7 What to take before drinking alcohol You Should Know

Enjoying a night out with friends or celebrating a special occasion often involves a few alcoholic drinks. While fun in the moment, the dreaded next-day hangover can ruin your productivity and well-being. The headaches, nausea, and fatigue are direct results of alcohol's effects on your body, including dehydration, inflammation, and nutrient depletion. Fortunately, a proactive approach can significantly mitigate these unpleasant consequences. The key isn't just about what you do after the party, but what you do before it even begins.

This guide provides a comprehensive, actionable list of what to take before drinking alcohol to fortify your system and minimize the morning-after misery. We will move beyond generic advice and explore specific foods, supplements, and hydration strategies that can make a tangible difference. From stabilizing blood sugar with the right meal to supporting your liver with targeted nutrients like Milk Thistle and N-Acetylcysteine (NAC), each item on this list offers a practical step you can easily incorporate into your pre-drinking routine. By preparing your body for the stress of alcohol metabolism, you can enjoy your social life without sacrificing your next day. Let’s dive into the best ways to prepare for a better morning.

1. Eat a Substantial Meal High in Protein and Healthy Fats

One of the most foundational and effective strategies for what to take before drinking alcohol isn't a supplement at all; it's a well-balanced meal. Consuming a substantial meal before your first drink is crucial because it significantly slows the rate at which alcohol is absorbed into your bloodstream. When you drink on an empty stomach, alcohol passes quickly from the stomach into the small intestine, where it's rapidly absorbed, leading to a faster and higher spike in your blood alcohol concentration (BAC).

Food, particularly meals rich in protein, healthy fats, and complex carbohydrates, acts as a physical buffer. This keeps the alcohol in your stomach longer, allowing the enzyme alcohol dehydrogenase to begin breaking it down before it even reaches your bloodstream. This pre-emptive metabolic action can lessen the overall impact on your system and help prevent the dreaded next-day consequences.

How to Implement This Strategy

To maximize the benefits, timing and composition are everything. Aim to eat a full meal about 1-2 hours before you plan to start drinking. This gives your body enough time to begin digestion without having an overly full stomach.

Focus on creating a plate that includes:

• Lean Protein (20-30g): Protein is digested slowly, providing a sustained buffer. Examples include grilled salmon, chicken breast, or a plant-based option like tofu or lentils.
• Healthy Fats: Foods like avocado, nuts, seeds, and olive oil also slow gastric emptying, further delaying alcohol absorption.
• Complex Carbohydrates: Sources like quinoa, sweet potatoes, or whole-wheat pasta provide steady energy and help stabilize blood sugar levels, which alcohol can disrupt.

Some practical meal ideas include a hearty chicken and avocado salad with a handful of walnuts, grilled salmon served with quinoa and roasted asparagus, or even a bowl of Greek yogurt topped with berries and nuts if you're short on time.

Key Takeaways for Your Pre-Drinking Meal

For a quick reference, here are the core principles for building an effective pre-drinking meal, summarized in the infographic below.

As the data highlights, hitting a target of 20-30 grams of protein within the 1-2 hour window before drinking can significantly reduce your peak BAC, setting you up for a much better morning.

2. Take a High-Quality B-Complex Vitamin

Beyond food, supplementing with specific nutrients is an excellent strategy for what to take before drinking alcohol, and a B-complex vitamin is one of the most effective choices. The B-vitamin family, which includes thiamine (B1), B6, and B12, acts as a team of coenzymes essential for countless metabolic processes. Alcohol consumption is known to rapidly deplete these water-soluble vitamins, disrupting everything from energy production to nervous system function.

When you drink, your liver works overtime to metabolize the alcohol, a process that heavily relies on B vitamins. By supplementing beforehand, you provide your body with a fresh supply of these critical nutrients, ensuring your metabolic machinery has the resources it needs to process alcohol efficiently. This proactive support can help mitigate some of the cellular stress and nutrient depletion that contributes to next-day fatigue and grogginess.

How to Implement This Strategy

To effectively use a B-complex vitamin, timing and quality are key. Aim to take your supplement about 30-60 minutes before your first drink, ideally with your pre-drinking meal to enhance absorption and minimize any potential stomach upset.

Focus on selecting a high-quality supplement that includes:

• A Full Spectrum of B Vitamins: Ensure the product contains all eight B vitamins, as they work synergistically. Key players in alcohol metabolism include B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B6 (Pyridoxine), and B12 (Cobalamin).
• Bioavailable Forms: Look for products with methylated forms of B vitamins, such as methylcobalamin (B12) and folate (B9) instead of folic acid, as these are more readily used by the body.
• Third-Party Verification: Choose brands that are third-party tested or have a USP (United States Pharmacopeia) verification seal to ensure purity, potency, and quality.

