Invictus Blog

The Hangover
Written by Calvin Sun

Hangovers are a common occurrence this time of year (or really anytime for that matter in this economy), so I think it might be worth discussing the physiological causes of this condition. Alcohol consumption causes several things to happen in your body that inevitably lead to the unpleasant headache and fatigue associated with the morning after drinking.

Antidiuretic Hormone Inhibition
Alcohol enters your bloodstream, it prevents antidiuretic hormone (ADH) from being released. This hormone typically signals your kidneys to reabsorb water. In the absence of ADH, water isn’t reabsorbed and urine production is increased in the kidneys. This results in a diuretic effect that often has drinkers making frequent trips to the bathroom. The amount of fluids lost usually exceeds the amount of fluids consumed so dehydration is a common occurrence.

Acetaldehyde Production
When alcohol enters your liver, it is broken down by an enzyme known as alcohol dehydrogenase. Alcohol is converted into acetaldehyde, a substance that is actually more toxic than alcohol itself. From there, acetaldehyde is converted by acetaldehyde dehydrogenase and glutathione into a nontoxic compound known acetate. The problem is that your liver runs out of glutathione when you consume a large amount of alcohol, which results in a high level of acetaldehyde accumulating in your system. This results in symptoms such as headache, nausea, and vomiting.

Congener Consumption
Congeners are substances produced during the fermentation process used to manufacture alcohol. Red wine and darker liquors such as bourbon, whiskey, and some tequilas tend to contain higher amounts of congeners whereas clear liquors like vodka and gin tend to contain less of these substances. These substances impart the unique taste of these spirits but also include chemicals like acetone and acetaldehyde which can worsen your hangover. A recent study compared dark and clear liquors and found that both bourbon and vodka impaired sleep quality and next-day cognitive performance equally, but bourbon resulted in a more severe hangover [1].

The best way to prevent a hangover is to avoid drinking altogether. Of course, I realize that as part of social and professional obligations, drinking is sometimes difficult to avoid. If you wish to minimize the effects of a hangover, pick a clear liquor like vodka and use a non-sugary mixer like club soda. Robb Wolf, author of The Paleo Solution, recommends the “NorCal Margarita”, a concoction consisting of tequila, lime juice, and soda water. Robb recommends tequila as it is gluten-free (as are most distilled liquors) and claims the lime juice blunts the insulin response as well as yields a net alkaline load at the kidneys.

Besides the toxins that result from alcohol consumption, the majority of the ill effects felt during a hangover are a result of dehydration. Water and electrolytes are depleted from your body so it’s in your best interest to rehydrate. A field-tested solution I recommend is simply drinking coconut water after consuming alcohol. Coconut water contains electrolytes like sodium, potassium, and magnesium which will help increase absorption of water and minimize the effects of a hangover. Keep in mind, alcohol consumption won’t help your body composition or your performance in the gym, so you should minimize drinking alcohol as part of a healthy lifestyle and consume alcohol in moderation.

References:
1. Rohsenow et al. Intoxication With Bourbon Versus Vodka: Effects on Hangover, Sleep, and Next-Day Neurocognitive Performance in Young Adults. Alcoholism Clinical and Experimental Research, 2009.

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