamine may play a key role in preventing deep sleep. While drinking, the body stops production of glutamine, which resumes in double speed once drinking stops. Glutamine may act as a stimulant and produce anxiety and restlessness.
How to Prevent a Wine Hangover
Food, Water, and Vitamin B Beforehand
The obvious way to prevent a hangover is to limit alcohol consumption. But we’re not always interested in the obvious. Once you’ve started drinking and having fun it’s often difficult to know when to pull the plug. To quote the great Frank The Tank, “Once it hits your lips, it’s so good!” OK, I believe he was talking about beer, but the same holds true for wine (although I wouldn’t recommend a wine-bong). The key to preventing a wine hangover is to have plenty of food and water in your system prior to drinking. This will slow the absorption of alcohol and allow your body more time to metabolize without creating excess toxins. A multivitamin full of vitamin B (specifically B12 and B6) can also help, as vitamin B is used while metabolizing alcohol.
Cleanse Your Palate
Occasionally cleansing your palate with water and bread is also a great idea when drinking wine. This allows you to fully enjoy the aroma and taste attributes of the new wine. Bread and water also help combat acidity and fight dental erosion, a big issue for wine drinkers. And any food and water you consume will help slow alcohol absorption and fight dehydration.
Drink White Wine, Stick to One Type of Liquor
If you have a busy day tomorrow and want to reduce your consumption of hangover causing toxins, you might try and stick to white wines. It’s also common belief that you should try and stick to one type of alcohol. Jumping between beer, wine, and liquor will leave your body fighting that many more toxins. Also, keep in mind that carbonation speeds up the absorption of alcohol – there is science behind the phrase “beer before liquor, never been sicker” after all.
When Drinking Mixed-Drinks, Choose Clear Alcohol With Water-Based Mixers
When having fun, the last thing on your mind is preventing the hangover that you may or may not have tomorrow morning. If you want to throw caution to the wind and mix up your liquor types (as I often do), its a good idea to at least stick to clear liquors with water based mixers. This website has a lot of good options. I recommend vodka and soda water with lime (aka Vodka Soda). Of course, the soda is carbonated which increases alcohol absorption, but it is just plain delicious. Through extensive trial and error I have determined that drinking Vodka Soda rarely culminates in a hangover.
Do NOT Take Aspirin Before Drinking
Research published in the Journal of the American Medical Association has shown that taking aspirin before consuming alcohol can increase blood alcohol levels by up to 34%. Aspirin can also irritate or damage your stomach when taken along with alcohol. Ibuprofen and Tylenol (especially Tylenol) can cause serious liver damage when taken along with alcohol.
Curing the Dreaded Wine Hangover
Do not fear, it is not too late. Taking the right steps after waking up with a raging hangover can quickly have you feeling at least sub-decent. Many of the same preventative steps apply. The first key is to rehydrate. Have a big glass of water and eat a banana. The banana will help replenish your electrolytes, primarily potassium, and provide vitamin B. If you can muster up the energy, cook some eggs or stop by McDonald’s for an Egg McMuffin. Eggs contain cysteine, which is an amino acid which directly counteracts the poisonous effects of the toxins produced by metabolizing alcohol. If bananas and eggs aren’t an option, just eat anything. Food will provide energy and eventually get you up and moving.
Once you have something in your system (even if it’s just a cracker), Ibuprofen can help reduce the pain and headaches associated with a hangover. At this point the alcohol should be removed from your system, so you won’t risk liver damage (at least not more than you just caused from a raucous night of drinking).
Avoid coffee and don’t pop open another beer or drink a bloody mary. Drinking again may eventually cause you to get drunk and feel good, but you are only delaying the inevitable and worsening your outlook. Likewise, the caffeine in coffee will only momentarily make you feel better. Caffeine is also a diuretic and will further contribute to dehydration, which is everything you are battling at this point. Continue with the fluids, lay on the couch and watch football, and soon you will be back in action.