Practical examples of reputable supplements include Thorne Basic B Complex, Garden of Life Vitamin Code Raw B-Complex, or Nature Made Super B-Complex. Taking one of these before you head out is a simple step that reinforces your body's natural defenses.

Key Takeaways for B-Vitamin Supplementation

Pre-loading with B vitamins is a smart, science-backed way to prepare your body for alcohol. As you plan your pre-drinking routine, remember that these nutrients are foundational for managing the metabolic impact of alcohol. By ensuring your levels are topped up, you're directly supporting the systems most strained by a night out.

For a deeper dive into how different nutrients can help, you can explore more about essential vitamins for hangover relief on enjoyupside.com. This strategic supplementation, combined with a proper meal, creates a powerful one-two punch against the negative effects of drinking.

3. Drink Plenty of Water and Electrolytes

Another essential strategy for what to take before drinking alcohol involves proactively managing your hydration. Alcohol is a potent diuretic, meaning it makes you urinate more frequently. This fluid loss can quickly lead to dehydration, which is a primary driver of common hangover symptoms like headaches, fatigue, and dizziness. Pre-hydrating with both water and electrolytes helps to fortify your body against this effect.

Starting a night of drinking in a state of optimal hydration gives your system a crucial head start. By ensuring your body has ample fluids and essential minerals (electrolytes) like sodium, potassium, and magnesium beforehand, you support vital functions, including kidney performance and cellular communication. This preparation can significantly lessen the severity of dehydration-induced symptoms the next day.

How to Implement This Strategy

Effective pre-hydration is about more than just chugging water moments before your first drink. It requires a thoughtful approach that balances fluids and essential minerals. Aim to start hydrating several hours before you plan to consume alcohol to allow your body time to absorb and balance everything properly.

Focus on these hydration sources:

• Electrolyte-Enhanced Water: Mixing a high-quality electrolyte powder into water is one of the most direct ways to prepare.
• Coconut Water: This is a great natural source of potassium and other electrolytes, making it an excellent pre-drinking beverage.
• Pedialyte or Sports Drinks: Formulated for rapid rehydration, these can be effective, but be mindful of their sugar content. Opt for low-sugar or zero-sugar versions when possible.

Key Takeaways for Your Pre-Drinking Hydration

Aim to drink about 16-20 ounces of an electrolyte-rich beverage 1-2 hours before you start drinking. A simple tip is to add a pinch of sea salt and a squeeze of lemon to your water for a DIY electrolyte boost. Remember to continue this practice by alternating each alcoholic drink with a glass of water throughout the evening. This sustained effort is crucial for maintaining balance. For more in-depth advice on fluid recovery, you can learn more about the best ways to rehydrate after drinking. This proactive approach helps your body stay ahead of the dehydrating effects of alcohol, setting you up for a much more pleasant morning.

4. Take Milk Thistle or Liver Support Supplements

While a good meal provides a physical buffer, another effective strategy for what to take before drinking alcohol involves biochemically preparing your primary filtration organ: the liver. Your liver is responsible for metabolizing over 90% of the alcohol you consume. Taking a liver-support supplement beforehand can help fortify this organ against the oxidative stress that alcohol metabolism generates.

The most well-known of these supplements is milk thistle, which contains an active compound called silymarin. This powerful antioxidant has been studied for its hepatoprotective (liver-protecting) properties. It works by reinforcing the outer membranes of liver cells, which helps prevent toxins from entering, and it promotes the synthesis of glutathione, the body's master antioxidant. This pre-emptive support can help your liver process alcohol more efficiently.

How to Implement This Strategy

To give the active compounds time to be absorbed and begin working, you should take your liver support supplement before you start drinking. The ideal window is typically 1-2 hours prior to your first alcoholic beverage. This timing ensures the supplement's protective properties are active when your liver begins its work.

When choosing a supplement, consider these points:

• Standardization: Look for a milk thistle extract that is standardized to contain at least 80% silymarin. This ensures you are getting a potent and effective dose. Popular options include NOW Foods Silymarin and Jarrow Formulas Milk Thistle.
• Combination Formulas: Some products, like Thorne Liver Cleanse, combine milk thistle with other liver-supporting nutrients such as N-acetylcysteine (NAC) and turmeric for a more comprehensive effect.
• Consult a Professional: If you are taking any prescription medications or have pre-existing health conditions, it is always wise to consult your healthcare provider before adding a new supplement to your routine.

Key Takeaways for Your Liver Support

By proactively supporting your liver, you’re addressing one of the core metabolic challenges of drinking alcohol. This approach helps mitigate cellular damage before it occurs, which can lead to a significant difference in how you feel the next day. To explore this topic further, you can learn more about the benefits of milk thistle for liver health.

