The festive season is known for many things: presents, time off work, James Bond films on the TV, and… hangovers. If you’re likely to find yourself over indulging during the coming period, then you need to know about Glutathione and Electrolytes - two substances that can potentially make that hangover a little less hard on the head…

What exactly is a hangover?

Sure, we’ve all been there. You awaken feeling like somebody is repeatedly hitting you in the head with a hammer. You’re sweating, feeling nauseous, and are perhaps gripped by a state of anxiety. 

In fact, there is perhaps no better literary evocation of a hangover than that written by Kingsley Amis in his renowned novel, Lucky Jim: 

“A dusty thudding in his head made the scene before him beat like a pulse. His mouth had been used as a latrine by some small creature of the night, and then as its mausoleum. During the night, too, he’d somehow been on a cross-country run and then been expertly beaten up by secret police. He felt bad”.

But, what’s actually going on in your body when you have a hangover?

Put in the simplest possible terms, a hangover is the collection of unpleasant physical and mental symptoms that occur as your body’s blood alcohol level (BAC) returns to zero following a bout of drinking alcohol.

The most common symptoms of a hangover include: 

• Headache and facial pressure.

• Extreme thirst and a dry mouth.

• Fatigue, weakness, and an inability to concentrate.

• Nausea, loss of appetite, or vomiting. 

• Anxiety - or what is colloquially known as ‘hangxiety’. 

• Heart palpitations or a racing pulse.

• Fragmented, unrestful sleep. 

The mechanisms of a hangover

Let’s dive a little deeper into the uncomfortable world of the hangover and have a closer look at the underlying mechanisms that cause those symptoms we’ve listed above. 

The diuretic effect

One of the biggest reasons that you wake up feeling awful after a bout of drinking is due to the fact that alcohol is a powerful diuretic - making you urinate far more than normal. 

When not drinking alcohol, your body releases a hormone called vasopressin (which is also known as the antidiuretic hormone (ADH))¹, which tells your kidneys to hold on to water and reabsorb it back into the bloodstream. 

Alcohol interrupts this process almost immediately. 

It does this primarily by suppressing vasopressin production, which in turn makes your kidneys behave as though your body has too much water - resulting in the production of far more urine than normal. 

The question is - how much water can alcohol cause your body to lose (over and above what it would sans alcohol)? Whilst the answer varies from person to person, studies have suggested it could be as much as 600 - 1,000ml of fluid. That’s the equivalent of one to three large glasses of water². 

That’s why a night out on the drink can feel like one long trip to the bathroom - with each trip leaving your body more and more dehydrated. 

Acetaldehyde

If there’s a single compound that can be blamed for making hangovers feel so unpleasant, it’s arguably acetaldehyde. 

Acetaldehyde is derived from ethanol (the alcohol in the liquid you drink). When you imbibe ethanol, it is transported to the liver, where an enzyme called alcohol dehydrogenase (ADH) gets to work. This ADH converts the ethanol into acetaldehyde. This process can be rapid - in fact, taking place quicker than the body can safely handle. 

This results in acetaldehyde levels rising sharply within your body. 

Note: acetaldehyde doesn’t stick around in your body forever. It is eventually broken down by a liver enzyme known as aldehyde dehydrogenase. However, if the accumulation of acetaldehyde occurs faster than the action of aldehyde dehydrogenase (such as during a heavy drinking session), this can result in a bad hangover. 

Acetaldehyde - as you’ve probably already guessed - has a number of deleterious effects upon the body. These include³: 

• Damaging proteins and cell membranes, interfering with normal cellular function. 

• Triggering oxidative stress, producing free radicals that inflame tissues. 

• Activating the immune system, leading to inflammatory responses throughout the body. 

• Impairing blood vessel regulation, contributing to headaches and flushing. 

To put this in simple terms, acetaldehyde effectively behaves like a short-term poison that your body urgently wants to neutralise. However, the faster it builds up, the worse you feel. 

