Cocktails Without the Regret: My Hangover Prevention Routine

If you follow me on Instagram, you know that I love a good cocktail. Since moving to Santa Barbara, there seems to be a good reason to have a cocktail (or 2 or 3) quite often! As much as I love social drinking, I just don't bounce back like I used to in my younger years. More than one drink can leave me feeling dehydrated and sluggish the next day.

To help counteract the negative effects of alcohol, I've put together a simple routine that helps me enjoy my cocktails while giving my body a little extra support. Is it foolproof? Of course not. The only guaranteed way to avoid a hangover is to avoid alcohol altogether. But I've found that a few smart habits—like staying hydrated, replenishing electrolytes, and taking a few supplements that work for me—can make a noticeable difference in how I feel the next day.

This is not a solution to drink yourself into oblivion and not pay a price. You should never drink more than your body can handle (and these days, mine can't handle much). It's simply the routine that works for me when I know I'm going to enjoy a few cocktails. If you've been looking for ways to wake up feeling a little more like yourself the next morning, here's exactly what I do.

1. Hydrate...You want to hydrate BEFORE you start drinking. If you are already a dehydrated, consuming alcohol quickly worsens your fluid shortage. Without enough water in your system, alcohol absorbs and moves through your bloodstream at a higher concentration level. This causes accelerated intoxication and contributes to a hangover the next day. If I feel like I am not hydrated enough before cocktail hour, I will have my favorite electrolyte drink, Cure Hydration, before I enjoy a cocktail. And this goes without saying...drink water in addition to your cocktails (or beer/wine)! More electrolytes before bed will ease dehydration while you sleep and prevent a headache the next morning.

   
   

2. I never drink on an empty stomach. I used to be able to do this...all the time, no problem. Now I deal with some gut issues, so I make sure I have food in my stomach first. Drinking on an empty stomach is similar to drinking dehydrated—it causes alcohol to move straight to your small intestine and enter your blood in minutes. Your blood alcohol level spikes fast, making one drink feel like three. It also causes damage to your stomach lining (I learned this the hard way). If I drink on an empty stomach, no amount of food after will undo what has already happened.

   
   

3. This is a big one...DRINK CLEAN! Not all cocktails are created equal, and many popular spirits, flavored liquors, wines, canned cocktails, and hard seltzers contain added sugars, artificial flavorings, colors, and other ingredients that I don't want to consume.

   While alcohol itself is still the biggest factor in how you'll feel the next day, I've found that sugary, overly processed drinks tend to leave me feeling even more sluggish and dehydrated. Ever notice how some wine makes you feel worse than others? The US allows 76 approved winemaking additives and none of them are required to be listed on the wine label. Tequila is also a culprit when it comes to added flavorings and sugar. Even high-end tequilas can have additives. I gravitate toward high-quality spirits with minimal, clean ingredients and pair them with clean mixers like soda water or fresh citrus juice, instead of sugary pre-made mixes. If I'm drinking wine, I look for producers that use fewer additives and don't load their wines with unnecessary sugar. A simple, thoughtfully made drink won't magically prevent a hangover, but choosing cleaner ingredients is one more way I support my body while still enjoying a cocktail.

   
   

4. I take an alcohol metabolizer supplement. This was a game changer for me! An alcohol metabolizer supplement can help break down alcohol and its toxic byproducts, reduce gut absorption, and help support liver enzymes. In short, it will help ease your hangover symptoms. I have tried many, and this one is my favorite! It has clean, highly potent ingredients, it is made in the USA, and it is third-party tested. I take 3 before my first drink and 3 when I am done drinking for the evening (often with another Cure electrolyte pack!).

   
   

5. Take Magnesium—if you aren't already taking it nightly, you should definitely take it after an evening of cocktails. Specifically, magnesium glycinate because it promotes relaxation, supports sleep, and is gentle on the stomach. Magnesium can help replenish lost minerals, ease muscle tension, and support nerve function. My favorite magnesium supplement is made by Designs for Health. It is available at Pure Formulas (where I buy most of my supplements) and on Amazon.

   
   

6. The day after...More electrolytes if I feel like I need them! Then some matcha with my favorite collagen and whey protein powder. Protein the morning after drinking can help stabilize your blood sugar and replenish amino acids.

   
   

7. Supplements...There are a few supplements in my regimen that are even more important after drinking. These may not make you feel better right away, but they can help the recovery process and repair the damage from drinking. Alcohol depletes water-soluble B vitamins from your system and interferes with how your body absorbs them, so replenishing these nutrients with a good vitamin b complex can help support cellular energy production and combat fatigue. B6 and B12 act as cofactors in energy metabolism, which can help reduce the heavy fatigue and brain fog caused by a night of drinking. Thiamine (B1) and niacin (B3) assist the liver with enzymatic pathways used to process and break down the toxic byproducts of alcohol. I also take a liposomal glutathione supplement. Glutathione can help by lowering toxic acetaldehyde (the harsh byproduct of alcohol metabolism), reducing oxidative stress, and supporting liver recovery. Lastly, I like to take some organic spirulina. Spirulina is rich in a powerful antioxidant called phycocyanin, which fights oxidative stress. It can help by reducing inflammation, supplying antioxidants, and replenishing depleted nutrients. And if all else fails, some good under-eye patches, a couple of ibuprofen, and a breakfast burrito are in order!

I know this seems like a lot of hoops to jump through just to have a few drinks, but it is worth it for me because I definitely feel the difference when I skip these steps. At the end of the day, I know that alcohol isn't good for our bodies, and I'm certainly not suggesting that anyone needs to drink to have fun. But I also believe that a healthy life is about more than nutrition labels and step counts. It's about connection, celebration, laughter, and making memories with the people we love. If sharing a cocktail with friends or family is something you enjoy, I don't think every sip should come with guilt or anxiety. Drink mindfully, know your limits, take good care of yourself, and enjoy it, and don't stress about it.

Cheers to living well, enjoying happy hours with friends, and drinking responsibly.