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.
Australian-Specific Home Remedies: Fact or Fiction?
Australians have developed their own collection of hangover folk remedies over the decades. Some have a kernel of truth, while others are pure pub folklore.
Vegemite on Toast
Verdict: Actually helpful
Vegemite is one of the most concentrated dietary sources of B vitamins available in a typical Australian kitchen. A single teaspoon contains significant amounts of thiamine (B1), riboflavin (B2), niacin (B3), and folate — all of which are depleted by alcohol metabolism. Spread on plain white toast, it provides B vitamins, sodium for electrolyte replacement, and gentle carbohydrates to stabilise blood sugar. The salty, savoury flavour also tends to be well tolerated by sensitive stomachs, unlike sweeter options.
This is one Australian tradition that the evidence actually supports. Keep a jar in the cupboard for the morning after.
Flat Lemonade
Verdict: Partially helpful but not optimal
The theory behind flat lemonade is that the sugar provides quick energy while the fluid helps with hydration. There is some logic here — the glucose in lemonade does aid water absorption in the intestines via the sodium-glucose co-transport mechanism, though the ratio is not as optimised as in a proper oral rehydration solution.
The main drawback is the high sugar content. A 600 mL bottle of lemonade contains roughly 60 grams of sugar — well above what is optimal for rehydration. This can cause a blood sugar spike followed by a crash, potentially worsening fatigue. If you are going to use this approach, dilute the lemonade with an equal volume of water and add a small pinch of salt to improve its rehydration properties.
A Swim in the Ocean
Verdict: May help mentally but carries risks
Many coastal Australians swear by an early morning ocean swim as a hangover cure. There is no evidence that salt water on the skin cures a hangover, but the combination of cold water immersion, fresh air, gentle exercise, and natural light does have plausible benefits. Cold water triggers norepinephrine release (improving alertness), gentle exercise promotes endorphin release, and morning sunlight helps reset your circadian rhythm after alcohol-disrupted sleep.
However, swimming while hungover carries real risks. Dehydration impairs coordination and judgement, and alcohol can still be affecting your system hours after your last drink. Hangover-related dizziness increases the risk of disorientation in the water. If you do go for a swim, stay close to shore, go with a friend, and avoid swimming at unpatrolled beaches. Surf Life Saving Australia reports that alcohol is a contributing factor in a significant proportion of coastal drownings each year.
Berocca
Verdict: Probably helpful but not a cure
Berocca and similar effervescent vitamin tablets are a staple of Australian hangover culture. They contain B vitamins, vitamin C, magnesium, calcium, and zinc — several of which are depleted by alcohol. Dissolving them in water also encourages fluid intake.
While no clinical trial has specifically tested Berocca for hangover recovery, the individual nutrients it contains have reasonable evidence for supporting recovery. The magnesium may help with headaches and muscle tension, the B vitamins support energy metabolism, and the act of drinking a full glass of water is inherently beneficial. Think of it as a useful supplement to proper rehydration and food, rather than a standalone cure.
Eucalyptus Steam Inhalation
Verdict: Limited evidence but may ease congestion
Some Australians use eucalyptus oil in a steam inhalation to help with hangover congestion and sinus pressure. Eucalyptus oil does have mild decongestant properties, and the steam itself helps moisturise irritated nasal passages. Alcohol can cause nasal congestion in some people (particularly those sensitive to histamines in wine or beer), so this remedy addresses a real symptom.
However, there is no evidence that it does anything for the core mechanisms of a hangover — dehydration, acetaldehyde toxicity, or inflammation. Use it if congestion is a significant symptom, but do not expect it to fix the broader hangover picture.
Combining Remedies: A Sensible Approach
One of the key insights from the evidence is that no single remedy addresses all hangover mechanisms. The most effective approach combines several evidence-based strategies.
The Morning After Protocol
Based on the available evidence, here is an optimised recovery protocol:
-
Immediately on waking: Sip 250 mL of an oral rehydration solution slowly. If nausea is severe, try a Hydralyte icy pole — the cold and slow consumption rate are easier to tolerate.
-
Within 30 minutes: Make a cup of ginger tea (steep fresh ginger slices in hot water for 5 to 10 minutes). Add a small spoonful of honey if desired. Sip slowly.