Oxidative stress and inflammation

One of the key reasons that you’ll feel ill, dizzy, and flat after drinking is down to the effects of oxidative stress and inflammation. But, why does oxidative stress and inflammation occur when alcohol is consumed?

The first point to make is that the metabolism of alcohol generates free radicals⁴. These free radicals are produced via several pathways, including the activation of the enzyme CYP2E1, which becomes increasingly active as alcohol intake rises. 

Whilst CYP2E1 plays a positive role - it helps to clear alcohol from your system - it does so in a way that leaves behind lots of oxidative byproducts which contribute to oxidative stress and inflammation⁵. 

In what could be described as a ‘double-whammy’, alcohol not only elevates free radical production, it also depletes your body’s antioxidant defences - in particular Glutathione.

Glutathione is heavily concentrated in the liver, and during alcohol metabolism is consumed rapidly as it neutralises toxic by-products and free radicals. As studies have stated⁶, alcohol consumption results in depletion of hepatic Glutathione, impairing antioxidant defence and increasing susceptibility to oxidative injury.

Whilst we’ve seen how alcohol consumption can induce oxidative damage - this doesn’t happen in isolation. It also triggers an inflammatory response. As free radical damage accumulates, your body will, in turn, release pro-inflammatory cytokines - chemical messengers such as IL-6, TNF-ɑ, and CRP. 

This is effectively immune activation - which is why hangovers can result in you experiencing: 

• Muscle and joint aches. 

• Headaches. 

• Fatigue and weakness. 

• Heightened sensitivity to pain.

As research has shown⁷, alcohol consumption - especially heavy, episodic drinking - leads to a measurable increase in inflammatory markers.

It’s for the above reasons that hangovers tend to feel like short-term illnesses rather than merely being tired or dehydrated. In short, hangovers represent a short-term inflammatory state marked by: increased oxidative damage, depleted antioxidant reserves, immune system activation, and temporary impairment of normal cellular function.

Gut irritation and blood sugar swings

Another mechanism of the classic hangover is gut irritation (and attendant blood sugar swings). 

This is because alcohol acts as a direct irritant to your gastrointestinal tract - increasing the production of stomach acid, whilst also weakening the mucus layer that normally shields the stomach lining. 

In fact, research has shown that alcohol can: 

• Increase gastric acid secretion⁸. 

• Reduce mucosal protection in the stomach⁹. 

• Increase gut permeability (“leaky gut”)¹⁰.

• Trigger inflammation of the stomach lining (gastritis)¹¹.

It’s because of these effects that your hangovers may be accompanied by unpleasant symptoms such as nausea, stomach pain, heartburn, or even vomiting. 

Aside from gut irritation, alcohol can also interfere with your blood sugar levels (a.k.a. normal blood glucose regulation). 

Why? Because, when alcohol is present endogenously, your liver prioritises metabolising the ethanol above all other substances. This effectively puts your regular glucose regulation on hold.

The result of this is manifold, including: 

• Blood sugar levels falling. 

• A drop in available energy.

• The brain receiving less glucose. 

It’s for these reasons that many people experience hangover symptoms such as shakiness, weariness, sweating, dizziness, fatigue, or clouded thinking. 

Studies have found that the impact of alcohol upon blood sugar levels is especially pronounced when alcohol is consumed on an empty stomach, after a bout of intense exercise, or late at night without adequate food consumption. 

Other research¹² has found that the impact of alcohol-induced hypoglycaemia (low blood sugar) is a well-established phenomenon - even in people who do not have diabetes mellitus. 

Finally, when considering gut irritation and alcohol consumption, there is the issue of bloating, gas, and general digestive discomfort. 

By its very nature, alcohol can disrupt gut motility and even alter the balance of bacteria in the digestive system. For some people, such symptoms can be the most persistent - even outlasting hangover-induced headaches and nausea.

If bloating or digestive discomfort is a frequent issue for you (whether related to alcohol or not), it may be worth exploring targeted gut-support strategies. We cover these in our guide to stomach bloating. 

