10 Common Hangover Symptoms You Need to Know

A hangover is an unpleasant collection of physical and mental symptoms that occur after consuming excessive amounts of alcohol. Nearly anyone who has ever consumed alcohol has likely experienced a hangover at some point. These symptoms typically begin when blood alcohol concentration drops significantly and peaks when it reaches zero. The severity of hangover symptoms can vary depending on the amount of alcohol consumed, individual tolerance, hydration levels, and other factors.

Understanding hangover symptoms is essential for recognizing when your body is recovering from alcohol consumption. While hangovers are generally temporary and resolve on their own within 24 hours, the symptoms can be quite uncomfortable and interfere with daily activities. Let’s explore the most common symptoms associated with hangovers.

1. Headache and Migraines

One of the most notorious and common hangover symptoms is a throbbing headache. This headache often feels like a pounding sensation in the temples or throughout the entire head. The pain can range from mild discomfort to severe, migraine-like intensity.

Alcohol causes headaches through several mechanisms. First, it acts as a diuretic, leading to dehydration and the loss of electrolytes, which can trigger headaches. Second, alcohol causes blood vessels to expand (vasodilation), which can contribute to head pain. Additionally, alcohol consumption can disrupt sleep patterns, and poor sleep quality is another factor that can lead to headaches. The presence of congeners—toxic byproducts of alcohol fermentation found in higher concentrations in darker drinks—can also intensify headache symptoms.

2. Nausea and Vomiting

Nausea is another hallmark symptom of a hangover, often accompanied by the urge to vomit or actual vomiting. This queasy feeling in the stomach can make it difficult to eat or drink, even though the body needs fluids and nutrients to recover.

Alcohol irritates the lining of the stomach and increases the production of stomach acid and delays stomach emptying. This combination can lead to inflammation of the stomach lining, a condition known as gastritis. Alcohol also affects the gastrointestinal tract by disrupting the normal digestive process and can trigger the vomiting reflex through its effects on the brain’s chemoreceptor trigger zone. The severity of nausea often correlates with the amount of alcohol consumed and can be exacerbated by drinking on an empty stomach.

3. Extreme Fatigue and Weakness

Feeling exhausted, weak, and completely drained of energy is a common complaint during a hangover. This fatigue goes beyond normal tiredness and can make even simple tasks feel overwhelming.

Multiple factors contribute to hangover-related fatigue. Alcohol significantly disrupts sleep architecture, particularly REM (rapid eye movement) sleep, which is crucial for feeling rested and restored. Even though you might fall asleep quickly after drinking, the quality of that sleep is poor. Alcohol also causes a drop in blood sugar levels (hypoglycemia), which can leave you feeling weak and tired. Furthermore, the body expends considerable energy metabolizing alcohol and repairing the damage it causes, leaving you with less energy for normal activities. Dehydration and electrolyte imbalances further compound feelings of weakness and fatigue.

4. Excessive Thirst and Dry Mouth

Waking up with an intensely dry mouth and unquenchable thirst is one of the first symptoms many people notice when experiencing a hangover. The mouth may feel cottony, and the throat can feel scratchy and parched.

This symptom results from alcohol’s powerful diuretic effect. Alcohol inhibits the release of vasopressin, an antidiuretic hormone that helps the kidneys reabsorb water. Without adequate vasopressin, the kidneys flush out more water than usual, leading to increased urination and subsequent dehydration. For every gram of alcohol consumed, urine output increases by approximately 10 milliliters. This dehydration affects all tissues in the body, including the mouth and throat, causing the characteristic dry, parched sensation. The loss of fluids also contributes to many other hangover symptoms.

5. Dizziness and Vertigo

Many people experience dizziness or a spinning sensation (vertigo) during a hangover. This can make it difficult to maintain balance, and sudden movements may worsen the sensation, sometimes triggering nausea.

Alcohol affects the inner ear, which is responsible for maintaining balance. Specifically, alcohol can change the composition and density of the fluid in the inner ear’s vestibular system. Even after alcohol is no longer present in the bloodstream, the inner ear may still be recovering from these changes, leading to balance problems and dizziness. Dehydration and low blood sugar levels can also contribute to feelings of lightheadedness. Additionally, the drop in blood pressure that can occur during alcohol metabolism may cause dizziness when standing up quickly, a condition known as orthostatic hypotension.

6. Sensitivity to Light and Sound

During a hangover, normal levels of light and sound can feel unbearably intense. Bright lights may seem glaring and painful to the eyes, while ordinary sounds can seem excessively loud and irritating.

This heightened sensitivity, known as photophobia (light sensitivity) and phonophobia (sound sensitivity), occurs because alcohol affects the central nervous system. During intoxication, alcohol acts as a depressant, but during the hangover phase, there is a rebound effect where the nervous system becomes hyperexcitable. This means that sensory nerves become overly responsive to stimuli. The brain’s ability to filter and process sensory information is also impaired during a hangover, making it harder to tolerate normal environmental stimuli. This symptom often accompanies hangover headaches and can make them feel even worse.

