How to Beat the Christmas Party Hangover
With Foods That Help You Recover Faster
The festive season is full of sparkle, late nights and (let’s be honest) one too many glasses of fizz. But the part no one enjoys? The morning after. If you’re waking up tired, foggy or dehydrated, your body isn’t just “hungover”, it’s lacking key nutrients that alcohol quickly depletes.
The good news: you can eat your way to feeling human again.
Here’s your guide to beating the Christmas party hangover, complete with meals that support hydration, detoxification and energy levels.
1. Rehydrate Like It’s Your Job!
Alcohol is a diuretic, meaning every drink takes more fluid and electrolytes out than it gives back.
Hydration starts the night before: aim for one glass of water per alcoholic drink to soften the blow.
The next morning: focus on electrolyte rich liquids to restore balance:
Coconut water
Bone broth
Electrolyte tablets
Herbal teas (ginger, peppermint, chamomile for nausea)
Why this matters: Hydration speeds up detoxification, reduces headaches, regulates blood pressure and helps your liver process alcohol more efficiently.
2. Increase Your Zinc Intake
Zinc fuels alcohol dehydrogenase (ADH) - the enzyme responsible for breaking down alcohol. Heavy drinking rapidly depletes zinc, slowing detox and prolonging symptoms.
Top zinc-rich foods:
Oysters, mussels, crab
Beef or lamb
Pumpkin & sesame seeds
Nuts
Wholegrains (oats, brown rice, quinoa)
TIP: A sprinkle of seeds or tahini can make a big difference the morning after.
3. Replenish Magnesium to Calm Your Nervous System
Alcohol flushes magnesium out of your system, contributing to the classic day after symptoms:
Anxiety
Irritability
Muscle tension
Headaches
Poor sleep
We have all been there! Here are some top magnesium rich foods to soften the blow:
Dark leafy greens
Pumpkin seeds, almonds, cashews
Avocado
Brown rice, quinoa
Dark chocolate (70%+)
Magnesium is one of the fastest ways to feel calmer and more grounded.
4. Restore B Vitamins for Energy
Alcohol blocks absorption of B vitamins and increases demand for them, which is why you wake up with:
Low energy
Brain fog
Mood dips
Low motivation
Now you know why! Focus on B1, B6 and B12 for energy production and nervous system support.
Top sources:
Eggs
Wholegrains (brown rice, oats)
Legumes
Chicken and turkey
Nutritional yeast
5. Boost Potassium to Restore Electrolytes
Lost fluids = lost potassium. Low potassium can cause fatigue, weakness, muscle cramps and irregular heartbeat.
Top potassium foods:
Bananas
Sweet potatoes
Coconut water
Avocado
Leafy greens
Tomatoes
Pair potassium with magnesium for a fast recovery combo.
6. Support Liver Detox with B2 & B3
Your liver relies on B2 (riboflavin) and B3 (niacin) to convert alcohol to acetaldehyde to then harmless by products.
Acetaldehyde is the compound behind nausea, headaches and flushing, so helping your liver break it down is key.
Top B2 foods: eggs, almonds, yoghurt, mushrooms, lean meats
Top B3 foods: chicken, tuna, peanuts, mushrooms, wholegrains, liver
The Perfect Hangover Plates By Pow Food
These dishes combine electrolytes, B vitamins, protein, healthy fats and detox-supporting nutrients, everything you need to recover fast.
Breakfast: Rebuild + Rehydrate
What to eat:
2 poached eggs = B vitamins + choline for brain fog
Wholegrain toast = steady energy
Sautéed spinach = magnesium + potassium
½ avocado = magnesium + healthy fats
Smoked salmon = protein + B3 + B6
Tomatoes with lemon & olive oil = vitamin C for zinc utilisation
Pumpkin or sesame seeds = zinc + magnesium
Drink: coconut water= electrolytes + hydration
Why it works:
This breakfast stabilises blood sugar, replenishes lost nutrients, calms the nervous system (thanks, magnesium), and supports liver detox. Expect less nausea, more clarity, and faster recovery.
Lunch: Liver Support + Stabilisation
Build your bowl:
Roasted sweet potato = potassium + glycogen replenishment
Quinoa or brown rice = B vitamins + magnesium
Grilled salmon or tofu = B vitamins + anti-inflammatory omega-3s
Leafy greens = magnesium
Cherry tomatoes & red peppers = vitamin C for glutathione recycling
Broccoli or kale = sulphur compounds for detox
Tahini dressing (tahini, lemon, garlic) = zinc + healthy fats
Sprinkle of nuts/seeds = zinc + magnesium
Why it works:
This bowl gives your liver what it needs to finish processing last night’s alcohol (B2 + B3), restores electrolytes, and combats inflammation that causes headaches and fatigue.
The Christmas season doesn’t need to end in a foggy, dehydrated slump. With the right foods that are rich in electrolytes, zinc, magnesium and B vitamins you can support your liver, boost energy and feel brighter faster.