-
Within 1 hour: Try a small serving of bland carbohydrates — toast with Vegemite, a few plain crackers, or half a banana. Continue sipping fluids.
-
Within 2 hours: If nausea has eased, have a more substantial snack — poached eggs on toast, a bowl of oats, or a small serving of broth. Take a B-complex vitamin if you have one available.
-
Throughout the morning: Continue drinking fluids steadily (aim for 1 to 1.5 litres over 3 to 4 hours). Rest as much as possible. If you feel up to it, a gentle walk in fresh air can help.
-
By lunchtime: You should be feeling noticeably better. Have a balanced meal with lean protein, complex carbohydrates, and vegetables.
What Not to Do
- Do not reach for coffee first thing — wait until you have rehydrated and eaten something
- Do not take paracetamol on an empty stomach or without adequate hydration
- Do not force a large meal if your stomach is not ready
- Do not exercise intensely — light movement is fine, but anything strenuous places additional stress on your already-taxed system
- Do not drink more alcohol
When Home Remedies Are Not Enough
Most hangovers, while unpleasant, resolve on their own within 24 hours with adequate rest, fluids, and food. However, there are situations where home remedies are insufficient and medical attention is warranted.
Signs You Should See a Doctor
- Persistent vomiting that prevents you from keeping any fluids down for more than 6 hours
- Severe abdominal pain (not just nausea or mild cramping)
- Blood in vomit or stool
- Chest pain or heart palpitations that do not resolve with rest and rehydration
- Confusion, extreme drowsiness, or difficulty staying conscious — these could indicate alcohol poisoning or severe dehydration and require emergency treatment (call 000)
- Symptoms that worsen rather than improve over 24 to 48 hours
- Seizures or tremors — these may indicate alcohol withdrawal, which can be medically serious
If you are ever in doubt, err on the side of caution. Call Healthdirect on 1800 022 222 for 24-hour health advice, or present to your nearest emergency department if symptoms are severe.
Frequently Asked Questions
Is there any remedy that actually cures a hangover instantly?
No. Despite decades of folk remedies and a growing commercial hangover cure industry, no product or practice has been shown to completely eliminate hangover symptoms instantly. Your body needs time to process acetaldehyde, restore fluid balance, reduce inflammation, and recover normal sleep patterns. The best remedies accelerate this process but do not bypass it.
Can I take ibuprofen and paracetamol together for a hangover?
Pharmacists in Australia may advise that ibuprofen and paracetamol can be taken together at their recommended doses, as they work through different mechanisms. However, both carry risks when your body is recovering from alcohol. Paracetamol adds strain to an already-burdened liver, and ibuprofen further irritates an inflamed stomach lining. If you must take a painkiller, ibuprofen with food and water is generally the safer hangover option — but always follow the dosage instructions on the packet and consult a pharmacist if you are unsure.
How effective are hangover supplement products like Myrkl or Before You Drink?
Several commercial products have entered the Australian market claiming to prevent or reduce hangovers. Some contain ingredients with limited evidence behind them (such as DHM or specific probiotic strains), while others are essentially repackaged B vitamins and electrolytes at a premium price. The evidence base for most of these products is thin, and no supplement has been shown in large, well-designed clinical trials to reliably prevent hangovers. Your money is better spent on a pharmacy-grade oral rehydration solution and some basic food staples.
Does the order of remedies matter?
Somewhat. Rehydration should always come first, as fluid and electrolyte replacement supports every other recovery process. Eating before you have any fluid in your stomach can worsen nausea. Caffeine should come last — only after you have rehydrated and eaten — because it is a mild diuretic and can increase stomach acid production. The protocol outlined above follows a logical sequence based on these principles.
My hangover lasted more than two days. Is that normal?
A two-day hangover is uncommon but not unheard of, particularly after very heavy drinking, in older adults, or in people who were already dehydrated or sleep-deprived before drinking. If your hangovers regularly last more than 24 to 48 hours, it may indicate that you are consistently drinking above a level your body can efficiently recover from. This is worth discussing with your GP, both to rule out underlying health issues and to assess whether your drinking patterns warrant attention.
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
- Combine strategies for the best results — no single remedy targets all hangover mechanisms
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.