7. Difficulty Concentrating and Brain Fog

Mental fog, difficulty focusing, problems with memory, and generally slowed thinking are common cognitive symptoms of a hangover. Tasks that normally require little effort may seem confusing or overwhelming.

Alcohol has significant effects on brain function that persist into the hangover period. It disrupts neurotransmitter balance, particularly affecting glutamate and gamma-aminobutyric acid (GABA), which are crucial for cognitive function. The brain experiences a kind of withdrawal as alcohol leaves the system, leading to cognitive impairment. Poor sleep quality during alcohol-influenced rest means the brain hasn’t had adequate time to perform its normal restorative functions, including memory consolidation. Dehydration also affects cognitive performance, as the brain tissue temporarily contracts when fluid levels are low. Additionally, the inflammation caused by alcohol consumption can affect brain function and contribute to mental cloudiness.

8. Mood Changes and Irritability

Hangovers often bring significant mood disturbances, including irritability, anxiety, depression, and general emotional sensitivity. Some people experience what’s colloquially called “hangxiety”—heightened anxiety during a hangover.

Alcohol affects the brain’s chemistry and emotional regulation centers. While drinking, alcohol boosts certain neurotransmitters that make you feel relaxed and happy, but during the hangover phase, these neurotransmitters drop to below-normal levels, potentially causing feelings of depression or anxiety. Alcohol also increases cortisol (the stress hormone) production, which can contribute to feelings of anxiety and irritability. The physical discomfort of hangover symptoms can make anyone more emotionally sensitive and short-tempered. Additionally, disrupted sleep patterns prevent the brain from properly regulating emotions, making it harder to maintain emotional equilibrium.

9. Rapid Heartbeat and Heart Palpitations

Some people experience a racing heart, pounding heartbeat, or irregular heart rhythms during a hangover. This can feel alarming and may be accompanied by chest discomfort or awareness of one’s own heartbeat.

Alcohol has multiple effects on the cardiovascular system that can lead to these symptoms. It can cause dehydration and electrolyte imbalances, particularly affecting potassium and magnesium levels, which are crucial for normal heart rhythm. Alcohol also triggers the release of stress hormones like adrenaline, which can increase heart rate. The body’s process of metabolizing and eliminating alcohol creates stress on the cardiovascular system. In some cases, excessive alcohol consumption can trigger a condition called “holiday heart syndrome,” where irregular heart rhythms occur even in people without underlying heart disease. While usually temporary, persistent or severe heart symptoms should always be evaluated by a healthcare professional.

10. Muscle Aches and Body Pain

Generalized body aches, muscle soreness, and joint pain are frequently reported hangover symptoms. The body may feel stiff, sore, and uncomfortable, similar to having mild flu-like symptoms.

These aches occur for several reasons. Alcohol consumption causes widespread inflammation throughout the body by triggering the immune system and releasing inflammatory cytokines. This inflammatory response can cause muscle and joint discomfort. Lactic acid can also accumulate in muscles during alcohol metabolism, contributing to soreness. Dehydration affects muscle tissue, making muscles more prone to cramping and discomfort. Additionally, poor sleep quality means muscles haven’t had adequate time to rest and recover, and any awkward sleeping positions maintained during alcohol-influenced sleep can lead to stiffness and pain. The overall stress that alcohol places on the body’s systems can manifest as generalized physical discomfort.

What Causes Hangovers?

Understanding the underlying causes of hangovers can help explain why these symptoms occur. Multiple factors work together to create the unpleasant experience:

Dehydration: Alcohol’s diuretic effect causes excessive fluid loss through increased urination. This dehydration affects nearly every system in the body and is responsible for many hangover symptoms including headache, fatigue, and dizziness.

Acetaldehyde Toxicity: When the liver metabolizes alcohol, it produces acetaldehyde, a toxic compound that is even more harmful than alcohol itself. Although acetaldehyde is quickly converted to less harmful substances, it can accumulate temporarily and cause significant symptoms including nausea, sweating, and rapid heartbeat.

Inflammation: Alcohol triggers an inflammatory immune response throughout the body. This inflammation affects various organs and contributes to symptoms like body aches, difficulty concentrating, and mood changes.

Stomach Irritation: Alcohol increases stomach acid production and irritates the stomach lining, leading to gastritis. This causes nausea, vomiting, and abdominal discomfort.

Low Blood Sugar: Alcohol interferes with glucose production in the liver and can cause blood sugar levels to drop. Low blood sugar (hypoglycemia) contributes to fatigue, weakness, mood changes, and difficulty concentrating.

Sleep Disruption: Although alcohol may help you fall asleep initially, it significantly disrupts sleep quality, particularly REM sleep. Poor sleep contributes to fatigue, cognitive impairment, and mood disturbances.

