While drinking alcohol is a lot of fun, dealing with a hangover can be miserable. Pounding headaches, queasiness, fatigue, and irritability are just some of the possible effects of a night of heavy drinking.
But why does alcohol cause these unpleasant symptoms? Understanding the physiological mechanisms behind hangovers can help demystify this common experience.
Why Alcohol Causes Hangovers
Dehydration and Electrolyte Imbalance
A primary reason that alcohol causes hangovers is its diuretic effect. Alcohol inhibits the release of vasopressin, an antidiuretic hormone, which results in increased urination and, thus, dehydration.
When your body loses fluids more rapidly, it also loses electrolytes like sodium and potassium that are crucial for maintaining proper muscle function and fluidic balance. Dehydration can cause dizziness, fatigue, and headaches throughout your hangover.
Acetaldehyde Toxicity
When you ingest alcohol, the body metabolizes it in the liver. The alcohol is converted into acetaldehyde before being broken down into harmless byproducts that are excreted from the body.
But when you’re imbibing lots of alcohol, your body may not be able to metabolize acetaldehyde quickly enough to keep it from accumulating. Since acetaldehyde is a toxic substance, this buildup can cause nausea, vomiting, and a feeling of malaise.
Congeners
Another contributor to your hangover is the presence of congeners, chemically related byproducts of alcohol fermentation that are found in higher concentrations in relatively dark liquors like whiskey, brandy, and red wine.
Congeners like methanol, tannins, and acetone are believed to increase the severity of hangovers. Methanol is metabolized into formaldehyde and formic acid, both of which are toxic and can exacerbate hangover symptoms.
Inflammatory Response
Alcohol consumption also triggers an inflammatory response. It causes the release of cytokines, proteins involved in inflammation, which can lead to headache, fatigue, and muscle ache.
This inflammatory response, part of the body’s immune reaction to alcohol and its byproducts, increases the discomfort associated with hangovers.
Gastrointestinal Distress
Alcohol irritates the lining of the stomach and increases the production of gastric acid, which can cause gastrointestinal issues like nausea, vomiting, and stomach pain.
Alcohol may also cause food and liquid to remain in the stomach longer than usual, exacerbating feelings of nausea and discomfort.
Alternatives to Alcohol
Any way to skip all these downsides? Avoiding alcohol isn’t always easy in social settings. Fortunately, there are several alternatives available that can provide similar benefits without the costs.
- Mocktails. Nonalcoholic cocktails, or mocktails, mimic the flavors of traditional cocktails but contain no alcohol.
- Kombucha. This fermented tea beverage does include a small amount of alcohol, but generally too little to cause intoxication or hangovers. Kombucha also has probiotics, which are good for gut health.
- Nonalcoholic beers and spirits. These alcohol alternatives provide much of the taste and experience of traditional alcoholic beverages without the risk of a hangover.
- THC-infused drinks. The euphoric and intoxicating effects of cannabis drinks give you a booze-free buzz and no hangover.
While alcohol can lead to unpleasant hangovers due to its effects on hydration, metabolism, and inflammation, there are numerous alternatives available for those looking to enjoy a social drink without the next-day regrets.