As a general guideline, a dose of 150-300 mg of silymarin taken 1-2 hours before drinking is a common protocol followed by functional medicine practitioners to prepare the body for alcohol consumption.

5. Consume Activated Charcoal

An intriguing yet controversial option for what to take before drinking alcohol is activated charcoal. This fine, odorless black powder is created by heating carbon-rich materials, like coconut shells or wood, to very high temperatures, which makes it extremely porous. These pores give activated charcoal a massive surface area, allowing it to act like a sponge that binds to various chemicals and toxins in a process called adsorption.

The theory behind using it before drinking is that it might adsorb some of the alcohol and its toxic byproducts (congeners) in your stomach and intestines. By trapping these substances, it could potentially prevent them from being fully absorbed into your bloodstream, thereby lessening the overall toxic load on your body and reducing the severity of a potential hangover. However, it's crucial to note that scientific evidence supporting activated charcoal's effectiveness specifically for alcohol absorption is limited and highly debated.

How to Implement This Strategy

If you decide to try activated charcoal, timing and proper use are essential to avoid potential side effects and maximize any possible benefits. It's generally recommended to take it about 30-60 minutes before your first alcoholic beverage. This timing allows the charcoal to be present in your digestive system when alcohol is introduced.

Follow these guidelines for safe and effective use:

• Isolate from Other Substances: Activated charcoal is non-selective and can bind to medications, vitamins, and nutrients from food. To prevent this, take it at least two hours away from any other supplements, medications, or meals.
• Hydrate Thoroughly: Charcoal can be dehydrating and may lead to constipation. It's vital to drink a large glass of water with your dose and continue to drink plenty of water throughout the night.
• Use Food-Grade Only: Ensure you are using a product specifically labeled as food-grade or for internal use. Popular options include Nature's Way Activated Charcoal, Bulletproof Coconut Charcoal, and Schizandu Organics Activated Charcoal.

Key Considerations for Activated Charcoal

While some people anecdotally report positive results, the scientific community remains skeptical about its ability to significantly bind to ethanol, the type of alcohol in drinks. Its primary proven use is in emergency medical settings for certain types of poisoning. Due to its powerful binding properties, it should be used cautiously and infrequently, not as a routine pre-drinking habit. Always consult a healthcare professional before adding it to your regimen, especially if you take any regular medications.

6. Take N-Acetylcysteine (NAC)

A powerful tool in the biohacker’s arsenal for what to take before drinking alcohol is N-Acetylcysteine, commonly known as NAC. This supplement is a modified form of the amino acid cysteine and serves as a direct precursor to glutathione, one of the body’s most crucial and powerful antioxidants. When you consume alcohol, your liver metabolizes it into a highly toxic compound called acetaldehyde, a key culprit behind many hangover symptoms like headaches and nausea.

By taking NAC before drinking, you provide your body with the raw materials needed to boost its glutathione stores. This enhanced antioxidant capacity helps your liver neutralize acetaldehyde more effectively, reducing the oxidative stress and cellular damage that alcohol causes. This proactive support for your body’s natural detoxification pathways can significantly lessen the severity of your hangover.

How to Implement This Strategy

For NAC to be effective, timing is critical. It must be taken before you start drinking, as its benefits are preventative. Taking it during or after drinking can be less effective and is not recommended. Functional medicine practitioners often suggest a specific protocol to maximize its protective effects.

Consider these practical steps for implementation:

• Dosage: A common recommendation is to take a dose of 600-1200mg. Popular and trusted brands include NOW Foods, Jarrow Formulas, and Thorne.
• Timing: Take your NAC supplement approximately 30-60 minutes before your first alcoholic beverage. This allows enough time for absorption and for it to start supporting glutathione production.
• Absorption: For best results, take NAC on a relatively empty stomach. If you've just eaten a large meal, it may slow down its absorption.
• Enhancement: Some evidence suggests that taking NAC alongside Vitamin C can further enhance its antioxidant effects, providing an extra layer of cellular protection.

Key Takeaways for Using NAC

NAC offers a targeted, science-backed approach to mitigating alcohol-related damage by directly supporting liver function and antioxidant defense.

Remember these core principles:

• Pre-load Only: NAC's primary benefit comes from taking it before alcohol exposure.
• Support Glutathione: Its main mechanism is boosting the body’s master antioxidant.
• Reduce Acetaldehyde Toxicity: By helping neutralize this toxic byproduct, NAC targets a root cause of hangover symptoms.

Incorporating NAC into your pre-drinking routine is a strategic move to arm your body with the antioxidant power it needs to handle the metabolic stress of alcohol consumption, helping you feel better the next day.

