Why Do Hangovers Hit Harder as You Age—and What Can You Do About It?

The morning–after misery of a hangover is a struggle we have almost all understood: A pounding headache, puffy face and queasy stomach serve as the only existing remnants of a wild night out. We’ve all been there, tirelessly searching for a cure, whether it’s greasy meals, electrolyte powders, dark rooms or pleas to a higher power for mercy.

But while the intense feelings of regret (and nausea) unite us, the consequences of our own actions can severely differ from person to person. A key variant in the physiological factors at play? Aging.

Age plays a much larger role in why you might wake up feeling like you got hit by a truck than you might think—and not just because you feel like you should know better over time. During the course of our lifetimes, our once lively livers begin to slow their tireless work. Metabolizing what we eat and drink becomes harder as our cells retain less water, causing dehydration—which makes alcohol, itself a diuretic, linger longer and ultimately hit harder. What might have been a minor headache in your 20s can become a daunting reality in your 40s and 50s.

Unfortunately, there isn’t a single remedy or cure that promises immediate relief after a night’s overindulgence at the bars. The only truly efficient way to avoid a hangover is not to drink at all. But if that’s not feasible, and if you have experienced your hangovers consistently getting worse with age—or just want to plan ahead, here is what you should do to mitigate the effects.

Hydrate, hydrate, HYDRATE!

Drinking water should be anyone’s top priority before, during and after consuming alcohol. “When people ask how you minimize hangovers, the number one answer is to drink less and to hydrate,” says Dr. Ajay Suman, a New York City-based physician and inventor of a forthcoming hangover remedy aimed at supporting liver function. Breaking up each drink with a crisp glass of water—which can help dilute the alcohol and counterbalance dehydration—is a must, he told The Daily Beast.

According to Dr. Erika Schwartz, a specialist in preventive care in New York City, hydration is particularly important as women age due to a decrease in the body’s water content, slowed metabolism and hormonal fluctuations. Regardless of age, replenishing fluids—and key electrolytes, whether thanks to drinks (like Gatorade and Pedialyte) or foods (like bananas, avocados, or leafy greens) can help restore balance and reduce hangover symptoms like fatigue, muscle cramps and headaches.

(Preventative measures that younger, healthy women can take before a night out, Suman suggested, include ‘pre-gaming’ with a small dose of ibuprofen, Tylenol or a multivitamin.)

Prioritize sleep.

Let’s face it, you cannot feel your very best without a good night’s rest. And hormones such as estrogen can affect a woman’s alcohol tolerance to alcohol, particularly during the menstrual cycle—this can impact women are experiencing perimenopause or menopause in particular. “Your hormones and all your metabolic processes that involve cleanup occur at night when you have good quality sleep,” said Schwartz.

Remember though: your body needs sleep to recover, but while alcohol may make you drowsy, it also holds you back from achieving restorative REM sleep. “Even if you pass out for 12 hours, you may get 10-20 percent of the normal deep sleep that you would normally get if you’re sober,” said Suman.

Never drink on an empty stomach.

Food is not only fuel for your body but also acts as a shield when drinking: It slows the absorption of alcohol into your bloodstream while helping to prevent drastic drops in blood sugar levels. A fatty meal, such as a cheeseburger, can help alleviate a hangover by diluting the blood with lipids, Suman explained. Sure, a late-night Big Mac for women over 40 won’t necessarily metabolize as it might have 20 years prior, but who’s judging?

Ditch the sugary cocktails.

Not all alcoholic beverages are created equal. Red wines, sugary cocktails and darker liquors often contain higher concentrations of congeners (byproducts of fermentation), which Schwartz says can worsen hangover symptoms. Lighter liquors, such as vodka and gin, may be slightly less harsh. While the 20-year-old reaches for a Long Island Iced Tea, women over 40 should opt for an alternative—or even a mocktail, as Schwartz suggested, having given up drinking once she turned forty.

“I think when you start making those connections, it’s easy to say, ‘You know what, I don’t want to feel like this ever again,’ she explained of understanding the connections between age and alcohol intake. ”So that’s when I stopped drinking."

And prioritize health more broadly.

After the age of 50, the chances of being diagnosed with cancer and other diseases rapidly increase. Older adults experience a decline in their immune system’s efficacy, making them more susceptible to illness. It’s essential to be aware of potentially genetically inherited diseases such as cardiovascular disease and cancers that could be brought on by alcohol use, cautioned Schwartz.