So, you went a little too hard last night. One too many margaritas in Mexico? Too much sake in Tokyo? Maybe you challenged a German local to a beer-drinking contest and forgot that they’ve been training for this their entire lives. Whatever the case, you’ve woken up with a hangover that could knock out a Viking, and now you need a battle plan.

Traveling is all about experiences—sometimes, that includes discovering how unforgiving a hangover can be when you have a full day of sightseeing ahead. But don’t worry, my friend. You’re about to get the ultimate hangover survival guide so you can bounce back like the seasoned adventurer you are. Whether you’re dragging yourself out of bed for a sunrise hike or just trying to function like a human again, we’ve got you covered.

The Science of a Hangover: What Did You Do to Yourself?

Before we dive into fixing this mess, let’s take a quick look at why your body currently hates you. A hangover is basically your body’s way of saying, “What the hell was that?!” And believe me, it has every right to be upset.

The Culprits Behind Your Misery:

• Dehydration: Alcohol is a diuretic, meaning it kicks out all the water in your system and leaves you drier than the Sahara. This is why you wake up with a mouth that feels like you’ve been chewing on cotton balls and a thirst that could drain an entire lake.
• Toxin Buildup: Your liver is working overtime to process all that alcohol, but it’s struggling—so now, toxins are partying in your bloodstream like they own the place. This is the biological equivalent of a post-wedding clean-up where nobody wants to pick up the empty bottles.
• Electrolyte Imbalance: Your body lost vital minerals like potassium and sodium, making you feel weak, dizzy, and possibly as unstable as a baby deer learning to walk. Your legs are wobbly, your head is spinning, and stairs suddenly feel like an extreme sport.
• Blood Sugar Drop: Alcohol messes with your glucose levels, which is why you’re shaky, tired, and possibly questioning all of your life choices. That vague sadness? The existential dread? Blame it on the glucose rollercoaster.
• Sleep Disruption: You might have passed out, but your sleep quality was absolute garbage. That’s why you feel like you just fought a battle against a pack of wild raccoons—and lost. Your dreams were weird, your pillow was never in the right spot, and somehow you woke up in a position that makes zero sense.
• Inflammation: Alcohol triggers an inflammatory response in your body, which is why your head is pounding, your muscles ache, and your soul feels crushed. Every sound is too loud, every light is too bright, and the world is just a little too cruel today.
• Stomach Irritation: Ever notice that post-drinking nausea? That’s because alcohol messes with your stomach lining and digestive system, leaving you feeling queasy and ready to swear off drinking forever (or at least until next weekend). The thought of food might make you gag, but you know deep down that eating is the only way forward.

Now that we know what we’re dealing with, let’s fix it—step by miserable step.

Step 1: Hydration Is Your New Best Friend

Listen, if you do nothing else from this list, HYDRATE. Your body is screaming for fluids, and you need to answer the call. Chug water like it’s your new religion.

Best Drinks for a Hangover:

• Water: The MVP. Drink as much as you can without turning into a bloated water balloon.
• Electrolyte Drinks: Coconut water, Gatorade, or oral rehydration salts will help restore balance.
• Herbal Teas: Ginger or peppermint tea can soothe nausea and settle your stomach.
• Tomato Juice: Surprisingly helpful! It replenishes vitamins and minerals and might just save your soul.
• Soup Broth: Hydrating and easy on the stomach, perfect for when solid food seems impossible.
• Fresh Fruit Juices: Natural sugars and vitamins will help restore balance and energy levels.

What to Avoid: More alcohol (Hair of the Dog is a trap), coffee (it dehydrates you further), and sugary sodas (blood sugar crash incoming).

Step 2: Eat Like Your Life Depends on It

Your stomach is fragile right now, but skipping food is a mistake. You need nutrients to stabilize your blood sugar and fuel your recovery.

Best Hangover Foods:

• Avocados: Full of potassium to combat dehydration.
• Bananas: Another potassium hero. Plus, they’re easy to eat even when chewing feels like a challenge.
• Toast & Eggs: Simple, easy to digest, and loaded with amino acids that help your liver break down alcohol.
• Oatmeal: Soaks up toxins and stabilizes blood sugar. Bonus points if you manage to get some honey in there.
• Broth-based Soups: Hydrating and packed with nutrients, making them the ultimate hangover comfort food.
• Leafy Greens: Antioxidants help reduce inflammation and speed up recovery.

What To Avoid: Greasy fast food (makes nausea worse), spicy food (bad idea for your stomach), and excessive sugar (your body is already on a rollercoaster).

Step 3: Move, Even If You Feel Like Death

Yes, it sucks. But trust me, getting up and moving a little will help.

Low-Effort Ways to Feel Human Again:

• Take a Walk: Fresh air and movement speed up recovery.
• Stretch or Do Light Yoga: Helps circulation and relaxes tense muscles.
• Take a Cold Shower: Instant wake-up call and energizer.
• Swim if Possible: Water helps you rehydrate and cool down your body.

