From nausea and pounding headaches to brain fog and “why did I say that?” anxiety, hangovers have a way of hijacking entire weekends. One minute you’re enjoying a night out, the next you’re waking up foggy, dehydrated and wondering why two drinks suddenly feel like five.
While some struggle more than others, most of us have found ourselves Googling hangover remedies at one point or another. But what many people don’t fully understand is the science behind sore heads - and how small, informed choices can support the body after social occasions.
That’s why we’ve pulled together this guide to help you understand what hangovers actually are - and how supporting your body’s normal processes can make a difference to how you feel overall.
WHAT IS A HANGOVER?
A hangover is a collection of physical and psychological symptoms that can occur after drinking alcohol. Common symptoms include headache, fatigue, nausea, dehydration and anxiety - more commonly known as “hanxiety”.
Most hangovers last between 8 and 24 hours, although this varies depending on how much alcohol was consumed, whether you ate beforehand, your hydration levels, sleep quality, body composition and alcohol tolerance. In short, no two hangovers are the same.
WHY DO HANGOVERS HAPPEN?
Hangovers occur because alcohol disrupts several systems in the body at once. As your blood alcohol level returns to zero, your body works to restore balance - and that process can leave you feeling less than your best. Here’s what’s happening behind the scenes:
Dehydration and Electrolyte Loss
Alcohol acts as a diuretic, meaning you urinate more frequently. This can lead to fluid and electrolyte loss, contributing to headaches, dry mouth and fatigue.
Toxin Build-Up
Alcohol is broken down in the liver in two steps: first into acetaldehyde (a toxic compound), then into acetate (a less harmful substance that is eventually eliminated). When alcohol is consumed in larger amounts, acetaldehyde can temporarily accumulate, which may contribute to nausea, sweating and a racing heart.
Disrupted Sleep
While alcohol may help you fall asleep faster, it reduces REM sleep and increases nighttime wakefulness. The result? You may wake feeling foggy and unrefreshed.
Blood Sugar Changes
Alcohol can interfere with the liver’s ability to regulate blood glucose, potentially leading to shakiness, weakness and difficulty concentrating.
Inflammation
Alcohol activates the immune system, increasing inflammatory chemicals in the body. This contributes to the general “flu-like” feeling many people report the next day.
Stomach Irritation
Alcohol irritates the stomach lining and increases acid production, which can cause nausea, discomfort and vomiting.
WHY ARE MY HANGOVERS SO BAD?
If your hangovers feel especially intense or long-lasting, there may be several contributing factors:
- You were dehydrated before drinking
- You drank quickly or on an empty stomach
- You chose darker liquors, which contain higher levels of congeners (chemical byproducts linked to more severe symptoms)
- You experienced poor-quality sleep
- You have a lower alcohol tolerance
- You’re sensitive to anxiety or stress
- You consumed more alcohol than you realised
If hangovers regularly last more than two days, involve persistent vomiting or significantly affect your mood, it may be worth reviewing your drinking habits and speaking to a healthcare professional.
WHY DO HANGOVERS GET WORSE WITH AGE?
If hangovers feel worse than they used to, you’re not imagining it. As we age, several physiological changes occur:
- We carry less total body water
- Alcohol metabolism can slow
- Sleep becomes lighter and more fragmented
- Recovery from inflammation may be less efficient
This means the same number of drinks that once felt manageable may now result in higher blood alcohol concentrations, poorer sleep and more prolonged fatigue. Hormonal shifts, stress sensitivity and potential medication interactions can also amplify alcohol’s after-effects.
HOW TO OPTIMISE RECOVERY THE DAY AFTER: GEORGIE ROBERTSON’S TIPS
- Rebound Recovery Packs – Don’t forget them before and after a night out. If you feel like you need a little extra support the next day, you can always have another pack (PRE in the morning and POST before bed)
- Meditation - Meditation can be a helpful way to unwind, especially when you’re feeling tired. It’s a simple way to reset and support a more balanced mood and to boost energy.
- Move Your Body – Definitely not an intense workout like HIIT when the body is already under stress recovery. An intentional walk or light stretch to get your blood flowing can help you feel more refreshed and help to optimise detoxing.
- Saunas and Ice Baths – Spending time in a sauna can help you relax and unwind. Some people enjoy following it with an ice bath as part of their wellness routine and to improve stress resilience.
- 12/13/14 Fruit, Veg, Herbs and Spices – Aim for 12–14 portions, with around 80% coming from veg, spices and herbs. Choose fresh produce where possible, skins on where possible, variety and a rainbow of colours
- Laugh – Call a friend, talk about the night, and enjoy the memories. A good laugh can go a long way.
- Drink Plenty of Water – Staying hydrated is key, especially after a late night. Keep your water intake up to help you feel your best.
SUPPORTING YOUR BODY AFTER SOCIAL OCCASIONS
Late nights, disrupted routines and demanding schedules can all leave you feeling depleted. Prioritising hydration, balanced nutrition and quality sleep plays an important role in maintaining normal bodily function during these times.
Rebound Recovery is a nutritionist-formulated wellness supplement containing carefully selected vitamins, minerals and botanicals, including:
- Vitamins C, B6 and B12, which contribute to the reduction of tiredness and fatigue.
- Magnesium and B vitamins, which contribute to normal psychological function and nervous system function.
- Choline, which contributes to the maintenance of normal liver function.
- Zinc and iron, which contribute to normal cognitive function.
- Vitamin C and selenium, which contribute to the normal function of the immune system.
- Vitamin C and E, which contribute to the protection of cells from oxidative stress.
When taken as directed and as part of a balanced lifestyle, these nutrients can support your body’s everyday functioning during periods of increased physical or mental demand.
Because feeling your best isn’t about extremes - it’s about supporting your body consistently.