Everyone has their own hangover remedy. Your mate swears by a cold shower and a flat lemonade. Your mum insists on dry toast and black tea. The internet suggests everything from activated charcoal to pickle juice. But which of these home remedies actually have evidence behind them, and which are just wishful thinking?
Let us separate the science from the folklore.
Remedies With Good Evidence
Oral Rehydration Solutions
Verdict: Effective
This is not exactly a home remedy in the traditional sense, but it is the single most evidence-backed approach to hangover recovery. Oral rehydration solutions (ORS) like Hydralyte and Gastrolyte contain a precise balance of sodium, potassium, and glucose designed to maximise water absorption in the intestines.
The World Health Organization developed the ORS formula to treat dehydration from cholera and gastroenteritis, but the same principles apply to alcohol-related dehydration. Available at every Australian pharmacy and most supermarkets, these are worth keeping in the cupboard.
Ginger
Verdict: Probably helpful
Ginger has strong evidence for reducing nausea and has been used medicinally for thousands of years. Multiple clinical trials have shown it to be effective for nausea caused by motion sickness, pregnancy, and chemotherapy. While there is less direct research on hangover nausea specifically, the mechanism is the same — ginger compounds (gingerols and shogaols) act on serotonin receptors in the gut to calm the nausea signal.
Try ginger tea (steep fresh ginger slices in hot water for 5 to 10 minutes), ginger ale made with real ginger, or even plain ginger biscuits. The key is using a product that contains actual ginger, not just ginger flavouring.
Sleep and Rest
Verdict: Effective
It might seem obvious, but sleep is one of the most effective hangover treatments. Alcohol disrupts your normal sleep architecture, reducing the amount of restorative REM sleep you get. Even if you slept for 8 hours after drinking, the quality was likely poor.
If you can, sleeping in or napping during the day allows your body to catch up on the restorative sleep it missed. Research shows that hangover symptoms are worse when sleep quality is poor, and better when people get adequate rest.
Bland Carbohydrates
Verdict: Helpful
Toast, crackers, plain rice, or oats help in two ways. First, they absorb excess stomach acid that is causing nausea and heartburn. Second, they provide glucose to help stabilise your blood sugar, which alcohol has disrupted.
There is nothing special about any particular type of bland carbohydrate — the key is that it is easy to digest and does not irritate your stomach further. White bread, plain crackers, or simple rice are all good options.
Bananas
Verdict: Helpful
Bananas are rich in potassium, one of the key electrolytes depleted by alcohol’s diuretic effect. They are also easy on the stomach, provide quick-release natural sugars for energy, and contain vitamin B6, which some research links to reduced hangover severity.
A banana with toast or blended into a smoothie is an excellent recovery breakfast.
Remedies With Mixed or Limited Evidence
Cold Shower
Verdict: May help alertness but does not cure hangover
A cold shower will not remove alcohol metabolites from your system or rehydrate you, but it can make you feel more alert through the shock response. Cold water exposure triggers the release of norepinephrine, a neurotransmitter associated with alertness and focus.
Some people find this helpful for shaking off the grogginess, but others find it unpleasant and stress-inducing when they are already feeling terrible. If you try it, a cool (not ice-cold) shower may be a more tolerable starting point. Make sure you are not dizzy before stepping in — hangover-related light-headedness and slippery shower floors are a bad combination.
Honey
Verdict: Possibly helpful with limited evidence
Honey contains fructose, and there is a theory that fructose helps the body metabolise alcohol more quickly. A few small studies have suggested a modest benefit, but the evidence is far from conclusive. The amount of fructose in a spoonful of honey is probably too small to make a meaningful difference to your metabolism.
That said, honey is a natural source of quick energy and is gentle on the stomach. Adding it to ginger tea or drizzling it on toast certainly will not hurt and may help if your blood sugar is low.
Peppermint Tea
Verdict: May help with nausea but limited specific evidence
Peppermint has some evidence for soothing digestive discomfort and nausea, particularly in the context of irritable bowel syndrome. The menthol in peppermint relaxes the muscles of the digestive tract, which can reduce cramping and bloating.
For hangover nausea specifically, there are no dedicated clinical trials, but the mechanism is plausible. Peppermint tea is also hydrating and caffeine-free, making it a reasonable choice.