What Not to Do: Intense exercise (you’ll regret it), staying in bed all day (makes you groggier), or ignoring your body’s warning signs.

Step 4: Power Nap—But Set an Alarm!

Your body needs rest, but don’t oversleep. A 20-30 minute power nap is perfect. Any longer, and you might wake up feeling even worse.

Step 5: Try Local Hangover Cures

Every country has its own secret weapon against a hangover, and as a traveler, you owe it to yourself to explore these time-tested remedies. After all, what better way to immerse yourself in a new culture than by trying their hangover cures?

Global Hangover Cures You Should Try

South Korea – Haejangguk (Hangover Soup)

This savory, rich broth, often made with beef, cabbage, bean sprouts, and coagulated ox blood (yep, you read that right), is a go-to cure for Koreans. It’s packed with nutrients to kickstart your recovery.

Mexico – Menudo

A spicy, tomato-based tripe soup that locals swear by. It might sound intimidating, but it’s known to restore lost electrolytes and settle your stomach—plus, it’s delicious.

Germany – Katerfrühstück (Hangover Breakfast)

Forget light meals; Germans go hard on their hangover recovery. Their remedy includes pickled herring, onions, and gherkins. It might not be for the faint of heart, but it’s packed with sodium to help with dehydration.

Japan – Umeboshi Plums

These salty, sour plums are believed to detoxify your liver and give you a much-needed energy boost. Just be warned—they are incredibly tart.

Thailand – Tom Yum Soup

Spicy, sour, and packed with lemongrass, lime, and chili, this soup will sweat out last night’s regrets and leave you feeling alive again.

Russia – Pickle Juice

Russians swear by drinking pickle brine straight from the jar. It helps replenish lost electrolytes and wakes you up faster than an alarm clock.

Pro tip: If you’re traveling, why not turn your hangover recovery into a mini food tour? You’ll be rehydrating and getting a taste of authentic local cuisine.

Step 6: Pack a Hangover Survival Kit

Smart travelers know that Hangovers are an occupational hazard of having too much fun. Be prepared! A simple hangover survival kit can mean the difference between suffering all day and bouncing back like a pro.

What to Pack in Your Hangover Kit

• Electrolyte Powder or Rehydration Salts: A lifesaver when water alone isn’t enough.
• Pain Relievers: Headaches and body aches? Bring ibuprofen or paracetamol (but avoid aspirin if your stomach is sensitive).
• Antacids: If your stomach is waging war against you, Tums, Pepto-Bismol, or charcoal tablets can help.
• Ginger or Peppermint Tea Bags: Great for nausea and digestion issues.
• Sunglasses & Earplugs: Because bright lights and loud noises feel like personal attacks when you’re hungover.
• Eye Drops & Lip Balm: Alcohol dehydrates everything, including your eyes and lips.
• A Small Snack: A granola bar, banana, or crackers can help when solid food seems impossible.
• Cooling Face Wipes or a Mini Facial Mist: To freshen up when you feel like a swamp monster.
• Essential Oils (Peppermint or Lavender): A quick sniff can ease nausea and headaches.
• A Reusable Water Bottle: To stay hydrated on the go. Bonus points if it has an infuser for lemon slices.

If you’re the over-prepared type (ahem, we see you), you can also bring activated charcoal pills, which some people take before drinking to absorb toxins.

Step 7: Adjust Your Itinerary If Needed

Sometimes, despite your best efforts, your hangover wins. That sunrise hike? It’s not happening. That high-energy city tour? Not today, Satan. Instead of forcing yourself to power through, consider adjusting your travel plans.

Hangover-Friendly Activities That Won’t Make You Regret Life

• Visit a Spa or Hot Springs: A soak in mineral-rich waters can work wonders. Plus, it’s a great excuse to pamper yourself.
• Take a Boat Ride: If your stomach can handle it, a slow cruise can be both relaxing and scenic.
• Visit a Museum or Gallery: Low-energy but still a great way to experience the culture.
• Relax in a Park or Botanical Garden: Nature is healing, and fresh air helps shake off the grogginess.
• Watch a Movie or Enjoy a Café Day: Sometimes, sitting in a cozy, dimly lit place with a hot drink is all you need.

On the flip side, some people swear that a little adrenaline helps kick a Hangover to the curb. If you’re feeling bold (or just slightly unhinged), activities like surfing, zip-lining, or even roller coasters might shake the hangover right out of you. Just don’t say I didn’t warn you.

Final Thoughts: The Best Hangover Cure is Prevention

I know, I know—prevention advice after the damage is done isn’t what you want to hear. But next time, try these tricks:

• Alternate Alcohol with Water
• Eat Before You Drink
• Take a Multivitamin Before Bed
• Drink in Moderation (Or At Least Try!)
• Stick to Clear Liquors (Darker alcohols have more congeners, which worsen hangovers)
• Avoid Sugary Cocktails (They make dehydration worse)

A night out should be fun, not a death sentence for the next morning. But if you do wake up with a hangover, now you know how to fight back and reclaim your travel day.

What’s the worst hangover you’ve had while traveling? Share your survival tips below!