How to Avoid Hangovers Through Mindful Drinking?

Drinking with awareness and consciousness is known as mindful drinking. It provides a compromise so that you can focus on modifying your drinking patterns and choices without having to give up the euphoric effects of alcohol.

Here are a few strategies you may use to practice mindful drinking, which is one of the greatest methods to avoid getting a hangover.

mindful drinking

Read also: How Mindful Drinking Can Support a Healthy Liver?

Observe your Drinking

When you're having a great time, it can be simple to lose track of how much alcohol you consume. Therefore, prioritize setting a limit and keeping track of how many drinks you consume.

Avert Binge Drinking

Binge drinking is when a person has four or more standard drinks in one sitting for women and five or more standard drinks in one sitting for men.

A hangover can be more likely if you binge drink, and it can also have long-term negative effects on your health.

Here are some pointers for resisting the urge to binge drink:

  • Say you're attempting to cut back on drinking to your buddies or drinking partner.
  • Restrict the amount of time you spend with particular social groups that promote binge drinking.
  • When asked whether you want to drink more, don't be afraid to say "no" firmly.
  • Change the subject of the discussion.
  • If asked to drink, provide a good reason (such as needing to wake up for work the next day).

Choosing mixed drinks and lower-ABV beverages instead of shots will help you consume less alcohol overall over the evening.

Switch between Water and Non-alcoholic Beverages

Drinking non-alcoholic beverages in between alcoholic ones is one of the best strategies to pace your consumption of alcohol. Water is the best and healthiest option.

You could also choose non-alcoholic beverages. Mocktails and fresh juices are fantastic options for those feeling a little fancier. For those looking for a wine, spirit, or beer substitute that provides a comparable buzz, we've also produced a list of the finest non-alcoholic and low-alcohol beverages.

Non-alcoholic Beverages

Before Drinking, Fill up on Food

The rate at which alcohol enters your bloodstream is slowed down by eating a substantial meal.

Foods high in fiber, carbohydrates, or mineral electrolytes assist control your body's fluid reserves, keep your blood sugar levels stable while you drink, and keep you feeling full for longer. Among many excellent examples are oats, eggs, fruits, veggies, and sweet potatoes.

Drinking Moderately Before Going to Bed

To lessen your risk of alcohol-related sleep disturbances, it's better to stop drinking at least four hours before going to bed. Since one regular glass of alcohol is digested per hour, you should allow at least 4-6 hours between your last drink and when you finally hit the covers.

Choose smaller-sized or weaker drinks, sip cocktails rather than downing shots, and set a reminder that goes off when it's time to stop drinking as ways to reduce your consumption.

Keep Other Substances Separate

On days when you plan to consume alcohol, smoking tobacco can make your hangover worse.

Additionally, mixing alcohol and cannabis may result in even worse cognitive performance, including memory, focus, and judgment. When consuming alcohol and cannabis simultaneously, you can also notice impaired judgment and a higher propensity to engage in harmful behaviors, such as high-risk drinking.

Read also: The Comprehensive Guide to Dealing with Hangovers

Limit Yourself to Clear Liquors

alcoholic drinker

Darker alcoholic beverages like brandy and dark rum contain a higher proportion of congeners than clear alcoholic beverages like gin and vodka. If possible, try to limit your consumption to lighter-colored alcoholic beverages because those with higher congener concentrations tend to create more severe hangovers.


So, if you want to drink without having to worry about the dreaded hangover, mindful drinking is the way to go. By being aware of your consumption and taking a few preventative measures, you can enjoy alcohol without any negative consequences.

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