We all love a good night out: getting dressed up in something drowning in sequins, having a boogie on the dancefloor with your pals, and maybe even sampling a new cocktail to boot. And when is a night out more fun than over the festive season? New Year's Eve, we're looking at you!
Ok, so yes, it's all fun and games on the night itself, but unless you're going sober – or at least taking a more mindful approach to drinking – the following morning can be literal hell on earth (hello, hangxiety).
While we can't fix all your morning-after woes, luckily, experts do seem to agree that there are a few tips and tricks you can try to help you feel less rough come morning. And one of the biggies? Your diet.
Yep, those in-the-know say that if you pick the right food before a night out, your pre-drinking meal can help you to stay hydrated, full, and (hopefully) dull any incoming hangovers. Choose the wrong foods before drinking, however, and you could be left feeling bloated, sluggish, and rotten the next day – or more than you would have.
To find out about the very best foods to eat before drinking alcohol, we spoke to Dr Kathryn O'Sullivan, nutrition scientist and dietitian. "The sad truth is there's no real 'cure' for a hangover, but there are certainly ways to help lessen its impact and hasten recovery," she explains. "Rehydration, blood sugar levels, and your gut health are the main areas to focus on."
It's also important to note how much we actually should be drinking. The NHS recommends that men and women shouldn't consume more than 14 units a week, ideally spread over three or more days. As an example, one 750ml bottle of wine (ABV 13.5%) contains 10 units, while a single shot of a spirit is one unit and a 330ml bottle of beer is 1.7 units.
With this in mind, read on for Dr O'Sullivan' tips for the best food to eat before a night out…
What to eat (and drink) before a night out
Drink plenty of water
Before your night out, "aim to drink at least two litres of water during the day," says Dr O'Sullivan. "I'd also recommend having a pint of water with your dinner before going out." Staying hydrated is key, people! You could even add an additional slice of lemon for a bonus health kick, too – livers love lemon.
Try drinking fruit juice or kombucha for added benefits
"Additionally, you could have a glass of fruit juice to keep your Vitamin C levels topped up (as Vitamin C is one of the nutrients alcohol depletes), or kombucha – a gut-friendly fermented tea," says Dr O'Sullivan.
She adds that a probiotic, such as kefir, could also give your microbiome a boost of friendly bacteria, as well as helping to line your stomach and slow down the rate of absorption of alcohol into your blood. Win, win.
Load up on (healthy) fats
Foods with a higher fat content remain in the stomach for longer – so the longer the belly is 'lined', the slower the alcohol will be absorbed into your blood (and hopefully the less likely you are to feel like death the next morning). Salmon, avocado and nuts are all great options.
Opt for a sushi dinner
"Go for Asian cuisines if you are eating out, as they are great for the microbiome thanks to the plant-based meals and fermented drinks," says Dr O'Sullivan. "Sushi, ramen, miso soup, kimchi and stir-fries, which are the basis of many Asian cultures, are ideal [for boosting] your gut bacteria." If you're eating at home, try searching out a recipe for miso brown rice and salmon, a tofu noodle stir-fry or, for a veggie alternative, a tofu ramen.
Add in some liver-loving ingredients
Turmeric, cinnamon, kale, broccoli, beetroot, avocado and lemon are all fantastic foods for helping support the liver, so it's not a bad shout to eat plenty of these during the day before you head to the pub, either. For days when you don't feel like cooking, we love the BOL Power Pots range, as they're always packed full of veg – they count towards two of your five a day – and are nutrient dense (the Creamy Coconut Turmeric Daal is a favourite).
What to eat while you're drinking alcohol
Choose plant-based or dairy products
"Eating while drinking will slow down the rate of alcohol absorption, making it a good idea," advises Dr O'Sullivan. "If you're trying to find food on the go, opt for plant-based choices or dairy foods with live cultures, like yoghurts and cheeses." Pop into your local deli or supermarket and seek out wholegrain wraps or sandwiches packed with veg and proteins, or salads bursting with plants, cheeses, nuts and pulses.
Swap salty snacks for olives or nuts
Avoid salty snacks if you can, as they can add to dehydration, cautions Dr O'Sullivan. "Slow-release carbohydrates, like olives, nuts, chickpea and fava bean snacks – even bread and hummus – will help steady blood sugar levels," she adds. "This will help you feel less drunk and ease hangover symptoms later."
Avoid fizzy and sugary drinks
If you struggle with bloating, it's best to steer clear of any carbonated drinks, such as champagne and even fizzy water, as they can speed up the rate of alcohol absorption and make you feel drunk quickly. "They can also cause the dreaded bloating," confirms Dr O'Sullivan. "Alcohol irritates the gut, which is another cause of bloating. Dysbiosis [sometimes defined as an 'imbalance' in the gut microbial community and has been linked to certain diseases, such as rheumatoid arthritis] can do the same – another reason to focus on your gut."
The best thing to eat for a hangover
Put down the coffee and up your fruit intake
We're sorry to be the ones to break this to you, but coffee isn't on Dr O'Sullivan's list of recommended quick-fixes. As much as you might feel the need for a caffeine fix, " it will only dehydrate you further," she says. "Stick to water to re-hydrate, and kombucha or fruit juice to replenish your microbiome and replace depleted vitamins."
She also recommends trying a smoothie containing bananas, as they're rich in potassium and help to restore your electrolyte balance. "Electrolyte sports drinks can help with this too," Dr O'Sullivan adds. "Choosing hydrating foods like watermelons, celery, strawberries – and basically all fruits – will be a refreshing way to rehydrate."
Choose your meal wisely
Alongside fruits, opting for a meal full of vegetables (think: spinach, kale, sweet potatoes, carrots, peas, peppers, tomatoes, cucumber), dairy (such as cow’s milk, yogurt, cheese, milk alternatives like almond or soy) and whole grains (bread, granola, oats, rice, pasta) will do you the world of good.
"Team them with proteins (eggs, beans, meat, nuts, eggs, dairy), fats (avocado, sunflower seeds, olives, cashew, peanuts, almonds) and a pre or probiotic supplement if you can," says Dr O'Sullivan. Eggs and avocado on wholegrain toast? Coming right up!
Books for your sober curious journey
Mindful Drinking: How Cutting Down Can Change Your Life by Rosamund Dean
The Sober Curious Reset: Change the Way You Drink in 100 Days or Less by Ruby Warrington
Jennifer Savin is Cosmopolitan UK's multiple award-winning Features Editor, who was crowned Digital Journalist of the Year for her work tackling the issues most important to young women. She regularly covers breaking news, cultural trends, health, the royals and more, using her esteemed connections to access the best experts along the way. She's grilled everyone from high-profile politicians to A-list celebrities, and has sensitively interviewed hundreds of people about their real life stories. In addition to this, Jennifer is widely known for her own undercover investigations and campaign work, which includes successfully petitioning the government for change around topics like abortion rights and image-based sexual abuse. Jennifer is also a published author, documentary consultant (helping to create BBC’s Deepfake Porn: Could You Be Next?) and a patron for Y.E.S. (a youth services charity). Alongside Cosmopolitan, Jennifer has written for The Times, Women’s Health, ELLE and numerous other publications, appeared on podcasts, and spoken on (and hosted) panels for the Women of the World Festival, the University of Manchester and more. In her spare time, Jennifer is a big fan of lipstick, leopard print and over-ordering at dinner. Follow Jennifer on Instagram, X or LinkedIn.