Sleep disruption and “hangxiety”

One of the most common parts of a hangover is poor-quality sleep. Why is this the case? Because, although alcohol can make you drowsy and make you fall asleep faster, the quality of this sleep is poor. 

Alcohol induced sleep is lighter, more fragmentary, and far less restorative¹³. That’s why hangovers are commonly accompanied by a feeling of exhaustion, fogginess, and low mood. 

Multiple studies¹⁴ have found that alcohol consumption can have a deleterious impact upon sleep and sleep quality, as follows: 

• Reducing REM sleep, the stage most important for mood regulation, memory, and emotional processing. 

• Fragmenting deep sleep, inducing brief awakenings throughout the night. 

• Causing early waking, particularly in the second half of the night as the alcohol levels in your bloodstream fall. 

Aside from diminishing sleep quality, alcohol can also result in the dreaded “hangxiety” effect, whereby one feels a mix of low mood, restlessness, nervousness, and anxiety the day after drinking. 

It has been widely postulated that this “hangxiety” occurs as a result of rebound changes in brain chemistry. More specifically, alcohol consumption can result in: 

• A drop-off in GABA activity, removing the initial calming effect provided by the alcohol¹⁵.

• A rebound in glutamate activity, increasing brain ‘excitability’¹⁶.

• A rise in stress hormones such as cortisol and adrenaline¹⁷.

Therefore, disrupted sleep doesn’t just make you feel tired - but, it can prolong the duration of your hangover, making you irritable, nervous, and generally feeling a bit depressed…

However, as you’ll read below, there are effective hangover strategies that can support calmer brain chemistry, better hydration, and reduced oxidative stress.

Do men and women metabolise alcohol differently? 

You may have heard that men and women metabolise alcohol differently. But, is this true? Or one of those all-pervading urban myths? 

The answer, is that it’s true.

On average, women tend to reach higher blood alcohol concentrations than men from the same number of drinks. This is due to several biological factors, including lower total body water, differences in alcohol dehydrogenase (ADH) activity, and hormonal influences¹⁸. 

As a result of these differences, alcohol - and its toxic by-products like acetaldehyde - can remain in circulation for longer, increasing oxidative stress and inflammation. This can make women more susceptible to stronger hangover symptoms, particularly headaches, nausea, fatigue, and anxiety¹⁹.

The key takeaway here, is that hangover strategies are not one-size-fits-all. Factors such as sex, body composition, and individual metabolism all influence how alcohol affects you. 

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Supplement Needs Liposomal Glutathione is designed to support the liver’s detoxification pathways by delivering Glutathione in a form the body can actually use. 

Unlike standard Glutathione capsules, which are largely broken down in the digestive tract - this formula uses liposomal delivery, where Glutathione is encapsulated in phospholipid “bubbles” that help protect it through digestion and improve cellular uptake. The result is far great bioavailability, and a higher likelihood that the Glutathione will reach the tissues where it’s needed most during alcohol metabolism (e.g. your liver). 

Supplement Needs Liposomal Glutathione also stacks neatly alongside our other related supplements, including: 

• Supplement Needs Liver Stack.

• Supplement Needs Sleep Stack.

• Supplement Needs Vitamin B Complex.

Electrolytes: the body’s fluid-balance regulators

Okay, so we’ve taken a deep dive into Glutathione, now it’s time to do the same for electrolytes. 

As we’ve written previously, electrolytes are charged minerals found within your body that play a critical role in maintaining fluid balance, enabling nerve signalling, supporting muscle contraction, and maintaining a healthy heart rhythm³³. 

Examples of electrolytes include Magnesium, Calcium, Sodium, Chloride, and Potassium (amongst others)³⁴. 

Unfortunately, alcohol plays a disruptive role in the function of these electrolytes. As we mentioned earlier, alcohol has a strongly diuretic effect - resulting in increased urination - flushing out electrolytes. This results not just in dehydration, but an electrolyte imbalance. In an acute sense, electrolyte imbalances can result in muscle issues, neurological problems, digestive upset, and even heart rhythm changes³⁵. 

