We've all been there.
You wake up after a night out, head straight to the kitchen and pour yourself the biggest glass of water you can find.
While drinking water is one of the best things you can do, it's only part of the story.
Alcohol doesn't just leave you dehydrated. It also uses up electrolytes, vitamins and minerals your body relies on every day. That's one of the reasons you can still wake up feeling sluggish, even after drinking plenty of water before bed.
So if you're wondering how to rehydrate after alcohol, here's what you need to know.
Quick Answer
The best way to rehydrate after alcohol is to replace both fluids and electrolytes, eat a balanced meal, prioritise sleep and give your body the nutrients it needs to recover.
Why Does Alcohol Dehydrate You?
Alcohol is a diuretic, which means it increases the amount of urine your body produces.
That's why it's so common to wake up with a dry mouth, a headache or feeling unusually thirsty after a night out.
Common signs of dehydration include:
- Feeling thirsty
- Dry mouth
- Headaches
- Feeling tired
- Difficulty concentrating
But dehydration is only one piece of the puzzle.
As your body processes alcohol, it also uses up nutrients involved in normal energy metabolism and other everyday functions.
Why Water Isn't Always Enough
Water replaces the fluid you've lost. What it doesn't replace are the electrolytes and nutrients that alcohol can also deplete.
And you don't need to play catch-up all at once. Sip water regularly throughout the evening rather than suddenly drinking a huge amount before bed.
Think steady hydration through the day rather than a last-minute litre before sleep.
What Are Electrolytes?
Electrolytes are minerals including sodium, potassium and magnesium that help maintain normal fluid balance and support normal muscle and nerve function.
You'll find them in foods and drinks including coconut water, milk, bananas, leafy greens, potatoes and electrolyte drinks.
You can also add a pinch of Celtic sea salt to water in the morning (an even better balance of minerals than pink himalayan salt).
Is Coconut Water Good After Drinking Alcohol?
Coconut water contains electrolytes including potassium, making it an easy way to get fluids and electrolytes at the same time.
Does Lemon Water Help?
Lemons, strawberries, cucumber or mint not only make water more interesting – so you drink more – but they ‘ slow the flow through digestion for better hydration. Lemons also contain citrate, which is used to prevent certain types of kidney stones.
What About Chia Seed Water?
Chia seed water can help slow the release of fluid in your gut.
The soluble fibre in chia seeds absorbs water and forms a gel-like consistency, which slows digestion and allows moisture to be released more gradually as it moves through your system. This can help support steadier hydration.
Does Water Temperature Matter?
There's no need to avoid cold water but body temperature or room temperature water is thought to be gentler on the digestive system and may be easier to drink in large sips, encouraging you to drink more.
Conversely, research suggests that people tend to prefer cool or cold drinks during exercise and may drink more as a result. One review found fluid intake was around 50% higher with colder drinks compared with warmer options, which may help support better hydration.
Is It Better to Drink Water Sitting Down?
Ayurvedic practitioners say so. They believe sitting down is a relaxed posture that calms your nervous system, helps your body absorb fluids efficiently, and allows the digestive tract to process water smoothly without rushing through your system. But if you are in a rush, drinking water standing up is better than not drinking water at all.
Four Simple Ways to Rehydrate After Alcohol
1. Start Drinking Water Early
Don't wait until you wake up feeling thirsty. Having water throughout the evening and before bed can help replace some of the fluids alcohol causes you to lose.
2. Replace Electrolytes
Foods rich in potassium and magnesium, coconut water or electrolyte drinks can all help support hydration. A pinch of Celtic sea salt in water is also a shortcut to buying electrolyte drinks, which often have added sweeteners.
3. Eat Something Nourishing
Aim for a balanced meal containing protein, carbohydrates and healthy fats to support recovery.
4. Prioritise Sleep
Alcohol can reduce the quality of your sleep, even if you've spent eight hours in bed.
Where Does Rebound Recovery Fit In?
Hydration is one part of recovery. Replacing the nutrients alcohol depletes is another.
That's why Rebound Recovery was created.
Each convenient daily pack contains carefully selected vitamins, minerals, electrolytes and botanical ingredients designed to help support your body's recovery after drinking.
Think of it like this. Water replaces the fluids. Food provides energy. Sleep helps your body recover. Rebound helps replenish what alcohol has taken away, making it an easy addition to your recovery routine before bed or the morning after.
Frequently Asked Questions
Is water enough after drinking alcohol?
Water is essential for replacing lost fluids, but alcohol can also affect your electrolyte balance and use up important nutrients.
What's the best drink after alcohol?
Water should always be your first priority. Electrolyte drinks or coconut water can also help replace electrolytes and improve hydration efforts.
Should I drink electrolytes after alcohol?
Electrolytes help maintain your body's normal fluid balance and can support hydration alongside water.
How long does it take to rehydrate after alcohol?
It depends on factors such as how much you've had to drink, your activity levels and your overall health. Continuing to drink water and eat nourishing meals throughout the day can help support recovery.
Can Rebound Recovery replace drinking water?
No. Water is essential for hydration. Rebound Recovery contains minerals that support hydration but it is designed to complement healthy recovery habits by helping replenish vitamins, minerals, electrolytes and botanical ingredients after drinking.