As the clock strikes midnight and 2026 begins, countless Brits will raise a glass in celebration. Yet, after the festive indulgences of Christmas, many are already anticipating the dreaded pounding head and nausea that could greet them on the morning of January 1st.
The Proactive Approach to a Hangover-Free Morning
According to medical experts, the key to mitigating a hangover lies not just in the remedies of the morning after, but in the actions taken before and during a night of drinking. Dr Joe M.D., a popular medical commentator with a following of 2.2 million on TikTok, has shared a six-step strategy that he states is medically-proven to help cure the unpleasant effects of overindulgence.
"The 6-step plan has been medically-proven to cure hangovers," Dr Joe asserted in his viral advice. Here is his detailed guide to navigating the New Year's Eve festivities with minimal next-day suffering.
The Six Crucial Steps for Hangover Relief
1. Prioritise Water Consumption
The doctor's first rule is aggressive hydration. He advises drinking plenty of water before going to sleep and immediately upon waking. Alcohol acts as a diuretic, flushing vital fluids and electrolytes from the body. Proactively rehydrating combats this dehydration, which is a primary cause of hangover symptoms like headaches and fatigue.
2. Replenish with Carbohydrates
"Eat a lot of carbs to replete your sugar levels," Dr Joe recommends. Heavy drinking can cause blood sugar levels to plummet. Consuming complex carbohydrates such as toast, crackers, or oats the next morning provides a steady release of energy, helping to stabilise those levels and counter feelings of weakness and shakiness.
3. Opt for Clearer Drinks
Your choice of beverage significantly impacts hangover severity. Darker alcohols like bourbon, brandy, and red wine contain higher levels of congeners—chemical byproducts of fermentation. These substances can irritate blood vessels and brain tissue, leading to more intense hangovers. Choosing clearer spirits like vodka or gin may result in a milder aftermath.
4. Use Painkillers with Caution
While reaching for a painkiller for a throbbing head is common, Dr Joe specifically warns against using acetaminophen (known as paracetamol in the UK). Both alcohol and this type of painkiller are processed by the liver, and combining them can place excessive strain on the organ, potentially causing harm.
5. Consider a Caffeine Boost
A cup of tea or coffee the following morning can offer a temporary lift. Caffeine can provide a short-term sense of alertness and help counteract the grogginess associated with a hangover. However, it is not a cure and may exacerbate dehydration for some, so it should be consumed alongside water.
6. Supplement Wisely
Dr Joe concludes his plan by suggesting supplementation. "Supplement with B vitamins and zinc have been shown to improve hangover symptoms," he states. Alcohol depletes the body's stores of essential B vitamins, so replenishing them may help alleviate some effects. It is emphasised, however, that this supports recovery rather than prevents a hangover altogether.
Recognising Hangover Symptoms and Practising Safe Drinking
The common symptoms of a hangover extend beyond a simple headache. They can include dizziness, nausea, vertigo, sensitivity to light and sound, stomach pain, muscle aches, anxiety, irritability, and increased blood pressure.
Regardless of your plans for New Year's Eve, it is vital to adhere to NHS guidelines on alcohol consumption. Men and women are advised not to regularly drink more than 14 units of alcohol per week. If you do consume this amount, it should be spread over three or more days. Tools like the NHS Drink Free Days app can help monitor and manage intake.
For those seeking advice on alcohol consumption or concerned about someone else, organisations like DrinkAware offer support and information. The national alcohol helpline, Drinkline, can also be contacted on 0300 123 1110.