Bone Broth or Chicken Soup
Verdict: Probably helpful but limited specific evidence
Broth and soup provide fluid, sodium, and easily digestible nutrients — all things your body needs after heavy drinking. There is good evidence that sodium-containing fluids are better for rehydration than plain water, and broth delivers this in a palatable, warming form.
While there are no clinical trials specifically on bone broth for hangovers, the nutritional profile makes it a sound recovery choice. If you can manage to eat, a bowl of miso soup, chicken soup, or vegetable broth is an excellent option.
B Vitamins
Verdict: Mixed evidence
Alcohol depletes several B vitamins, and some studies have suggested that B vitamin supplementation may reduce hangover severity. However, the evidence is inconsistent, and the most commonly cited studies are quite dated.
Taking a B-complex vitamin probably will not hurt, but do not expect dramatic results. You will get B vitamins naturally from foods like eggs, whole grains, and bananas as part of your recovery meals.
Remedies With Poor or No Evidence
Activated Charcoal
Verdict: Not effective
Activated charcoal is used in emergency medicine to absorb certain poisons in the stomach, but it needs to be taken within an hour of ingestion to be effective. By the time you have a hangover, the alcohol has long since been absorbed into your bloodstream. Charcoal cannot pull alcohol or its metabolites back out of your system.
Additionally, activated charcoal can cause nausea, vomiting, and constipation — exactly the symptoms you are trying to avoid.
Hair of the Dog (More Alcohol)
Verdict: Not effective and potentially harmful
Drinking more alcohol the morning after does not cure a hangover — it delays it. Alcohol temporarily suppresses the nervous system’s rebound response that contributes to hangover symptoms, creating an illusion of relief. But the hangover will return, often worse than before, once the new alcohol is processed.
More importantly, regularly using alcohol to manage hangover symptoms is a recognised warning sign of alcohol dependence. The NHMRC strongly discourages this practice.
Sweating It Out (Sauna, Hot Yoga, Exercise)
Verdict: Not effective and potentially risky
You cannot sweat out alcohol or its metabolites. By the time you have a hangover, your liver has already processed most of the alcohol. Vigorous exercise or sauna use while hungover can worsen dehydration, strain your cardiovascular system, and increase the risk of fainting.
Light movement like a gentle walk in fresh air is fine and may help you feel better psychologically, but intense physical activity should wait until you are fully recovered and rehydrated.
Pickle Juice
Verdict: Insufficient evidence
Pickle juice has become a popular hangover remedy, particularly online. The theory is that it replaces sodium lost through alcohol’s diuretic effect. While it does contain sodium, there is no clinical evidence that it is more effective than simply eating something salty or using a proper rehydration solution.
Some people also find the strong vinegar taste unpleasant when nauseous, which can trigger vomiting.
Painkillers (Caution Required)
This deserves special mention because it is extremely common. While reaching for painkillers is understandable:
- Paracetamol (Panadol): Be cautious. Your liver is already working hard to process alcohol metabolites, and paracetamol is also processed by the liver. Combining the two can increase the risk of liver damage, especially at higher doses.
- Ibuprofen (Nurofen): Can help with headache and body aches, but it irritates the stomach lining — which is already inflamed from alcohol. Take it with food and water, and avoid it if you have any history of stomach ulcers.
- Aspirin: Similar to ibuprofen in its stomach effects. Some evidence suggests it may help with hangover headache, but it should be taken with food.
Always follow the dosage instructions on the packet and consult a pharmacist if you are unsure.
The Verdict
No single home remedy will make a hangover disappear instantly. Your body needs time to process the toxic byproducts of alcohol metabolism, rehydrate, and restore its normal balance. But the evidence suggests a sensible recovery plan:
- Rehydrate with an oral rehydration solution or electrolyte drink
- Eat bland carbohydrates to stabilise blood sugar (toast, crackers, oats)
- Try ginger tea if nausea is a problem
- Rest and sleep as much as your schedule allows
- Skip the myths — charcoal, saunas, and hair of the dog do not work
The best hangover remedy of all, of course, is prevention — pacing yourself, alternating with water, and staying within the NHMRC guidelines of no more than 4 standard drinks on any single occasion.
If you are finding that you regularly need hangover remedies, or that your hangovers are getting more severe, it might be worth reflecting on your relationship with alcohol. A conversation with your GP is a good starting point — it is a completely normal thing to discuss and nothing to be embarrassed about.
Need support? Contact the National Alcohol and Other Drug Hotline on 1800 250 015 (free, confidential, 24/7) or visit DrinkWise Australia for more information.