Many people are familiar with hangovers after a night of celebration. Renowned Spanish nutritionist Rubén Bravo points out that the severity depends not only on how much is consumed, but also on how well your body is prepared in advance. Proper nutrition and hydration can significantly reduce the risk of feeling unwell the next day.
Getting ready for the evening
Skipping lunch to ‘compensate’ for extra dinner calories is a common misconception. Alcohol is absorbed more quickly on an empty stomach, increasing the strain on the body. Rubén Bravo recommends eating a nutritious snack before a festive dinner, such as whole grain bread with turkey or cheese. This slows ethanol absorption and gives your body time to adapt.
It’s also important to take B vitamins—B1, B6, and B12. They support the nervous system and help the brain cope with stress, reducing the risk of severe symptoms the next morning.
During the celebration
Hydration is crucial for preventing hangovers. It’s recommended to alternate alcoholic beverages with water or other non-alcoholic drinks to help prevent dehydration and allow the body more time to metabolize alcohol.
Bravo advises against mixing different types of alcohol and suggests choosing lighter drinks. Simple cocktails based on juice and mineral water are easier on the body and will lighten the load on the liver.
After the party
After the celebration, it’s important to restore your body’s water balance and begin recovery. Drinking at least half a liter of water before bed helps reduce inflammation and replenish lost fluids. If needed, you can take ibuprofen to ease discomfort.
A light snack before bed is also helpful: some crackers with ham, a piece of cheese, or another light protein can help your body recover and lower the risk of morning weakness.
Conclusion
Following these simple steps makes the morning after a celebration much easier. You can’t completely avoid a hangover, but the difference between feeling awful and manageable is real—especially if you have important plans or meetings ahead.
The tradition of feasting together is part of Spain’s national character, but good preparation and self-care help strike a balance between fun and health.
