Water and Food while Drinking – How to Drink Smarter
Most hangovers could have been avoided with a few simple steps. Here is the complete guide to looking after your body when you drink alcohol.
Eat well BEFORE you start
Food in your stomach is the most important factor for controlling alcohol's effect. Here's what you need to know:
Protein and fat
Food rich in protein and fat (meat, cheese, eggs) slows alcohol absorption the most. A solid meal 1–2 hours before can halve the effect of the first drinks.
Complex carbohydrates
Pasta, rice and bread give a good feeling of fullness and keep blood sugar stable. Avoid starting with sweets alone – this causes a rapid rise and fall in blood sugar.
Don't drink on an empty stomach
Without food in your stomach, alcohol can be absorbed up to 3x faster. You will feel the effect much sooner and your blood alcohol level will rise dramatically.
Water – your best friend
Alcohol is a diuretic – it makes you urinate more and lose more fluid than you take in. Dehydration is the primary cause of hangovers.
During and after the party
Alternate between alcohol and water. Eat food as you go – snacks, pizza, crisps – everything helps. Take breaks and drink at a slow pace. Avoid mixing many types of alcohol.
Drink at least 300 ml of water. Have a glass of water on the bedside table. Eat something light if possible – a banana, bread or crackers. Lie in the recovery position if you are very drunk.
Start with water and electrolytes. Eat nutritious food: eggs, oatmeal, fruit. Avoid excessive coffee. Rest and let your body do its work. Ibuprofen can help with headaches (never paracetamol with a lot of alcohol still in your system).
The best foods against hangovers
Frequently asked questions about water, food and drinking
Why should you eat before you start drinking?
Food slows the absorption of alcohol into the blood. A solid meal with protein and fat before drinking can reduce peak BAC by up to 50% compared to drinking on an empty stomach. Without food in your stomach, alcohol can be absorbed up to three times faster.
How much water should you drink during an evening with alcohol?
A good rule of thumb: one glass of water (200 ml) for every alcoholic drink. This slows your drinking pace and counteracts dehydration. Also drink 500 ml of water right before going to bed – it's one of the most effective measures against hangovers.
What food is best to eat before drinking?
Protein-rich food (eggs, chicken, cheese), complex carbohydrates (pasta, bread, potatoes) and healthy fats (avocado, nuts) all slow alcohol absorption effectively. A combination works well: pasta with meat sauce provides a solid base. Avoid starting with sweets alone – this gives unstable blood sugar.
Does coffee make you sober?
No. Coffee can make you more alert, but does not reduce BAC or improve coordination and judgement. A 'wide-awake drunk' person is still dangerous behind the wheel and in other situations requiring precision. Only time sobers you up.
Can you cure a hangover with food?
Food after drinking can relieve the symptoms: toast or crispbread eases nausea, bananas replace potassium, eggs help the body break down acetaldehyde (toxin from alcohol), and water rehydrates. But the only real cure is time – the body needs it to complete the detoxification process.