It’s clear, then, that it is important you replace those lost electrolytes following a bout of drinking. 

Can you do that from water alone? 

The evidence suggests not. 

Not only does plain tap water lack many of the important electrolytes that your body requires, but drinking it in large volumes can actually dilute important blood electrolytes such as sodium³⁶. 

For dealing with hangovers, this makes purpose-built electrolyte formulas far more effective than water, juice, or sugary sports drinks.

Are electrolytes good for a hangover?

As we have seen, drinking alcohol can result in the loss of large volumes of electrolytes from your body. 

But, can electrolytes ‘cure’ a hangover?

Sadly, the answer is no (at least, not directly). 

Instead, replenishing your body’s electrolytes will help you rehydrate more effectively, and thus recover from your hangover more rapidly.

Studies³⁷ have found that electrolyte intake can help relieve thirst, dry mouth, lightheadedness, muscle cramps, and (to a lesser extent) headaches.

Electrolytes such as Potassium and Magnesium may also help stabilise transient alcohol-related blood pressure changes (due to the role these particular electrolytes play in cardiovascular function)³⁸. 

So, the evidence seems pretty unequivocal: electrolyte supplementation can help you rehydrate and lessen some of the symptoms of a hangover. 

However, a key point to remember, is that electrolytes do not detoxify and metabolise acetaldehyde. That’s why electrolytes and Glutathione are essentially inseparable as part of a hangover recovery supplementation regime. Glutathione tackles the acetaldehyde, the electrolytes tackle the dehydration. It’s a one, two punch for your hangover.

When should you take electrolytes for hangover support? 

Just as there are optimal times to take Glutathione for hangover recovery, the same is true for electrolytes. 

Below, you’ll find the optimal times to take electrolytes: 

• Before drinking: as with Glutathione, aim to take electrolytes around an hour before your first alcoholic drink.
  

• During drinking: if you’re engaged in a long drinking session, consider alternating electrolytes e.g. one glass of electrolytes for every two alcoholic drinks. Consider ordering a soda water and lime and popping in a sachet of your favourite electrolyte formula.
  

• Before bed: this is the most impactful time you can take electrolytes whilst drinking. A full glass of electrolytes before bed can dramatically reduce next-day hangover symptoms³⁹.
  

• The next morning: sipping a glass of electrolytes (ideally around 500ml-1,000ml over a few hours), can help to finish off any remaining hangover symptoms. 

What to look for in an electrolyte supplement

If you don’t know what to look for, it’s all too easy to buy a cheap, sugary sports drink and find yourself not making a dent in your hangover. 

If you want to buy the very best electrolyte supplement to alleviate your hangover symptoms, then look for: 

• A formula that provides adequate Sodium and Potassium for real hydration.

• A formula that includes Magnesium at useful doses. 

• A formula that is low in sugar, clean-tasting, and easy to imbibe and swallow. 

Product spotlight: Supplement Needs Electrolyte+

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Supplement Needs Electrolyte+ is formulated in an oral rehydration solution-style ratio, with balanced Sodium, Potassium, Magnesium, and Calcium - without unnecessary sugars. It’s also designed to be absorbed quickly, taste clean, and fit seamlessly into a before/during/after drinking session.

Your drinking and hangover prevention framework

We know that this time of year practically encourages and facilitates over indulgence in alcohol. But, that’s not to say there isn’t a way to mitigate the worst effects. With our framework below, you can ensure you keep your hangovers to a minimum this festive period.

Our framework includes: smart hydration, targeted nutrient intake, food planning, pacing, and sleep support.

Before you drink: loading up your defence

At this stage, an intelligent mix of nutrition, Glutathione and electrolyte consumption will set the scene for lower toxin buildup and better hydration. 

What you need to do:

• Glutathione: take a precautionary dose of liposomal Glutathione, as this boosts endogenous Glutathione levels and will help protect the liver.
  

• Electrolytes: rebalancing minerals before drinking will help to compensate for the diuretic effects of alcohol that are about to occur.
  

