The room is spinning. Your mouth feels like you swallowed a wool sock. And then there is the stomach—that deep, rolling dread that makes you wonder if you’ll ever be able to stand upright again. We’ve all been there. You search your brain for anything that might help, wondering how do you get rid of nausea from a hangover without making things worse.
It’s misery.
Alcohol is essentially a multi-pronged attack on your digestive system. It irritates the stomach lining, ramps up acid production, and delays gastric emptying. Basically, your stomach just stops moving things along, and that’s why you feel like a literal swamp. Most of the "cures" people swear by are actually terrible ideas.
The Science of Why You’re Heaving
When you drink, your liver prioritizes breaking down ethanol. But there’s a byproduct called acetaldehyde. It’s toxic. Like, really toxic. In fact, it's estimated to be significantly more potent than alcohol itself. If you drink faster than your liver can process this stuff, it builds up. This buildup is a primary driver of that "I need to throw up right now" sensation.
Then there’s the inflammation. Alcohol triggers an inflammatory response in the body, releasing cytokines. These are the same signaling molecules your body uses when you have the flu. That’s why a bad hangover feels like a viral infection. You aren’t just dehydrated; your immune system is actively freaking out.
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According to Dr. Robert Swift, a researcher at the Providence Veterans Affairs Medical Center, alcohol also messes with your blood sugar. Lowered blood sugar can lead to shakiness and—you guessed it—nausea.
What to Sip When Everything Feels Like Poison
You need fluids, but chugging a gallon of water is a rookie mistake. Your stomach is sensitive right now. Pushing too much volume too fast will just trigger the gag reflex.
- Small Sips of Electrolytes: Forget plain water for a second. You need salts. Think Pedialyte or Liquid I.V. If those are too sweet, try bone broth. It’s savory, easy on the gut, and contains amino acids like glycine that might help the liver out a bit.
- The Ginger Powerhouse: This isn't just an old wives' tale. Multiple clinical studies, including research published in the journal Nutrients, have shown that ginger is effective at reducing nausea. It works by blocking serotonin receptors in the gut that trigger vomiting. Don't drink "ginger ale" that's just corn syrup and "natural flavors." You need the real stuff. Grate fresh ginger into hot water or find a high-quality ginger chew.
- Peppermint Tea: Menthol can relax the stomach muscles. It helps dissipate gas. Just be careful if you also have heartburn, as peppermint can sometimes relax the esophageal sphincter and make acid reflux worse.
Food is a Battlefield
The "greasy breakfast" myth is one of the most persistent lies in bar culture. If you are already nauseous, a plate of bacon and hash browns is a disaster. High-fat foods take a long time to digest. They sit in your already-stagnant stomach and ferment.
Instead, think "bland and boring." The BRAT diet (Bananas, Rice, Applesauce, Toast) is a classic for a reason. Bananas are especially great because they provide potassium, an electrolyte you likely peed out last night.
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Crackers are your friend. They soak up some of the excess gastric acid that's sloshing around. Saltines are the gold standard here. Eat one. Wait ten minutes. See what happens.
The Medication Trap: Be Careful
You’re hurting. You want a pill to make it stop. But you have to be incredibly careful about what you reach for in the medicine cabinet.
Avoid Acetaminophen (Tylenol) at all costs. When your liver is busy processing alcohol, it switches to a secondary pathway to break down acetaminophen. This produces a toxic metabolite that can cause permanent liver damage. It’s a genuine medical emergency waiting to happen.
NSAIDs (Advil, Motrin, Aleve) can help with the headache, but they are notorious for irritating the stomach lining. If your primary problem is nausea, Ibuprofen might actually make you vomit. If you absolutely must take something, wait until you’ve managed to keep some toast down first.
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Antacids: If your nausea feels like a burning sensation in the upper chest, it’s probably acid reflux. Tums or Mylanta can provide nearly instant relief by neutralizing the pH in your stomach.
Moving Your Body (Gently)
No, don't "sweat it out." That’s a myth. You cannot sweat out alcohol; it’s metabolized by your liver and kidneys. Trying to go for a run while hungover is a fast track to severe dehydration and fainting.
However, a slow walk around the block can help. Movement encourages "peristalsis," which is the rhythmic contraction of your intestines. It gets things moving again. Fresh air also provides a psychological reset that can dampen the "motion sickness" feeling of a hangover.
The Role of Congeners
Did you drink whiskey or red wine? You might be feeling worse because of congeners. These are chemical byproducts of the fermentation process (like tannins and methanol). Darker liquors have way more of them. If you're wondering how do you get rid of nausea from a hangover and you spent the night drinking cheap tequila or bourbon, your recovery might just take longer because your body has more "trash" to filter out.
Why You Can't Sleep it Off (Properly)
Alcohol ruins your sleep architecture. It suppresses REM sleep. So even though you passed out for eight hours, your brain didn't actually rest. This neurological fatigue makes your perception of pain and nausea much higher. If you can manage a 20-minute nap after you've hydrated, take it. But don't stay in bed all day in the dark; it often makes the dizziness feel more pronounced.
Practical Steps to Stop the Spinning
- Sip, don't chug. Use a straw if you have to. Take tiny sips of an electrolyte drink every five minutes.
- Get upright. Lying flat can allow stomach acid to creep up your esophagus. Prop yourself up with pillows.
- Temperature control. A cold compress on the back of your neck or your forehead can distract the vagus nerve and dampen the urge to vomit.
- Target the acid. If you feel "sour," take a standard over-the-counter antacid.
- Ginger is king. Get actual ginger into your system—tea, lozenges, or even just smelling ginger essential oil can help some people.
- Avoid caffeine. It’s a diuretic and a stomach irritant. It will make the jitters and the nausea worse, even if you think you need the "wake up" boost.
The only real "cure" is time. Your liver can only work so fast. But by managing the acid, replacing the salts, and using ginger to calm the nerves in your gut, you can at least make the wait tolerable.