A Guide to Staying Hydrated While Drinking Alcohol

Like to enjoy a glass of wine after a long day? Going out with friends for cocktails? Drinking alcohol can be fun in the moment, but the dehydrating effects can hit our bodies hard the following morning — especially after multiple drinks. Anyone who has woken up with a throbbing headache after a night out can attest to that. Our guide to staying hydrated while drinking will help you avoid that gross feeling and keep your body feeling great!

Does alcohol dehydrate you?

Yes, it absolutely does. Alcohol is a diuretic, a substance that increases the amount of urine produced. According to Healthline, alcohol “causes your body to remove fluid from your blood through your renal system, which includes the kidneys, ureters, and bladder, at a much quicker rate than other liquids.” Since you are expelling more water from the body, that leaves less water inside and causes dehydration.

Everyone’s body works a little differently, meaning alcohol dehydrates some people quicker than others. This depends on several factors, including age, weight, and your genes. For example, if you identify as a “lightweight”, it means your body has a harder time processing alcohol and is more prone to dehydration when drinking. Monitor how you’re feeling while drinking closely and try to stick to one beverage per hour.

Can you hydrate while drinking alcohol?

A good rule of thumb is to drink a large glass of water (about 16 ounces) for every drink you have. This will help replenish the water in your body as it’s being drawn out by the alcohol. Grab a buddy to hydrate between drinks with you or do your best to stay accountable while you’re out. Taking shots? Chase them with water to give yourself an extra dose of hydration! Finally, keep a tall glass or bottle of water on your nightstand to make sure you get some water before you go to bed. Ending the night dehydrated from alcohol and proceeding to sleep for hours without water is a recipe for disaster.

Keep in mind that prevention is important, too. Drink several glasses of water before switching to alcohol, eat some protein-rich foods, and consider adding a Morning Routine hydration pack to your water prior to drinking. When you start drinking with a fully hydrated body and enough food in your stomach, you’re already staving off that dreaded hangover the next day.

Is it better to hydrate before or after drinking?

In this case, there’s rarely a thing as too much hydration! Drinking water before, during, and after partaking in alcohol are all steps that help your body stay hydrated and recover quickly. Carry a water bottle with you the entire night to remind yourself to take a few sips every so often. It may not be the trendiest accessory, but you will thank yourself for it the following morning!

What is the most hydrating alcoholic drink?

A vodka water or vodka soda is probably your best bet if hydration is a goal while drinking. This choice is great because you’re drinking water at the same time as the alcohol, so you won’t have to focus as much on rehydrating between drinks.

Another tip is to stay away from darker-colored drinks and opt for lighter ones instead. Darker liquors, like bourbon and brandy, contain higher levels of congeners, while vodka contains almost none. Congeners are compounds found in alcohol that are produced during the distillation or fermentation process. A 2010 study found that higher levels of congeners were linked to more severe hangover symptoms.

What’s the best way to rehydrate after drinking?

A nice tall glass of water (or several) helps rehydrate after drinking, but the best way to maximize hydration is with an electrolyte-rich beverage. Electrolytes and minerals increase the absorption of water in the body so you can hydrate quicker and more efficiently. Our Morning Routine hydration packs are the hangover cure we swear by. Himalayan sea salt and all 6 essential electrolytes make hydration fast and effective. With the added health benefits of apple cider vinegar and liver-detoxing lemon, Morning Routine is a fantastic way to get your body back on track and feeling great. We also recommend ripping open a pack of Morning Routine before or during drinking to prevent a hangover from ever happening. (Pro tip: add it to your vodka water for more flavor and more hydration!)


Alcohol is a diuretic, meaning it flushes water out of your system. To combat the dehydrating effects of alcohol, make sure you get enough liquids before, during, and after you drink. Alternate alcoholic beverages with tall glasses of water or carry a water bottle with you. Recover the next morning with more water or an electrolyte-rich drink. Add a Morning Routine hydration pack to your water (or even a vodka water) for maximum liquid absorption, a dose of all 6 essential electrolytes, and added hydration benefits. Cheers!


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