In my twenties, I used to go out, drink questionable cocktails, sleep for four hours, and wake up like nothing happened. Those days are… not today. Like many people, my relationship with alcohol has changed over time. My health started to matter more, my tolerance quietly declined, and the price to pay the next day simply stopped feeling worth it.

These days, I rarely drink. Maybe a glass of wine on a special occasion, or a cocktail during a fun night out. Which is exactly what happened last weekend. I went bowling with friends. It was so fun. I had two gin tonics. Two.

Apparently, that’s my limit now. Between the drinks and going to bed late, I woke up the next morning feeling… not amazing. But here’s the upside: after years of living on this planet (and learning the hard way), I’ve built a pretty solid hangover recovery toolkit.

If you ever wake up feeling a little rough after a night out, here are the gentle things that help me feel human again.

My Hangover Recovery Toolkit

1. Hydrate Like Your Life Depends On It

Alcohol is incredibly dehydrating, which is why headaches, fatigue, and brain fog show up the next day. If I didn’t hydrate enough the night before, I always feel it.

My go-tos:

  • Electrolytes

  • Coconut water

  • A big glass of water with lemon

  • Herbal tea

Basically: drink before coffee. Your body is asking for fluids. Give it some love.

2. Take a Shower (Instant Human Upgrade)

A shower is like an energetic reset button. Even if I feel groggy or sluggish, stepping under warm water somehow flips a switch.

You instantly feel:

  • cleaner

  • more awake

  • less like a couch creature

It’s the fastest way I know to go from “why do I feel like this?” to “okay… I can function.”

3. Fresh Air Is Magic

Even if I feel terrible, stepping outside almost always helps. If a walk feels like too much, I at least:

  • open the windows

  • sit outside for a few minutes

  • or stand on the balcony and breathe

Something about fresh air just wakes the body up. Honestly, even when I’m not hungover, the moment I step outside I feel more refreshed.

4. Gentle Movement (Nothing Heroic)

This is not the day for an intense workout. But a gentle walk can work wonders. Movement helps:

  • circulation

  • energy levels

  • clearing that foggy feeling

And if you go outside, you’re stacking two strategies: fresh air + movement

That combo is surprisingly powerful.

5. Give Your Body Something Nourishing

When you’re hungover, your brain often screams: “Grease. Sugar. Junk food.” But I’ve learned the hard way that heavy junk food usually makes me feel even worse afterward. So I go for satisfying but nourishing options.

My favourites:

  • Siete (grain-free) chips with hummus

  • Cottage cheese with Dijon mustard (I scoop it with the chips)

  • Sliced apples with a sprinkle of salt

That apple + salt combo is surprisingly good. Your body is actually craving salt and minerals because alcohol disrupts your electrolyte balance. So giving it something salty, crunchy, and real can really hit the spot.

6. A Few Extra Things That Help (When Needed)

Depending on how I feel, I’ll sometimes add:

  • Magnesium → helps with headaches and relaxation

  • Ginger tea → amazing if there’s any nausea

  • A short nap → not a three-hour coma, just a reset

  • 5 minutes of breathwork or meditation → even something simple to settle the nervous system

Nothing intense. Just small, supportive things.

A Bonus Strategy: Compassion

The older I get, the more I try to treat my body with kindness. Instead of judging myself for feeling rough, I just think: “Okay, my body is asking for care today.” So I hydrate, move gently, get fresh air and let my system reset. Usually within a few hours, I feel like myself again.

And perhaps the biggest lesson of all? Two gin tonics might officially be my limit now. My 22-year-old self would be shocked. But honestly… I think she’d also be a little impressed.

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Now I’m curious—what’s your go-to hangover remedy?