You went out, you had a few drinks (maybe more than a few), and now you’re waking up with your brain swimming in regret, and whatever’s left of that late-night kebab.

Here’s the thing: nobody’s expecting you to be a monk. Life happens. Birthdays, weddings, random Friday nights where one beer becomes five. But what separates the people who make progress from the ones who stall out isn’t perfection, it’s recovery.

A night of drinking doesn’t have to wreck your training week, throw off your meal plan, or send you spiraling into a three-day slump of Netflix and Uber Eats. You just need to know how to bounce back. Not with guilt. Not with some “detox” product. Just smart recovery practices rooted in what your body actually needs.

Let’s fix this hangover.

Step One: Hydrate Like You Mean It

This should be obvious, but dehydration is 90% of what makes a hangover feel like you got run over by a cement truck. Alcohol is a diuretic, which means you’ve been losing water all night long without noticing, especially if you weren't sipping water between drinks (don’t worry, most people forget).

First thing when you wake up? Water. A lot of it. Add some electrolytes if you have them, sodium, potassium, magnesium. A sports drink or hydration tablet works, but even just a pinch of sea salt and a squeeze of lemon in your water does the job.

Coffee might be tempting, and sure, have some if you need it, but not before you’ve rehydrated. Caffeine is also a diuretic. Don’t dig yourself a deeper hole.

Rebuild the Nutrients You Just Flushed Away

Alcohol doesn’t just make you lose water, it drains essential nutrients too. You’ve likely depleted magnesium, B vitamins, and maybe even iron, depending on how much and how often you drink.

Forget supplements for now. Focus on real food. Eggs are rich in cysteine, which helps break down acetaldehyde, a toxic byproduct of alcohol metabolism. Add in leafy greens, a banana for potassium, and maybe some oats or whole grains for slow-digesting carbs. You're looking for food that stabilizes your blood sugar and helps your liver do its job.

This isn’t the time for greasy drive-thru. That’s comfort food, not recovery food. Your body’s already working overtime, don’t give it more junk to deal with.

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Move, Even If You Don’t Want To

Lying in bed feels right. Moving your body feels wrong. But you’ll recover faster if you get your blood flowing.

No, don’t crush a workout. You’re not proving anything. A light walk, some mobility work, or a gentle sweat session can help move lymphatic fluid, support detoxification, and improve your mood.

Sometimes the hardest part of recovery is just doing something. So get outside if you can.

Gut Check: Your Microbiome Took a Hit Too

Alcohol messes with gut bacteria. That’s why digestion feels off the next day, why you’re bloated, or why you’re craving more junk food. Support your gut with fiber-rich foods (think berries, veggies, chia seeds) and fermented stuff like yogurt, kefir, or kimchi. You don’t need to be extreme, just add something gut-friendly to your meals and skip the ultra-processed stuff while your system resets.

Final Word

A night out doesn’t have to derail everything you've worked toward, but only if you’re honest with yourself about what recovery actually requires. It’s not about punishing your body or making up for what you drank with a two-hour sweat session. That kind of thinking creates an exhausting cycle of extremes. What actually works is getting back to your routine, hydrated, rested, and slightly more aware of where the wheels came off.

This doesn’t mean every hangover has to be a full-blown wellness ritual. But it does mean having a strategy for the morning after that brings your system back to baseline without spiraling into more damage. Replenish what you lost. Move, even if it’s just a little. Give your body what it needs instead of numbing the discomfort with more junk food and screen time.