5 healthy hangover cures for runners

We’re well into the festive season and for most of us that means office parties, yearly catch ups with old friends and awkward family gatherings. When the booze is flowing freely, even the most dedicated runners are likely to drink a few too many at some point.

5 healthy hangover cures for runners

We’ve all woken up regretting those shots of tequila and wincing at hazy memories from the previous night. When you’ve got a pounding head and a churning stomach it’s tempting to reach for something deep-fried and unhealthy in the hope of blotting out the pain.

However, you’re much more likely to regret it later when you’re feeling bloated, sleepy and nauseous from overeating. And don’t even think about hair of the dog, unless you want to feel even worse later on in the day!

Although the only real “cure” for a hangover is not drinking in the first place, our healthy hangover remedies for runners will – hopefully – mean your hangover doesn’t have to spoil your day.

1. Rehydrate

Most of the symptoms of a hangover are linked to dehydration. So in order to help your poor hurty head feel better you’ll need to hydrate yourself in the most effective way possible. Sip on something hydrating throughout the day to reduce the effects of a hangover in the shortest time possible. 

  • Water – it’s best to drink your water with a squeeze of lemon or lime as the vitamin C helps you absorb the water more effectively.
  • Coconut water – many people swear by coconut water as a hangover cure. It contains loads of electrolytes, potassium and anti-oxidants making it the perfect antidote to a hangover.
  • Sports drinks – isotonic sports drinks will rehydrate you and electrolytes will give you the salts and sugar your body needs.
  • Fruit juice – juices can perk up your blood sugar levels but may well make you crash again soon if you don’t eat anything. 

2. Refuel

It’s important to eat something balanced that will fill you up and help your blood sugar get back on track.

  • Eggs – nourishing and easy to digest, eggs are a great option, preferably with some wholemeal toast to provide some slow release carbohydrate energy and essential fatty acids.
  • Beans on wholemeal toast – opt for the low salt and sugar version to keep it healthy (or make your own!). Beans are a great source of protein and should satisfy your hunger.
  • Tomatoes – contain vitamins A and C and anti-oxidant lycopene which will help you feel better. Tomato juice is a good one on a hangover, but hold the vodka unless you want to feel terrible later!
  • Marmite – Unless you’re a Marmite hater, Marmite toast is a good one as yeast extract contains plenty of B vitamins and folic acid which will help you replenish your battered vitamin levels.

3. Ginger

If you are feeling particularly nauseous, ginger should help. Chicken broth made with plenty of fresh ginger is nourishing and should be easy enough to stomach.

Lemon and ginger tea is a soothing drink and an especially good option if you can’t stomach much. Alternatively, ginger ale is a good option when your stomach is feeling delicate and your blood sugar levels are low.

4. Caffeine

If you’re feeling bleary-eyed the morning after and it’s mainly the lack of sleep that’s got to you, a green tea or a coffee can work wonders. But be sure to drink plenty of water and electrolytes as well, as the caffeine acts as a diuretic, further dehydrating you.

5. Go for a run!

If you feel up to it, a gentle run in the fresh air will help you sweat out the toxins. Just make sure you are well hydrated and it is probably a good idea to eat something light beforehand so you are not running on empty.