Congeners: These are byproducts of alcohol fermentation and are found in higher concentrations in darker alcoholic beverages like red wine, whiskey, and brandy. Congeners are thought to worsen hangover symptoms, which is why darker drinks often produce more severe hangovers than clear spirits like vodka or gin.

Withdrawal: Regular alcohol consumption causes the nervous system to adapt. Even a single episode of drinking can create a mild withdrawal effect as the body readjusts to functioning without alcohol, contributing to symptoms like tremors, anxiety, and increased sensitivity to stimuli.

Prevention Strategies

While the only guaranteed way to prevent a hangover is to avoid alcohol altogether, there are several strategies that can help reduce the severity of hangover symptoms:

Moderate Your Alcohol Intake: The most effective prevention method is to drink in moderation or avoid excessive alcohol consumption. Pace yourself and know your limits. Generally, limiting intake to one standard drink per hour allows the body time to metabolize alcohol more effectively.

Stay Hydrated: Drink plenty of water before, during, and after alcohol consumption. A good rule of thumb is to alternate each alcoholic drink with a full glass of water. Drink additional water before going to bed and keep water by your bedside.

Eat Before and While Drinking: Never drink on an empty stomach. Eating food, especially foods rich in protein and healthy fats, slows alcohol absorption and provides nutrients that support alcohol metabolism. Continue snacking while drinking to maintain this protective effect.

Choose Your Drinks Wisely: Clear spirits like vodka and gin typically contain fewer congeners than darker drinks like whiskey, rum, or red wine. This doesn’t mean clear drinks won’t cause hangovers, but they may produce less severe symptoms at equivalent amounts.

Avoid Mixing Different Types of Alcohol: Combining different types of alcoholic beverages can make it harder to track consumption and may worsen hangover symptoms. Stick to one type of drink throughout the evening.

Get Adequate Sleep: Alcohol disrupts sleep quality, so allowing extra time for rest can help your body recover. Try to get a full night’s sleep after drinking rather than cutting sleep short.

Take Supplements: Some people find that taking B vitamins, vitamin C, or electrolyte supplements before drinking or before bed can help reduce hangover severity, though scientific evidence is mixed.

Avoid Smoking: Smoking while drinking can worsen hangover symptoms, particularly nausea and headache.

Know When to Stop: Pay attention to how you’re feeling and stop drinking before you become heavily intoxicated. The more alcohol you consume, the worse your hangover is likely to be.

Frequently Asked Questions

How long does a hangover last?

Most hangovers resolve within 24 hours, with symptoms typically peaking when blood alcohol concentration returns to zero. However, some symptoms may persist longer depending on the amount consumed and individual factors. Most people feel significantly better within 8-12 hours.

Can certain foods cure a hangover?

No food can “cure” a hangover, but eating nutrient-rich foods can help support recovery. Foods with electrolytes, vitamins, and minerals can help restore nutrient balance. Bland, easily digestible foods may be better tolerated if you’re experiencing nausea.

Is it dangerous to have a hangover?

While hangovers are generally not dangerous in themselves and will resolve on their own, they are a sign that you’ve consumed too much alcohol. Severe symptoms like persistent vomiting, confusion, seizures, slow breathing, irregular heartbeat, or loss of consciousness require immediate medical attention as these may indicate alcohol poisoning.

Does drinking water prevent hangovers?

Drinking water helps reduce hangover severity by preventing dehydration, but it won’t completely prevent a hangover if you drink excessive amounts of alcohol. Hydration is one important factor among many that influence hangover symptoms.

Why do hangovers get worse with age?

Many people find hangovers become more severe as they age. This may be due to decreased liver function, changes in body composition (less body water), decreased alcohol dehydrogenase enzyme production, and overall reduced physiological resilience with aging.

Can you go to work with a hangover?

While it’s possible to work with mild hangover symptoms, a hangover can significantly impair cognitive function, reaction time, and performance. Severe hangovers may make it unsafe to work, especially in jobs requiring alertness, coordination, or operating machinery.

What’s the difference between a hangover and alcohol poisoning?

A hangover occurs after blood alcohol levels drop, while alcohol poisoning is a serious and potentially life-threatening condition that occurs when blood alcohol levels are dangerously high. Signs of alcohol poisoning include confusion, vomiting, seizures, slow breathing, blue-tinged skin, unconsciousness, and inability to wake up. Alcohol poisoning requires immediate emergency medical care.

Do hangover pills work?

The effectiveness of hangover remedies and supplements varies, and scientific evidence supporting most products is limited. Some products may help with specific symptoms, but no pill can completely prevent or cure a hangover. It’s best to consult with a healthcare provider before taking any supplements or medications.

References:

• Mayo Clinic – Hangovers: Symptoms and Causes
• NHS – Hangovers
• National Institute on Alcohol Abuse and Alcoholism – Hangovers
• Healthline – Hangover Symptoms
• WebMD – Hangover Symptoms and Remedies