Can Hydration Tablets Help with Hangovers?

Dry mouth, thumping head, a strong urge to stay under the duvet. Most of us know the morning after a big night, and most of us have a ritual for it: a fry-up, a strong coffee, a pint of water and a promise never to do it again.

Electrolyte and hydration tablets get recommended a lot for hangovers. They can help with one part of the problem, which is fluid loss. They won't fix the rest. This guide explains what alcohol does to your fluid balance, where tablets fit, and what to expect from them.

Why alcohol leaves you dehydrated

Alcohol lowers your body's release of vasopressin, the hormone that tells your kidneys to hold on to water. With less of it about, your kidneys let more water go, so you pass more urine than you otherwise would. That's why you spend half the night queuing for the loo.

Add in a warm, crowded room, a bit of dancing and not much water between drinks, and it's easy to wake up short on fluid. Some of the classic hangover symptoms line up with that: thirst, a dry mouth, feeling light-headed when you stand up, and for some people a headache.

Dehydration is only part of a hangover

Hangover researchers have found that dehydration doesn't explain the whole picture. Several other things are going on at once, as the NHS hangover guide also explains:

• Acetaldehyde. Your liver breaks alcohol down into acetaldehyde, a toxic compound, and then into harmless acetate. When you drink faster than your liver can keep up, acetaldehyde builds up.
• Your immune response. Heavy drinking triggers an inflammatory response, which researchers think plays a big part in feeling rough the next day.
• Poor sleep. Alcohol can help you nod off, but sleep in the second half of the night tends to be lighter and more broken.
• Congeners. These are by-products of fermentation and ageing. Darker drinks such as whisky, bourbon and red wine contain more of them than clear spirits like vodka, and studies suggest they can make hangovers worse.
• Your stomach. Alcohol irritates the stomach lining, which is behind the nausea.

So rehydrating can make you feel better, but it can't undo the effects of acetaldehyde, inflammation or a bad night's sleep. Only time does that.

Water or electrolyte tablets?

Water is the first thing to reach for, and for a mild hangover it may be all you need. Electrolyte tablets add some of the minerals you lose in urine and sweat, and a lot of people find a lightly flavoured drink easier to get down than plain water when they feel delicate.

A small amount of sodium and carbohydrate in a drink helps your gut absorb water, which is the principle behind the rehydration sachets you buy in a pharmacy. Those sachets are designed for fluid lost through vomiting and diarrhoea, so they contain much more sodium than an everyday electrolyte tablet. If you've been sick, a pharmacy rehydration sachet is the better choice (see the NHS guidance on dehydration).

What's in a HIRO Hydration serving

A serving of HIRO electrolyte tablets is two tablets dissolved in about 300ml of water. According to our label, it provides:

Potassium contributes to normal muscle function and normal functioning of the nervous system. Magnesium contributes to electrolyte balance and the reduction of tiredness and fatigue. HIRO is lower in sodium and higher in potassium than most sports drinks, because it's designed for everyday hydration rather than for replacing heavy sweat losses. If you want the detail on that, our guide to high-potassium electrolyte tablets explains the thinking.

A simple plan for the night and the morning after

While you're out

Eat a proper meal before you start, and alternate alcoholic drinks with water or a soft drink. It slows your drinking down and keeps your fluid intake up. This does more for the next morning than anything you take afterwards.

Before bed

Have a large glass of water, or two HIRO tablets in about 300ml of water, and leave another glass by the bed.

In the morning

Start with a glass of water or an electrolyte drink before your coffee, then keep sipping through the morning. Small, regular drinks sit better on a delicate stomach than downing a litre in one go.

Eat something

Toast, eggs or a banana will help settle your stomach and bring your blood sugar back up. Bananas and potatoes are also good sources of potassium.

Mistakes that make the morning worse

• "Hair of the dog." Another drink only delays the hangover.
• Painkillers on an empty stomach. Ibuprofen and aspirin can irritate a stomach that's already unhappy, so take them with food and follow the dose on the pack.
• Coffee instead of water. Coffee is fine for most people once you've had some water, but it isn't a replacement for it.
• Taking more tablets than the label says. Doubling up won't speed anything along. Stick to two tablets per serving.

The bottom line

Hydration tablets can help you replace fluid and some electrolytes after drinking, and many people find them easier to drink than plain water on a rough morning. They won't cure a hangover, because dehydration is only one cause of it. The most reliable approach is still to eat first, pace yourself, drink water through the night and give your body time.

The UK Chief Medical Officers advise adults to drink no more than 14 units a week, spread over three or more days. If you'd like to keep a tube in your bag for the morning after, the Multi-Flavour Triple Pack lets you try all three flavours.

Frequently asked questions

Do hydration tablets cure a hangover?

No. They can help you rehydrate, which may ease symptoms linked to fluid loss, such as thirst and a dry mouth. Other parts of a hangover come from the way your body processes alcohol, inflammation and poor sleep, and those need time.

When should I take electrolyte tablets after drinking?

Before bed and again when you wake up both work well. Have them with water and keep drinking steadily through the morning.

Are electrolyte tablets better than sports drinks for a hangover?

They're different. Sports drinks contain more sugar, which some people find helps, and more sodium. Electrolyte tablets like HIRO are lower in sugar and calories. Pick whichever you'll actually drink. If you've been sick, a pharmacy rehydration sachet is designed for that situation.

How many HIRO tablets should I take?

One serving is two tablets dissolved in about 300ml of water. Don't exceed the serving on the label. HIRO isn't recommended for anyone under 18, and if you have a kidney condition or take medication that affects potassium, check with your GP or pharmacist first.

Can I keep drinking electrolyte water through the day after a night out?

Yes, alongside plain water. Sipping steadily through the day is the best way to rehydrate. Stick to the recommended number of servings and make the rest of your fluid plain water.