Disclaimer: The National Nutrition Council does not recommend binge drinking. It is discouraged and inadvisable to engage in alcohol consumption, as it causes many health problems, especially too much consumption that leads to alcohol fatigue.

It is undeniable that Filipinos love celebrations, and aside from lots of food, alcoholic beverages are many times included in the celebration. A large percentage of the Filipino population consume alcoholic beverages on different occasions. And even during this pandemic, alcohol consumption still is an option, even just for casual drinking.

 Although it is discouraged during this pandemic, it is not avoidable for some to have small gatherings. For this, it is best to provide nutritional tips and practices for those who engage in too much alcohol consumption to avoid and improve alcohol fatigue and their nutritional condition as well.

Alcohol fatigue is the feeling of splitting headache, nausea, dizziness and weakness as a consequence of too much alcohol consumption, aside from its other dangerous health effects. These symptoms are due to dehydration from urinating too much during drinking.

Before alcohol consumption

            It is more effective to prevent alcohol fatigue than “curing” one. With this, before drinking alcohol, these practices may be done. To avoid it:

• Do not drink with an empty stomach. Be sure to have a meal that includes carbohydrate and fat sources. Carbohydrate sources include rice, pasta, and bread while fat sources include meat, egg, and avocados. With food in the stomach, alcohol will be absorbed by the body slowly.
• Within 24 hours before drinking, consume Vitamin B-rich foods such as whole grains, meat, eggs, beans and dark, leafy vegetables. Also include Vitamin C-rich foods such as citrus fruits. You may also take vitamin supplements when food sources are unavailable.
• Do not drink dark colored drinks, especially when sensitive to them. They contain natural chemicals called congeners which irritate blood vessels in the brain and make alcohol fatigue worse.

During alcohol consumption

• While drinking alcohol, drink water or non-fizzy soft drinks in between.
• Make sure to only drink the amount that your body can tolerate. If it is your first time or you are not sure of your tolerance, slow down your consumption.

After alcohol consumption

• Drink half a liter or more of water before going to sleep and keep a glass of water beside your bed to drink when you wake up during the night.
• If you can, do not sleep immediately after drinking and try to sober up. This will help lessen the alcohol fatigue the next day.

Alcohol fatigue treatment

To deal with alcohol fatigue, it is important to:

• Rehydrate the body as dehydration causes the symptoms of alcohol fatigue. Replace lost liquids by drinking gentle liquids for the stomach, such as water, soda water and isotonic drinks.
• Consume carbohydrate-rich food to help the feeling of trembling. This will also increase your lowered blood pressure due to drinking.
• A vegetable soup is good to consume, especially for fragile stomachs. This contains lots of vitamins and minerals.

When drinking alcohol, the saying “Drink Moderately” is as important as the mentioned practices. Do not drink past your body’s tolerance level. And for the best advice, try to cut down your alcohol intake, be alcohol-free for several weeks to months, until you are totally alcohol-free in the future. (PNC Nadela/OIC-NPC Flores)

Reference:

National Health Service, United Kingdom. (Jan. 6, 2020). Hangover cures. Retrieved from: https://www.nhs.uk/live-well/alcohol-support/hangover-cures/