The morning after excessive alcohol consumption, most people wake up with a headache, nausea and a general feeling of tiredness. These symptoms are caused by the effects of alcohol on the body and are often referred to as ‘hangover’. Alcohol disturbs the body's water and electrolyte balance, irritates the stomach lining and lowers blood sugar. Therefore, the recovery process after alcohol is very important. In this article, we will discuss what you can do to relieve a headache, soothe the stomach and generally recover faster after excessive alcohol consumption. We will also examine in detail how long it takes for alcohol to leave the body and which foods and drinks can be useful to speed up this process.

How long does it take to eliminate alcohol from the body?

The time it takes for alcohol to leave the body varies from person to person, but as a general rule, the liver can metabolise about 14 grams of alcohol per hour. A standard drink (for example, a glass of beer, a glass of wine or a single shot of spirits) contains about 14 grams of alcohol. It therefore takes about one hour for a drink to be completely metabolised.

However, this time can vary depending on factors such as age, gender, body weight, metabolic rate, general state of health and the amount of alcohol. It can often take 24 hours or more for the body to fully recover from a heavy night and for the effects of alcohol to wear off.

Headache and stomach upset are common symptoms after excessive alcohol consumption. Some practices you can do to alleviate these symptoms will relax you and your body.

Drink plenty of water

Benefits: Alcohol consumption dehydrates the body, leading to symptoms such as headaches and weakness. Drinking plenty of water helps re-hydrate the body and accelerates the elimination of alcohol.

Electrolyte Balancing Drinks

Sports drinks or electrolyte balancing drinks help to restore lost sodium, potassium and other minerals, which relieves muscle cramps and general weakness and helps to restore your energy.

Drinks such as Powerade and Vitamin Water are often available in a variety of flavours and forms. They are designed to quickly restore electrolytes lost after intense exercise or excessive alcohol consumption.

If the above-mentioned drinks are difficult to access, you can prepare them at home. Mix 1 litre of water, half a teaspoon of salt, a quarter teaspoon of baking soda, 2 tablespoons of honey or sugar and half a glass of orange juice or lemon juice. This drink is a practical solution to maintain electrolyte balance.

Consuming Light and Nutritious Foods

Eating light foods such as bananas, toast and oatmeal calms the stomach and stabilises blood sugar. This can relieve stomach discomfort and headache.

Coconut water: Full of electrolytes, coconut water restores minerals lost by the body and increases hydration.
Green tea: Rich in antioxidants, green tea supports liver health and helps remove toxins from the body.
Vegetables: Dark green leafy vegetables (spinach, kale, chard) are rich in antioxidants and fibre and support liver function.
Fruits: Fruits, especially citrus fruits (oranges, lemons, grapefruit), are rich in vitamin C and can help the liver detoxification process.
Yoghurt: With its probiotic content, it supports intestinal health and improves digestion.
Avocado: Avocado is rich in healthy fats and antioxidants and supports liver health.
Tomato juice: Tomato juice is rich in lycopene and antioxidants and supports liver function.
Coffee: Research shows that coffee can support liver function and reduce the negative effects of alcohol.
Ginger tea: Ginger is effective in reducing nausea. Drinking ginger tea relaxes the stomach and relieves nausea.
Warm water with honey and lemon: Warm water with honey and lemon can both stabilise blood sugar and help the liver to process alcohol faster.