Effective ways to recover the body: How to best deal with a hangover

Have you woken up with that familiar feeling of fatigue, thirst, and a slight throbbing headache? A hangover is not just an unwanted side effect of a fun evening – it’s your body’s way of reminding you that it’s still working to break down the alcohol.

A slightly too wild night out can easily become the worst enemy of your workout the next day. Unfortunately, classic "recovery tips" like eating fried food or drinking a hangover cure can actually make things worse.

Here are the best tips to reduce the effects of a hangover and give your body the best possible chance to recover.

What is a hangover?

A hangover means that the liver is still working on breaking down the alcohol. There are no shortcuts to make it go away immediately, but there are good habits that help the body recover faster. This way, you can continue working toward your fitness goals without losing too much momentum.

Alcohol’s impact on the body

Alcohol affects the body in many ways. In the long term, it can damage the brain, heart, and liver. Even in isolated instances, it affects the body’s oxidation and fluid balance, which can lead to everything from impaired cognitive function to increased cravings for alcohol due to changes in the brain’s structure.

So, how can you help your body recover the day after?

Restore your fluid balance

Rehydrating the body is one of the most effective ways to alleviate a hangover. Alcohol is a diuretic, meaning it causes you to lose more fluids than usual – hence the frequent bathroom visits. This fluid loss also means that your body loses important electrolytes and minerals.

Electrolytes are essential for the body to retain fluid and maintain key functions. Studies show that water combined with electrolytes and minerals can effectively counteract dehydration. A sports drink or a glass of Resorb can help restore the balance, although the effect may vary from person to person.

Iron deficiency and alcohol

Alcohol can lower the body’s iron levels and interfere with the production of iron-related proteins. Iron is important for growth and oxygen transport. Since alcohol increases oxidative stress, the body may struggle to produce hemoglobin for red blood cells, which can lead to anemia (low blood count).

What is oxidative stress?

Oxidative stress occurs when the body has an imbalance between free radicals and antioxidants. Free radicals are unstable molecules that form naturally during processes like metabolism and alcohol breakdown.

The liver is particularly vulnerable to oxidative stress because it’s where alcohol is primarily broken down. Excessive alcohol consumption can damage the liver, impair the body’s fat metabolism, and lead to inflammation.

Antioxidants – your best friend when hungover

Antioxidant-rich foods can speed up the body’s breakdown of alcohol. While fast carbohydrates (which lack fiber) can slow down the breakdown, nutrient-dense foods help the body recover faster.

Coffee is an effective source of antioxidants, but since caffeine is a diuretic, you should combine it with extra fluids to avoid further dehydration. Ferritin, a protein that stores iron in the body, is also important for restoring iron levels. Good sources of ferritin include legumes like lentils, chickpeas, and soybeans. Zinc and niacin can also help the liver break down alcohol more efficiently.

Many antioxidant-rich foods also function as prebiotics and strengthen the gut microbiota. Alcohol often damages the diversity of the gut microbiome, but fiber-rich foods like whole grains and fruits can help restore the balance.

Probiotics protect the stomach and liver

Probiotics can help restore the balance of the gut microbiota after alcohol consumption. While direct effects on the liver aren’t fully established, improved gut health can indirectly support liver recovery.

Supplementing the diet with probiotics helps restore the balance of the gut microbiota. Good sources of probiotics include yogurt, sourdough bread, and kombucha.

Light exercise for faster recovery

Alcohol affects athletic performance by impairing both cognition and oxidation – two crucial processes for focus and endurance.

Light exercise can help the body repair these functions. Walking, light jogging, or restorative yoga are gentle ways to help the body recover. High-intensity interval training (HIIT) can also boost metabolism, but there is limited evidence that it directly accelerates the breakdown of alcohol.

What to avoid when hungover

Fasting is not a good method for handling a hangover. Alcohol affects the body’s ability to handle short-chain fatty acids, and the body prioritizes breaking down alcohol over entering ketosis. That’s why the body often craves fatty foods during a hangover – as a way to get quick energy.

Alcohol also affects motor skills, which means that training with heavy weights can increase the risk of injury. If you’re committed to your training routine, consider postponing your workout or skipping the next night out.

And no – the classic “hangover cure” in the form of a morning beer will only prolong the recovery process.

How to recover from a hangover

A hangover often requires a quiet recovery day. Drink Resorb, eat a balanced breakfast with yogurt, fiber-rich muesli, and fruit, and complement it with a cup of coffee (with extra water) for an antioxidant boost. These simple steps can help the body recover faster from dehydration and oxidative stress.

Take it easy, listen to your body, and give it the time it needs. Before you know it, you’ll be back in your workout routine – stronger and wiser for the next night out.