The Truth About Pre-Hydrating to Prevent Hangovers

Most of us have our wellness strengths and a few weekend indulgences that don’t quite make the highlight reel. Whether it’s winding down Friday night with a glass (or three) of wine or a spontaneous celebration with cocktails, waking up with a pounding head and parched mouth is a familiar post-party price. But what if drinking more water before drinking alcohol could help prevent a hangover in the first place?

We asked Kim Rose, RDN, CDCES, CNSC, a Florida-based registered dietitian nutritionist, to explain if “pre-hydrating” is a valid way to outsmart the worst parts of overindulgence.

Why alcohol leads to dehydration and a hangover

“Alcohol is a diuretic,” Rose explains. That means it triggers your kidneys to flush water from your system more quickly, which can leave you dehydrated if you’re not compensating by drinking extra fluids. And since the human body is made up of around 60% water, even mild dehydration can contribute to hangover symptoms like fatigue, headaches, dry mouth, and nausea.

Can pre-hydrating help?

Sort of. While no amount of water will prevent intoxication or cancel out the effects of alcohol, being hydrated going into a night of drinking can make a noticeable difference in how you feel after. “Drinking a glass or more of water alongside every alcoholic drink can help rehydrate the body, which may result in milder hangover effects,” Rose says.

The best way to hydrate before (and while) drinking

If you want to wake up with less regret, hydration needs to be an all-day thing not just a last-minute glass before your first pour. “Since water is lost through sweat, exhaling, and the GI tract, it’s best to start sipping water as soon as you wake up in the morning,” says Rose.

Rather than chugging a bottle before bed which can interrupt your sleep Rose recommends spacing your water intake evenly throughout the day. If you’re headed out in the evening, this gives your body time to fully absorb the hydration benefits.

How much water is enough?

The National Academy of Medicine recommends about 13 cups of water daily for men and 9 cups for women but that’s just a starting point. Factors like your age, physical activity, climate, and even altitude can increase your needs. If you’re drinking alcohol, plan to hydrate more generously, especially if you’re having stronger cocktails or spirits.

Not all water is created equal

If plain water isn’t your thing, finding a source that actually tastes good can help you stick to a consistent hydration habit. Rose suggests trying a Boroux Filter, which removes over 99.9% of common contaminants while preserving essential minerals. Clean, great-tasting water makes staying hydrated easier before, during, and after a night out.

Hydration tips to help prevent hangovers

• Drink a full glass of water before your first alcoholic beverage

• Alternate every drink with water to slow down your intake and support rehydration

• Choose drinks with lower alcohol content if possible

• Eat a meal before or with your drinks to help your body absorb alcohol more slowly

• Avoid sugary mixers, which can intensify hangover symptoms

The bottom line

Pre-hydrating won’t make you immune to hangovers, but it can certainly help. Alcohol depletes fluids quickly, and starting the night well-hydrated puts your body in a better position to recover. Just remember: there’s no magic fix. Hydration is a daily habit, not just a last-ditch effort.

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