Hangover protocol

To address a hangover, Andrew Huberman suggests a combination of strategies based on modern science and traditional wisdom. Here are the key recommendations:

1. Cold Exposure: Using deliberate cold exposure, such as cold showers or ice baths, can help alleviate hangover symptoms by increasing adrenaline and dopamine levels. This should be done when sober to avoid the risks associated with alcohol impairing temperature regulation. Typically, 1 to 3 minutes of cold exposure is sufficient for most people, but ensure to do it safely 1.

2. Electrolytes: Since alcohol acts as a diuretic, it can lead to dehydration and loss of essential electrolytes like sodium, potassium, and magnesium. It's beneficial to stay hydrated with water and electrolytes both before and after drinking. Drinking water with added electrolytes the night before and the morning after can help restore balance 2.

3. Gut Health: Consuming fermented foods that are low in sugar can help replenish the gut microbiome, which may be disrupted by alcohol consumption. This supports overall recovery and well-being 2.

4. No One-Size-Fits-All Cure: There is no single herb or supplement that can completely eliminate hangover symptoms due to the multifaceted nature of hangovers which affect various systems in the body. Implementing a combination of these methods is the most effective approach 2.

By using these strategies, you can mitigate some of the unpleasant effects of a hangover and recover more quickly.