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As the Party Season Begins: How to Avoid Hangovers

With the holiday season upon us, social gatherings are on the rise, leading to many cheerful toasts and celebrations. However, the morning after such events often brings unpleasant reminders, like puffy faces and foggy minds, making one reflect on the previous night’s drinking. This lethargy and lack of focus is not merely a hangover; it results from dehydration and metabolic imbalances caused by excessive alcohol consumption, impacting both physical and mental performance.

A survey conducted by Taisho Pharmaceutical in November 2025, which targeted 1,000 individuals over the age of 20 who have experienced hangovers, revealed that approximately 41.5% have experienced it multiple times. When asked about effective countermeasures, respondents reported practices such as having a light meal before drinking, taking taurine or herbal supplements in advance, pacing their drinks, and maintaining hydration by alternating alcoholic beverages with water or tea.

According to Dr. Hideki Taniguchi from Saiseikai Yokohama City Eastern Hospital, the underlying cause of next-day discomfort stems from dehydration and liver fatigue. The process of alcohol metabolism requires significant water and energy, leading to overall metabolic slowdowns and reduced energy availability in the body.

As we dive into the holiday party season, we sought advice from Dr. Taniguchi on how to drink responsibly and mitigate the risk of next-day performance dips.

Understanding the Morning After

Drinking increases urination due to alcohol's effect on antidiuretic hormone secretion, making it hard for the body to retain water. Consequently, this can lead to cellular-level dehydration. Simultaneously, the liver rapidly consumes glucose and water for alcohol breakdown. This depletes blood sugar levels, thereby reducing energy supply to the brain, resulting in feelings of sluggishness and heaviness. Many find themselves craving comfort food like ramen or rice porridge after drinking, which signals low blood sugar due to excessive glucose consumption.

Thus, rather than simply attributing fatigue to alcohol, it is crucial to acknowledge that it is dehydration and low energy that hinder bodily functions, especially during winter when hydration is often overlooked due to dry heating.

Five Rules for Smart Drinking and Recovery

1. Don’t Drink on an Empty Stomach: Consuming alcohol on an empty stomach leads to rapid absorption and higher blood alcohol levels. Eating beforehand lessens the absorption rate, reducing stress on the liver. Light snacks rich in fats and proteins, such as cheese, edamame, boiled eggs, and nuts, are ideal before drinking.

2. Follow the “One Glass of Water for Every Drink” Rule: Approximately ten times more fluids are expelled from the body than the amount of alcohol consumed. Pairing every drink with water lowers blood alcohol levels and prevents dehydration.

3. Include Seafood in Your Snacks: Feeling sluggish the day after drinking often means your liver is tired. Including foods rich in taurine, such as squid, octopus, clams, and other seafood, can aid in alcohol metabolism. Consuming them with skin may also improve sleep quality due to glycine’s benefits. Additionally, taking taurine prior to drinking noticeably accelerates recovery the next morning.

4. Focus on Recovery the Next Morning: Many headaches and feelings of fatigue stem from dehydration and low blood sugar. After waking, replace lost electrolytes with oral rehydration solutions or sports drinks and consume light meals like rice porridge, fruit, or miso soup to restore glucose levels. To expedite recovery, incorporate foods rich in B vitamins and protein, such as eggs and natto, as well as taurine-rich options.

5. Know Key Nutrients for Preventing Hangovers: Hangovers are not just about remaining alcohol in the system, but rather indicate that liver and cells have not fully recovered. Nutrients like taurine, B vitamins, and electrolytes, alongside amino acids like ornithine and glycine form a robust defense for your liver and hydration.

Essential Nutrients to Combat Hangovers

The Role of Taurine

When considering substances to aid in hangover prevention, taurine from squids, octopuses, and shellfish is paramount. It enhances the detoxification process in the liver, aiding in breaking down harmful acetaldehyde produced during alcohol metabolism and maintaining fluid balance in the body.

Antioxidant Protection with Vitamin E and Polyphenols

These nutrients are crucial for neutralizing oxygen radicals that form during alcohol metabolism. They protect liver cells and promote circulation, thereby combating swelling and skin dullness from overconsumption. Sources include almonds, olive oil, and red wine.

The Power Trio: Cysteine, Vitamin C, and Vitamin B6

This trio is necessary for producing glutathione, a potent antioxidant that reduces oxidative stress from alcohol. Ensuring adequate intake during festive gatherings aids in liver recovery, preventing feelings of fatigue. Foods rich in these nutrients include pork, eggs, and various fruits and vegetables.

Energy Production through B vitamins

B vitamins play a vital role in supporting energy production required for alcohol metabolism. An insufficient supply leads to slower metabolism, increasing fatigue and discomfort. Planning your meals to include foods rich in B vitamins can provide essential support.

Alleviating Ammonia Toxicity with Ornithine

Ornithine aids the urea cycle, which detoxifies ammonia produced during alcohol breakdown. Ensuring intake can be especially valuable during long party seasons to combat liver fatigue.

Healing the Gut with Glutamine

Glutamine supports the repair of the gastrointestinal lining, enhancing overall health and resilience during drinking periods. Foods high in this amino acid, such as chicken breast and tofu, can provide substantial benefits.

Replenishing Electrolytes

As dehydration occurs, the body loses critical electrolytes. Post-drinking recovery should include not just fluids, but opportunistic electrolyte replenishment through snacks like seaweed or warm miso soup.

The Curcumin Advantage

Curcumin from turmeric bolsters liver detoxifying enzymes while mitigating oxidative damage from alcohol. Consuming it with fat-rich foods can maximize absorption.

Supporting Sleep with Glycine

This amino acid promotes restful sleep and supports liver restoration overnight, making it essential for recovery. Fish skin and shellfish are excellent sources, and consuming them whole can enhance intake.

While these strategies are vital for preventing hangovers, the most crucial piece of advice remains: don’t indulge excessively. Rather than facing regret the morning after, equip yourself with the proper knowledge to enjoy a fun and healthy holiday season.