7. Consume Prickly Pear Cactus Extract

Emerging from traditional medicine into modern scientific research, prickly pear cactus (Opuntia ficus-indica) extract is another powerful tool when considering what to take before drinking alcohol. This natural supplement has been studied for its impressive ability to mitigate some of the most common and unpleasant hangover symptoms. Its effectiveness is believed to stem from its potent anti-inflammatory properties, which directly counter the inflammatory response triggered by alcohol consumption in the body.

The extract works by helping to reduce the production of inflammatory mediators that are released after heavy drinking. This process is what leads to the familiar feelings of malaise, headache, and general sickness. By preemptively tackling this inflammation, prickly pear extract can significantly lessen the severity of your hangover, particularly symptoms like nausea, dry mouth, and loss of appetite.

How to Implement This Strategy

To use prickly pear extract effectively, timing is paramount. Its benefits are preventative, meaning it must be in your system well before alcohol is introduced. The goal is to prepare your body to handle the impending inflammation before it starts.

Follow these guidelines for optimal results:

• Dosage and Timing: Research suggests a dose of around 1600 IU of prickly pear extract is effective. This should be consumed approximately 5 hours before your first alcoholic beverage to allow for proper absorption and activation.
• Product Selection: Look for high-quality, standardized extracts to ensure you're getting a consistent and potent dose. You can find prickly pear as standalone capsules (often labeled as Nopal) or as a key ingredient in comprehensive hangover prevention formulas like DrinkAde.
• Combine Strategies: Prickly pear works best as part of a larger plan. Combine it with a substantial meal, proper hydration, and other supplements like B vitamins for a multi-faceted approach to hangover prevention.

Some practical options include taking dedicated prickly pear capsules in the early afternoon before a night out or choosing a pre-made hangover prevention drink that lists it as a primary ingredient.

Key Takeaways for Using Prickly Pear

For a quick reference, here are the core principles for using prickly pear extract effectively before a night of drinking.

As the data shows, taking the correct dose several hours in advance is crucial. This proactive measure has been shown to cut the risk of a severe hangover in half, making it a scientifically-backed choice for a smoother morning after.

Pre-Drink Supplements and Preparations Comparison

Final Thoughts

Navigating the world of social drinking doesn't have to mean sacrificing your next-day productivity or well-being. As we've explored, the key to a better morning after often lies in the preparation you do hours before your first drink. By understanding what to take before drinking alcohol, you empower yourself to support your body's natural processes, mitigate the harsh effects of alcohol, and maintain control over your health.

The strategies discussed, from eating a balanced meal rich in protein and fats to targeted supplementation, are not about finding a "magic cure" for hangovers. Instead, they represent a holistic approach to responsible consumption. Each recommendation works on a specific mechanism, whether it's slowing alcohol absorption, replenishing vital nutrients, or supporting your liver's detoxification pathways.

Key Takeaways for Proactive Pre-Drinking

Let's recap the most critical strategies to integrate into your routine:

• Foundation First: Never drink on an empty stomach. A meal high in protein, healthy fats, and complex carbohydrates provides a crucial buffer, slowing down the rate at which alcohol enters your bloodstream. This is your first and most effective line of defense.
• Hydration is Non-Negotiable: Begin hydrating with water and electrolyte-rich drinks long before you head out. Alcohol is a diuretic, and pre-emptively countering its dehydrating effects is essential for preventing common hangover symptoms like headaches and fatigue.
• Strategic Supplementation: Certain supplements can provide targeted support where your body needs it most.
  • B-Complex Vitamins: These are rapidly depleted by alcohol consumption and are vital for energy metabolism.
  • N-Acetylcysteine (NAC): This powerful antioxidant helps replenish glutathione, a key player in breaking down acetaldehyde, the toxic byproduct of alcohol.
  • Milk Thistle & Prickly Pear: These plant-based extracts have been traditionally used to support liver health and reduce inflammation, offering another layer of protection.

Turning Knowledge into Action

The true value of this guide comes from its application. You don't need to implement every single tip at once. Start by identifying the one or two strategies that feel most manageable and relevant to your lifestyle. Perhaps it's committing to a pre-event meal or keeping a B-complex vitamin in your bag.

Mastering a proactive approach to what you take before drinking alcohol is about more than just avoiding a hangover. It's about respecting your body, enhancing your social experiences, and ensuring that a night of celebration doesn't derail your goals for the following day. By being mindful and prepared, you can enjoy the moment without paying an unnecessary price.

Ready to simplify your pre-drinking routine with a single, powerful solution? Upside Hangover Sticks combine many of the key ingredients we've discussed, like B-Vitamins, NAC, Milk Thistle, and Prickly Pear, into one convenient, easy-to-take stick. Visit Upside Hangover Sticks to see how you can make proactive support a seamless part of your night out.