Top Tips: Party Season Survival!

Raise your glass! With a few clever pre- and post-party hacks, you can dodge the hangover and dance through December like a pro

Christmas time, mistletoe and wine, and brandy, and a big turkey, creamed onions, smoked salmon, ham hock, presents for the stockings, presents for the wife and kids, my nieces and nephews on both sides and the door staff.

The party season is upon us, with its endless invitations, late-night laughter and... dreaded morning-after misery. A throbbing headache, parched mouth and vague sense of regret can turn even the best of times into a foggy blur. The good news? A hangover isn’t inevitable. With a little preparation, some smart choices and a few recovery tricks, you can enjoy the festivities without paying the price.

Avoiding a hangover is really about looking after your body before, during and after you drink. The first rule is to stay hydrated. Alcohol acts as a diuretic, meaning it depletes the body of water and essential minerals. The simple habit of drinking a full glass of water before your first cocktail sets a protective foundation. Throughout the evening, alternate each alcoholic drink with water – one for one – and you’ll drastically reduce the next day’s suffering. Electrolyte-rich drinks, such as coconut water, can also help maintain balance, keeping your system in better shape as the night unfolds.

The next essential step is food. Drinking on an empty stomach puts you on a fast track to disaster. A proper meal before you go out slows down the absorption of alcohol and cushions your stomach, preventing sharp drops in blood sugar. Meals that are rich in protein and healthy fats are your best defence – think eggs or avocado toast, chicken with vegetables, or a handful of nuts if you’re in a hurry. Skip sugary or greasy foods, as they tend to worsen inflammation and nausea later.

When it comes to what’s in your glass, not all alcohol is equal. Red wine and dark spirits (like whisky and brandy) contain a lot of congeners – toxic byproducts of fermentation that make hangovers more severe. Clear liquors such as vodka, gin and light rum are generally kinder to your body. It also pays to stick with one type of alcohol rather than experimenting with a mix of everything behind the bar. Add sugary mixers or carbonated sodas, and you’re effectively speeding up alcohol absorption and setting yourself up for a blood-sugar rollercoaster. A simple mixer like soda water with a twist of lime is lighter and easier on your system.

Pacing yourself is just as important. Your liver can only process about one standard drink per hour, so when you drink faster than that, the excess builds up in your system and turns into acetaldehyde, a toxic compound responsible for pounding heads and queasy stomachs. Sipping slowly, setting down your drink between sips and knowing your limits all give your body a fighting chance.

Another underrated hangover prevention strategy involves supplements. Alcohol depletes vital nutrients like magnesium, zinc, vitamin C and B vitamins – all of which play a key role in energy production and detoxification. Before heading out, take a high-quality multivitamin or, even better, a liver support supplement containing milk thistle, a plant known for protecting liver cells. Magnesium helps support relaxation and better sleep, while B vitamins keep your mood and energy stable. Boosting your vitamin C levels can help your body repair damage caused by alcohol. If you’re planning a big night, make sure your nutritional reserves are strong – give your body a safety net before you start celebrating.

And then there’s sleep, the unsung hero of hangover recovery. Alcohol may make you drowsy but it interferes with REM sleep, the restorative stage that allows your body to repair and recharge. You might technically sleep for eight hours, but you’ll wake feeling unrested. Planning for extra rest after a night out can make a big difference to the way you feel.

Of course, even with the best intentions, sometimes the party wins and you wake with the mother of all hangovers: your head hurts, your mouth is dry and your stomach is unsettled. This is where the recovery plan kicks in. The first and most crucial step is rehydration. Drink plenty of water or reach for an electrolyte-rich sports drink, such as Pedialyte or Gatorade, to replace lost minerals. A warm, salty broth like chicken or miso soup is gentle on the stomach and helps restore sodium and potassium.

The stomach tends to take the brunt of the damage after a heavy night, so treat it kindly. A homeopathic remedy like Nux Vomica 30 can help ease the nausea, acidity and bloating that come from too much alcohol. A probiotic can also help rebalance your gut microbiome, which is disrupted by drinking.

When you’re ready for breakfast (or brunch), think balanced and restorative. Toast or oatmeal replenish carbohydrates and stabilise blood sugar, while bananas replace potassium. A drizzle of honey adds fructose, which speeds up alcohol metabolism and gives you an instant energy lift. If you can stomach something savoury, eggs are rich in cysteine, an amino acid that helps break down acetaldehyde, one of alcohol’s most toxic byproducts. But go with a grill-up not a fry-up; the idea that a greasy fried breakfast helps cure a hangover is more myth than medicine.

Likewise, don’t be fooled by the so-called ‘hair of the dog’ hangover remedy: alcohol may give you a boost in the short-term but it only delays the inevitable. A Bloody Mary is not your friend the morning after, and neither is a triple-shot coffee – adding alcohol or caffeine into the mix only makes dehydration worse. Herbal teas like ginger or peppermint are gentler options that soothe nausea and calm the digestive tract – ginger helps with dizziness, while peppermint relieves bloating and discomfort.

If you’re battling a headache, ibuprofen or naproxen can help reduce inflammation and muscle soreness but steer clear of acetaminophen, which can put extra strain on your liver while alcohol is still in your system. Once you’ve rehydrated and eaten, a short walk in the fresh air can do wonders. Movement boosts circulation and helps your body metabolise leftover alcohol, while sunlight and oxygen naturally lift your mood. Avoid strenuous exercise – or any kind of work out – until you’ve properly rehydrated; your body needs a break not a challenge.

Avoiding a hangover isn’t about being a saint – it’s about being smart. Hydrate well, eat before you drink, choose your alcohol wisely and give your body the nutrients it needs to process what’s coming. When you do overindulge, rehydrate, refuel and rest. Treat your body kindly, and it will forgive you faster.

When it comes down to it, the party season isn’t about surviving – it’s about enjoying. With the right preparation and a little morning-after care, you can raise a glass, dance until dawn and greet the next day feeling (almost) as good as new.