Hangovers: Symptoms, Causes & Long-Term Effects

Key Takeaways

• The term “hangover” refers to the negative physical and mental symptoms that often occur the morning after you’ve consumed excessive amounts of alcohol. 
• Hangovers include physical symptoms like headaches, nausea, and psychological effects such as anxiety, known as ‘hangxiety’.
• Acetaldehyde buildup and dehydration are primary causes of hangover symptoms, but dehydration, blood sugar disruptions, and electrolyte imbalances also play a role.
• Frequent hangovers may lead to long-term health consequences including cognitive deficits and liver damage.
• Moderation, hydration, and eating before drinking can help prevent hangovers.
• Safe drinking guidelines suggest no more than one drink per day for women and two for men.
• Rehydration, electrolyte balance, and certain medications can alleviate hangover symptoms.

The term “hangover” is generally applied to the unpleasant symptoms that accompany a night of heavy drinking. While generally temporary, hangovers can lead to long-term problems when they occur regularly. Additionally, frequent hangovers can be a sign that you’re misusing alcohol or even suffering from alcohol use disorder (AUD). 

We’ll explain everything you need to know about hangovers, including their symptoms, causes, and a few remedies for them, and outline the steps for getting treatment for alcohol abuse, if that seems appropriate for your situation. 

The Symptoms of a Hangover

Hangovers manifest a range of physical and psychological symptoms that arise after excessive alcohol consumption. The intensity of these symptoms can vary depending on the amount and type of alcohol consumed. 

Some of the most common hangover symptoms include:

• Headache: Often throbbing or pounding, caused by dehydration and the dilation of blood vessels.
• Fatigue and Weakness: General feeling of tiredness and low energy, as the body recovers from the effects of alcohol.
• Thirst and Dry Mouth: Dehydration from alcohol’s diuretic effects leading to intense thirst and a dry mouth.
• Muscle Aches: Alcohol can cause inflammation and electrolyte imbalances, leading to sore and aching muscles.
• Stomach Pain and Nausea: Alcohol irritates the stomach lining, causing pain, nausea, and sometimes vomiting.
• Sensitivity to Light and Sound: Increased sensitivity to light and noise, making normal environments feel overwhelming.
• Shakiness: Tremors or shakiness, often due to dehydration and low blood sugar levels.
• Dizziness: Feeling lightheaded or unsteady, which can be exacerbated by dehydration and low blood pressure.
• Difficulty Concentrating: Trouble focusing, thinking clearly, and remembering things.

• Mood Disturbances: Feelings of irritability, anxiety, or depression, partly due to the effects of alcohol on brain chemistry.
• Impaired Cognitive Function: Slowed reaction times, poor decision-making, and general cognitive impairment.
• Increased Heart Rate: Palpitations or an increased heart rate, due to dehydration and the body’s effort to metabolize alcohol.

• Sweating: Excessive sweating as the body tries to regulate temperature and eliminate toxins.
• Restlessness and Sleep Disturbances: Poor sleep quality despite feeling tired, often due to alcohol’s disruptive effects on sleep cycles.

Understanding the Causes of Hangovers

The primary cause of hangovers is the buildup of acetaldehyde, a toxic byproduct of alcohol metabolism. When alcohol is consumed, the body converts it into acetaldehyde, which is more toxic than alcohol itself, leading to the notorious hangover symptoms as the body attempts to break it down and eliminate it.

Additional factors that lead to hangovers include:

• Dehydration: Alcohol is a diuretic, leading to increased urine production and dehydration.
• Electrolyte Imbalance: Loss of essential electrolytes like potassium and sodium through increased urination.
• Gastrointestinal Irritation: Alcohol irritates the stomach lining and increases the production of stomach acids.
• Blood Sugar Levels: Alcohol can cause fluctuations in blood sugar levels, leading to fatigue and weakness.
• Inflammatory Response: Alcohol consumption triggers an inflammatory response in the body, contributing to various hangover symptoms.
• Congeners: Byproducts of alcohol fermentation found in higher concentrations in darker liquors can contribute to hangovers.

Understanding the Long-Term Health Consequences of Frequent Hangovers

The experiences of hangovers are not just confined to the immediate aftermath of alcohol consumption but may also have far-reaching implications for long-term health. Frequent hangovers suggest a pattern of heavy drinking that can lead to a cascade of health issues. 