• Balanced meal: include protein, healthy fats, and cysteine-rich foods (e.g. eggs, poultry) in your pre-drink meal. This will slow alcohol absorption and provide raw materials for bodily Glutathione synthesis.

Whilst you drink: pacing and replacing

The key during a drinking session is to reduce peak blood alcohol concentration. This will lower the burden on your metabolic systems and will limit acetaldehyde accumulation - the key factor in hangover development.

What you need to do: 

• Alternate drinks: sip a drink containing electrolyte formula between alcoholic beverages to slow intake and mitigate diuresis⁴⁰.
  

• Choose lighter options: darker spirits concern congeners (chemical by-products formed during fermentation and distillation). Congeners can exacerbate hangover symptom severity⁴¹.
  

• Avoid wines: for some people, wines (particularly red wine) trigger worse hangover symptoms than other alcohol drinks. This is predominantly due to sulfites which are compounds that can cause headaches, flushing, and fatigue. The body uses Molybdenum and Manganese to process sulfites, so ensure you aren’t deficient in these minerals if you are going to be drinking wine.
  

• Listen to your body: slowing down and spacing out drinks gives your liver a better chance at metabolizing the ethanol you are imbibing, potentially preventing your detoxification pathways from being overwhelmed. 

Before bed: damage limitation

You’re now at the ‘damage limitation’ stage following your night out on the drink. The key task now is to support your body’s hydration and detoxification pathways to reduce the intensity of morning after symptoms and support inflammatory resolution. 

What you need to do: 

• Electrolytes: have your final electrolyte drink. This will replenish key electrolytes that will have been lost due to alcohol’s diuretic effect.
  

• Antioxidant shot: a final shot of liposomal Glutathione will help your liver deal with any lingering oxidative stress as it metabolises the last of the alcohol in your bloodstream.
  

• Sleep hygiene: proper, restorative sleep is a key part of minimising hangover symptoms the next day⁴². Consider taking Sleep Stack to help you have an uninterrupted night of sleep. 

The morning after routine: rehydrate, refuel, refresh

Upon waking, you’ll find that your body is still eliminating the residues of alcohol, including an array of toxic by-products. Now, your job is to support the recovery that’s already occurred, and not undoing it!

What you need to do: 

• Drink electrolytes first: this will help alleviate any legacy symptoms you may be experiencing, such as headache or fatigue.
  

• Avoid paracetamol: although this is often the first thing that people reach for when they have a hangover, it can often be a poor move. Why? Because not only does paracetamol deplete Glutathione, but it will also induce the production of NAPQI - a toxic metabolite!
  

• Light food: fuel up on lean protein and complex carbohydrates. This will help stabilise your blood sugar levels that are likely to have been disturbed by the alcohol.
  

• Caffeine (but judiciously): if you feel like you need a ‘pick me up’, caffeine can help. But - as we pointed out earlier - don’t over do it!
  

• Gentle exercise: a brisk walk or some light callisthenics can be the perfect way of getting moving again after a night of drinking.

Order the Supplement Needs Hangover Solution today

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Want to put the science of what you’ve just read into practice? Then try the Supplement Needs Hangover Solution. 

Rather than relying on guesswork or generic ‘hangover cures’, the Supplement Needs Hangover Solution has been expertly formulated by the renowned industry expert Dr. Dean St Mart PhD. 

The Hangover Solution is ideal if you: 

• Want to reduce hangover severity, not pretend hangovers don’t exist. 

• Prefer a science-led approach over gimmicks. 

• Enjoy the occasional drink, but still want to protect your future health and productivity. 

If you’re looking for a straightforward, evidence-informed way to help you feel better the next day, the Supplement Needs Hangover Solution brings everything together in one place. 

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For more insights and information about supplements, discover the Supplement Needs blog…

Why You Should Avoid Cheap Vitamins & Multivitamins | Busting the Biggest Supplement Myths | Why You Should Avoid Cheap Omega 3 Supplements 

Disclaimer

The information on this website should not be used as a substitute for professional medical care or advice. If you have any questions about your health, please contact your doctor. 

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