Self Care & Treating

Staying Hydrated to Support Recovery from Alcohol Poisoning or Intoxication

Alcohol consumption dehydrates the body, and proper hydration can help reduce some of its adverse effects. Hydration supports the body’s natural detox process by helping the liver and kidneys filter and eliminate alcohol and other toxins. Drinking water to replenish fluids can restore hydration levels and combat alcohol’s diuretic impact. (2) Specifically, alcohol affects cell hydration, leading to dry and damaged tissues. Proper hydration helps replenish the body’s cells, promoting tissue repair and recovery.

Because excessive alcohol use can disrupt the electrolyte balance in the body, drinking electrolyte-rich fluids in moderation (e.g., sports drinks, such as Gatorade) or consuming foods rich in electrolytes can help restore equilibrium. (3) Although most medical experts advise drinking water regularly throughout the day to replenish lost fluids, the amount needed can vary depending on many individual factors, including a person’s body weight and physical activity level. (4)

Proper Nutrition for Detoxing & Recovering

Proper nutrition plays an integral role in detox and recovery from alcohol and drug misuse. Alcohol can deplete the body of vital nutrients and adversely affect various organs and bodily functions. Adopting a healthy and balanced diet early on during detox can help support the process. Typically, this means consuming a variety of whole foods, including fruits and vegetables, legumes, nuts and seeds, lean meats, fish, eggs, and dairy products.

Healthy fats, in general, are important to support brain function and mitigate inflammation. On the other hand, protein-rich foods help repair tissue and support overall health. Many of the above-mentioned foods contain healthy fats, including nuts, seeds, olive oil, and fatty fish. Other included foods are high in protein and consist of both meat- and plant-based sources, such as poultry, fish, eggs, dairy, legumes, and soy products.

Alcohol misuse can deplete B vitamins in the body and cause oxidative stress. To combat these issues, look for good sources of B vitamins and/or antioxidants, such as berries, dark leafy greens, eggs, lean meats, nuts, seeds, olive oil, dairy products, whole grains, and fatty fish like salmon. When consumed regularly, the combined benefits of these foods include combating inflammation, increasing energy, enhancing brain function, and protecting against infections and cellular damage. Of note, the B-vitamin B2 (riboflavin) also serves as an antioxidant and is abundant in sources such as almonds, wild rice, dairy products, eggs, spinach, fish, beef, and soybeans. (5)

Managing Nausea & Upset Stomach After Alcohol Consumption

Nausea and other digestive dysfunctions are commonly experienced after alcohol use. In addition to avoiding more alcohol, getting enough rest, and staying hydrated, there are other methods that may help with these issues. For example, ginger ale or peppermint teas and candies may be effective at reducing feelings of nausea and stomach upset. Also, over-the-counter medications such as antacids or anti-nausea remedies may provide relief.

Regarding diet, consuming mainly light, bland foods or drinking fluids such as clear broth or soup can be beneficial to help with stomach-related issues. Conversely, avoiding greasy, spicy, or heavy foods that can further irritate the stomach is encouraged. Whatever is consumed, opting for small, more frequent meals versus ingesting large portions can prevent the stomach from becoming overwhelmed.

Self-Care Strategies for Alleviating Headaches from Alcohol Intoxication

Headaches are a common symptom experienced after alcohol intoxication. If you’re dealing with a headache after consuming alcohol, there are several self-care strategies that may help. (6)

(6)https://www.hopkinsmedicine.org/health/conditions-and-diseases/headache/hangover-headache

Techniques for Relieving Alcohol-Induced Headaches Include:

• Avoid drinking more alcohol or using illicit drugs.
• Avoid consuming caffeine and other stimulants.
• Drink plenty of water, sipping throughout the day to stay hydrated.
• Rest and relax in a quiet, comfortable place, and avoid exposure to loud noises or bright lights.
• Place a cold or warm compress on the forehead, temples, or back of the neck.
• Massage the temples, scalp, or neck with gentle pressure to help relax tense muscles.
• Use non-prescription pain relievers like acetaminophen (Tylenol) or non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Motrin).
• Practice relaxation techniques like deep breathing, meditation, or stretching.