Some of the long-term health consequences of frequent hangovers may include:

• Liver Damage: The heavy drinking that accompanies frequent hangovers can lead to the accumulation of fat in the liver, as well as hepatitis or cirrhosis. 
• Cardiovascular Problems: Frequent hangovers caused by heavy drinking may also lead to hypertension, cardiomyopathy, arrhythmias, and increased risk of heart attack or stroke. 
• Gastrointestinal Issues: Consuming enough alcohol to result in frequent hangovers may trigger things like gastritis, ulcers, pancreatitis, and esophageal varices. 
• Nutritional Deficiencies: Frequent hangovers brought on by heavy alcohol use may cause malabsorption and vitamin deficiencies, which can lead to second-order health problems. 
• Neurological Damage: Frequent hangovers caused by heavy alcohol use may lead to peripheral nerve damage and something called Wernicke-Korsakoff syndrome. 
• Immune System Suppression: Both bacterial and viral infections are more common and severe among people who suffer frequent hangovers.

As you can see, these long-term consequences can be quite severe, further illustrating the importance of preventing hangovers whenever possible. 

Strategies for Preventing Hangovers

To mitigate the discomfort of hangovers, several evidence-based strategies can be employed. 

Some of the most helpful strategies include:

• Moderating your alcohol consumption: Moderation is key; limiting alcohol intake is the most effective way to prevent hangover symptoms. 
• Avoiding congeners: Studies suggest that consuming drinks with lower congeners, such as white wine, vodka, and gin, can reduce hangover severity compared to darker spirits like whiskey.
• Stay hydrated: Ensure adequate hydration by alternating alcoholic drinks with water or non-caffeinated beverages to combat the dehydrating effects of alcohol.
• Don’t drink on an empty stomach: Eat a substantial meal before drinking, which can help slow the absorption of alcohol. Foods rich in healthy fats, such as avocados and nuts, are beneficial.

Ultimately, the surest way to avoid a hangover is to abstain from alcohol or drink in strict moderation. For those who choose to drink, following these guidelines can help minimize the adverse effects the following day.

Guidelines for Moderate Alcohol Consumption

Understanding how to engage in moderate and safe alcohol consumption is essential for preventing hangovers and reducing alcohol-related risks. 

The National Institute on Alcohol Abuse and Alcoholism (NIAAA) and the 2020-2025 Dietary Guidelines for Americans provide clear recommendations for individuals who choose to drink. For men, limiting alcohol intake to two drinks or less per day and for women, one drink or less per day, is advised to minimize the potential for hangovers and other alcohol-related harms.

It’s also important to note that some individuals should avoid alcohol entirely, including those under the legal drinking age, individuals taking medications that interact with alcohol, or managing medical conditions worsened by drinking.

Effective Hangover Remedies: Rehydration and Medication

While abstaining from alcohol is the only guaranteed way to avoid a hangover, there are several strategies and remedies that can help alleviate hangover symptoms. Some of the most helpful include:

• Hydration: Drink plenty of water before, during, and after consuming alcohol to counteract dehydration, which is a major contributor to hangover symptoms.
• Electrolytes: Sports drinks or rehydration solutions can help replenish electrolytes lost due to alcohol’s diuretic effects. 
• Eating: Eating again the morning after drinking can help stabilize blood sugar levels and provide necessary nutrients; foods rich in potassium are especially helpful. 
• Sleep: Getting adequate rest can help the body recover from the effects of alcohol.
• Over-the-Counter Pain Relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help alleviate headache and muscle pain. Avoid acetaminophen (Tylenol), as it can strain the liver, especially if alcohol is still in your system.
• Herbal Teas: Ginger or peppermint tea can help soothe nausea and settle the stomach.

• Supplements: Taking B vitamins, especially thiamine (B1), may help replenish nutrients depleted by alcohol consumption.
• Avoid More Alcohol: While the “hair of the dog” (drinking more alcohol) is a common but controversial folk remedy, it can delay recovery and worsen symptoms later.
• Patience: Sometimes, the best remedy for a hangover is simply allowing time for your body to recover naturally.

Stop the Hangover Cycle and Get Help

Understanding what makes someone addicted to alcohol can be the first step in helping a person seek treatment. Depending on how bad their alcohol abuse has been or if medically-assisted alcohol detox will be needed for withdrawal symptoms, entering into a treatment center may be a necessary option. Professional medical staff can assist in the difficult process of withdrawal, making the transition into sobriety less daunting.

Alcohol abuse treatment programs teach people how to move into an alcohol-free lifestyle while teaching them healthy coping strategies. They can simultaneously help treat any co-occurring mental health issues.

Contact The Recovery Village Palmer Lake if you have questions about treatment or if you’re ready to get on the path to recovery and end your addiction to alcohol.