Nothing ruins the holiday spirit more than a brutal hangover. Celebrating the fall and winter season usually entails various forms of excessive alcohol consumption, whether it’s the transformation of Thanksgiving Eve into “Blackout Wednesday” or taking full advantage of the open bar at your company’s holiday party. For some, the holidays entail a few glasses of wine, but others opt for wine…and then tequila…and then vodka, and so on. Whoever you are and however you consume alcohol, a hangover should not get in the way of celebrations. There are several habits you can adopt to save yourself from the struggle during the three stages of the drinking ritual. This year, enjoy the magic of the holidays void of full-body shakes, gnawing headaches, and a very unmagical stomach.

Pre-Drinking

Eat full meals 

Skipping a meal is harmful to your health, regardless of the day, but having a full meal is particularly essential before drinking. Food will slow down the rate at which alcohol enters your bloodstream, which will help you better gauge how much your body is capable of consuming. If that is not incentive enough, drinking on an empty stomach can lead to liver, kidney, and cardiovascular damage. Meals rich in carbohydrates and protein will save you in the morning.

Hydrate

Alcohol is known as a diuretic, meaning it strips your body of electrolytes. This can lead to dehydration and a worse hangover. Keep a full water bottle next to you at all times. You’ll thank yourself later.

Get a good night’s sleep

No one functions well when they’re tired. Add alcohol to the mix and the unpleasant symptoms will multiply. If a well-rested night is not possible, take a nap during the day, so the night can truly be young.

During Drinking

Drink water

Ask for water with every drink you order. This will keep your body on track and balance out the electrolytes. It will also slow down the rate of drinking, which sometimes is hard to keep track of. That being said–

Slow down

If drinking were a race, the fastest drinker would certainly not feel like a winner the next morning. 

Don’t mix liquor

You have probably heard, “Beer before liquor, never sicker” or “Liquor before beer, you’re in the clear.” A congener is a chemical that gives types of liquor their separate and distinctive quality. Mixing too many congeners can irritate your stomach and increase your hangover.

Avoid dark liquor or bubbly drinks

Opt for vodka, beer, or wine, which have fewer congeners than dark liquors like whiskey or rum. Another major factor in hangovers is the amount of sugar in alcohol. Spiked seltzers are particularly high in sugar and an underrated recipe for a hangover. Vodka or gin are the better of the evils.

Stop drinking 3 hours before sleep

Alcohol can reduce the amount of REM sleep you get, which is the most restorative. The less alcohol in your system by the time you hit you pillow, the better you’ll feel in the morning.

Drunk Food (Debatable)

If you’re hungry, eat. On the other hand, if you’re queasy or full of liquid, do not add more liquid or food to your body. The latter may result in an unpleasant and shockingly swift revisit from those substances.

After Drinking

Electrolytes

A common post-drinking mistake is to drink water. Water will not quickly restore the electrolytes your body needs after a night of drinking. It will only add more liquid and potentially induce nausea. Opt for electrolyte drinks instead, like Liquid I.V. or Pedialyte.

Decadent and Nutritious Food

If you wake up without nausea, hangover food is arguably the best part of drinking. This is your opportunity to replenish your body with what it craves (not “hair of the dog”, if anyone tries to convince you so). Here are a few ingredients to incorporate into your meal:

• Bananas: rich in potassium, an electrolyte
• Oats: carb-based energy food
• Pickles: rich in potassium and sodium
• Peanut butter and toast: fats and carbohydrates
• Honey: has been proven to eliminate alcohol faster
• Ginger: settles stomach and nausea
• Leafy greens: chlorophyll helps neutralize toxins

Hangover Helmet

No one has ever regretted this purchase. It may look a bit silly on, but this cool and soothing headband helps ease a lingering headache or migraine.

Shower and Hot-Girl Walk

A quick, warm shower can help regulate your body and increase your alertness. Gen Z has popularized the phrase, “touch grass” or “reconnect with nature.” Scientists concur that oxygen increases the rate at which alcohol toxins are broken down. Plus, a little motion may help the symptoms that are not physical but known as ‘hangxiety’, which may need its own separate guide.

Finally, it is worth mentioning that most effective way to avoid a hangover is to skip drinking entirely. Many people prefer to stay sober (or California sober). Listen to your body and do what feels right to you, rather than what you feel expected to do. However you decide to celebrate, follow this guide and your future self will thank you this holiday season.