How to Get Rid of a Hangover Headache

There is no instant cure for a hangover headache, but rehydration, plain food, rest and the right painkiller genuinely help. Here is what the evidence supports — and what to avoid.

Medically reviewed by Dr. Roshan Basnet, MBBS, MD (Internal Medicine) on 2026-09-06. See the medical review policy.

Quick answer: There is no instant cure for a hangover headache. Time is the only sure fix, and most hangovers clear within 24 hours. While you wait, the things that genuinely help are drinking water and fluids that contain salts, eating plain starchy food, resting, and — if you need a painkiller — taking ibuprofen or aspirin rather than paracetamol (acetaminophen), which can strain the liver while alcohol is still in your body.

Key takeaways

• A hangover headache is mostly caused by dehydration, low blood sugar, inflammation and poor sleep after drinking.
• Rehydrate with water, oral rehydration or sports drinks, and broth — these replace lost fluid, salt and potassium.
• Eat plain carbohydrates such as toast or crackers to steady blood sugar and calm nausea.
• For the headache itself, an anti-inflammatory painkiller (ibuprofen or aspirin) is usually the better choice; avoid paracetamol while alcohol is in your system.
• "Hair of the dog", greasy food and pills sold as hangover cures are not supported by good evidence.
• The only reliable way to avoid a hangover headache is to drink less alcohol or none at all.

Why does alcohol give you a headache?

A hangover happens because of the many ways alcohol affects the body overnight. Several of these directly produce head pain:

• Dehydration. Alcohol makes you pass more urine because it lowers a hormone (vasopressin) that normally tells the kidneys to hold on to water. The fluid loss leads to thirst, tiredness and headache.
• Low blood sugar. Drinking can push blood sugar down, and a brain running low on its main fuel can ache and feel foggy.
• Inflammation. Alcohol raises inflammation throughout the body, which adds to the general unwell, headachy feeling.
• Disrupted sleep. Alcohol reduces deep and REM sleep and makes the second half of the night lighter and broken, so you wake unrested.
• Congeners. Darker drinks such as red wine, brandy and bourbon contain more of these by-products of fermentation, and they tend to make hangovers worse.
• Acetaldehyde and "mini-withdrawal". As the body breaks alcohol down it makes acetaldehyde, a toxic compound, and as the alcohol level falls the nervous system rebounds, which can bring on headache, shakiness and anxiety.

What actually helps a hangover headache

1. Rehydrate properly. Drink water, and add fluids that contain salts — oral rehydration sachets, sports drinks, or a clear broth or bouillon soup, which are easy on a fragile stomach and replace salt and potassium. If you remember, drinking water before you go to sleep gives you a head start.
2. Eat something plain. Bland foods with complex carbohydrates, such as toast, crackers or plain rice, help steady blood sugar and settle nausea. A small amount is better than forcing a large meal.
3. Rest and sleep. Even if you feel functional, alcohol reduces how well you perform for the rest of the day. Going back to bed lets the headache ease while your body clears the alcohol.
4. Choose the right painkiller. For the headache and body aches, an anti-inflammatory painkiller (an NSAID) such as ibuprofen or aspirin is generally the better option. Take it with food, because these medicines can irritate an already-unsettled stomach. Do not use paracetamol (acetaminophen) while alcohol is still in your system — the two are processed by the same overworked liver and the combination can be harmful. Skip NSAIDs, or ask a pharmacist first, if you have a stomach ulcer, kidney problems, or have been told to avoid them.
5. Give it time. Time is the only true cure. Your body needs several hours to clear alcohol and its by-products, rehydrate and repair. Most hangovers fade within 8 to 24 hours.
6. Caffeine, cautiously. A cup of coffee or tea may lift the grogginess, but it does not treat a hangover and can add a little to dehydration, so pair it with water.

What does not work

• "Hair of the dog." Drinking more alcohol in the morning only delays the hangover and is a risky habit that can lead to heavier drinking.
• A greasy fried breakfast. Eating before drinking slows alcohol absorption, but once the hangover has arrived a heavy fatty meal tends to upset the stomach rather than help.
• Cold showers and "sweating it out". These may wake you up briefly but do nothing to speed recovery.
• Hangover pills and supplements. A systematic review of randomised trials in The BMJ concluded that no conventional or complementary remedy has compelling evidence for preventing or treating a hangover. Products promising a "cure" are not backed by reliable science.

How to prevent a hangover headache

The only certain way to avoid a hangover is not to drink. If you do drink, these steps lower the risk:

• Drink less overall — fewer drinks means a milder hangover, or none.
• Eat before and while you drink, so alcohol is absorbed more slowly.
• Alternate each alcoholic drink with a glass of water.
• Pace yourself to about one standard drink per hour, roughly the rate your body can process.
• Choose lighter-coloured drinks, which contain fewer congeners than dark spirits and red wine.
• Never drink on an empty stomach.

When to get medical help

A hangover is unpleasant but not dangerous. Heavy drinking can, however, cause alcohol poisoning, which is an emergency. Call your local emergency number if someone who has been drinking:

• is confused, or cannot be woken up;
• is vomiting repeatedly and cannot keep fluids down;
• has a seizure (fit);
• is breathing slowly or irregularly;
• has cold, clammy, pale or bluish skin, or a low body temperature.

See a doctor if you get hangovers often, if headaches continue well beyond a day, or if alcohol is affecting your work, mood or relationships.

Frequently asked questions

Why is my hangover headache so bad?

Severity depends on how much you drank, how dehydrated you became, how little you slept, and what you drank — darker drinks with more congeners tend to cause worse headaches. Low blood sugar and inflammation add to it.

Is ibuprofen or paracetamol better for a hangover?

Ibuprofen (or aspirin) is usually the better choice for a hangover headache because it targets inflammation and does not share paracetamol's liver risk when alcohol is still present. Take it with food. If you cannot take anti-inflammatory painkillers, ask a pharmacist for advice rather than using paracetamol while intoxicated.

How long does a hangover headache last?

Most hangover symptoms, including headache, ease within 8 to 24 hours of starting. They usually begin several hours after your last drink, as the alcohol level in your blood falls.

Does drinking water actually help?

Yes, up to a point. Rehydration eases the thirst, tiredness and headache that come from fluid loss. It does not remove alcohol from your body any faster, so it reduces symptoms rather than curing the hangover.

Does coffee help a hangover headache?

Coffee can make you feel more alert, but it is not a treatment and may slightly worsen dehydration. If you have one, drink water alongside it.

Can you prevent a hangover headache completely?

Only by not drinking. Drinking less, eating, pacing yourself and alternating with water all lower the odds, but any amount of alcohol can trigger a headache in some people.

Medical disclaimer

This article is general health information and is not a substitute for professional medical advice, diagnosis or treatment. Always follow the directions on any medicine packet, and speak to a pharmacist or doctor before taking a painkiller if you have a health condition, take other medicines, are pregnant or breastfeeding, or are unsure what is safe for you. If you think someone has alcohol poisoning, seek emergency help immediately.

For related medicine and condition background, see Tylenol (acetaminophen), Ibuprofen and Paracetamol (Acetaminophen).

Educational information only. Always consult a qualified healthcare professional for medical advice.