September 28, 2023
Explore the link between exercise and hangovers and discover the science behind specific workouts that can potentially alleviate symptoms. With real-life testimonials and best practices, this comprehensive guide offers expert advice for those wishing to lead a balanced, healthy lifestyle


Hangovers are an inevitable side-effect of a night of heavy drinking. Symptoms can range from mild headaches and fatigue to more severe nausea and dehydration. Many have tried to find a solution to this common problem, and exercising is a commonly discussed option. This article aims to explore the science behind hangovers and exercise, debunk myths, and provide best practices. Whether you’re a young adult trying to recover before work or a middle-aged person who cannot handle those wild nights anymore, you’ll find useful information in this article.

The Science behind Hangovers and How Exercise Can Help

Alcohol dramatically affects various parts of the body, leading to symptoms of a hangover. Alcohol dehydrates the body by suppressing anti-diuretic hormones that facilitate water reabsorption, leading to frequent urination, dizziness, and fatigue. Apart from this, alcohol has a diuretic effect, leading to the loss of fluids and essential minerals, which aggravates dehydration symptoms. Alcohol can also worsen the quality of sleep, leading to fatigue and headaches. Furthermore, the liver is critical in breaking down alcohol, and excessive drinking can overwhelm it, leading to increased poison levels in the body, contributing to nausea and vomiting. Due to these effects, people often find it challenging to get up and exercise after a heavy night of drinking.

However, studies suggest that exercise is beneficial for hangover symptoms. A study by Spanish researchers claimed that sweating can remove some toxins and improve blood circulation, providing temporary relief from symptoms such as headaches and cramps. Another study suggested that exercise increases liver and kidney functions, leading to faster alcohol metabolism rates. These results suggest that exercise can help combat the effects of hangovers.

5 Exercise Routines to Try When You’re Hungover

Here are some “hangover-friendly” workout routines that focus on energy-boosting, mood enhancement, and symptom reduction:


Yoga is a low-intensity exercise that involves stretching, posture improvement, and deep breathing exercises. This workout can help with fatigue, improve your mood, and alleviate headaches and dizziness.

Light cardio

Light cardio routines, such as a gentle jog, can help with digestive issues and obesity caused by drinking. Cardio can elevate your heart rate, leading to increased dopamine and serotonin levels, enhancing your mood.


Heavy alcohol consumption can result in muscle cramps due to dehydration. Stretching exercises can help to loosen up the muscles, increase blood flow, and provide relief from cramps.

Resistance Training

Although high-intensity exercise may not be the first choice when suffering from a hangover, resistance training can help you return to normalcy. This form of exercise leads to increased blood flow and endorphin levels, and unlike cardio, it doesn’t require a lot of effort to see results.

Hangover Cures: The Role of Exercise

As well as exercise, other self-care routines can help in treating hangovers. Drinking lots of water, eating a healthy breakfast, and getting adequate sleep can all help with cognizance and treatment of hangover symptoms. It’s essential to have healthy habits to mitigate the severe effects of hangovers regularly.

Debunking the Myths: Does Exercise Actually Help a Hangover?

Many people believe that sweating during exercise leads to the removal of toxins from the body, leading to hangover relief. However, the truth is that alcohol is broken down in the liver, and sweat does not eliminate alcohol from the body. Instead, sleep, hydration and time are more likely to reduce or control hangover symptoms. Although the effects of exercise vary from person to person, it’s worthwhile to experiment with as a possible solution.

Testimonials from People Who Swear by Exercise as a Hangover Cure

“I’m 35 and still like to party, and I’ve found that doing yoga stretches helps me calm my stomach, and I feel better compared to when I don’t stretch.” – Elizabeth.

“Exercise has been a lifesaver for me after I drank too much the night before. I walk around 30-45 minutes and find that it provides me with energy and makes me feel better.” – Adam.

Re-framing Exercise as a Preventative Measure Against Hangovers

Regular exercise leads to a healthier body and mind, which can lead to more controlled drinking habits. This helps to limit dehydration and nutrient losses that contribute to hangovers. By leading an active lifestyle, it’s easier to resist the temptation to drink excessively, leading to healthier habits that are more sustainable than cure-focused remedies


Exercise is an excellent remedy for some hangover symptoms, and numerous workouts can help alleviate these symptoms. Various self-care routines, such as healthy eating and ensuring that you get adequate water, are additional vital aspects of hangover treatment. While exercise may not be a 100% effective cure for hangovers, it is recommended as one of many preventative measures worth trying to lead a more balanced lifestyle. Remember that the effects of alcohol and hangovers are incredibly harmful, and if you think that you are developing a drinking problem, contact a healthcare provider for help.

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