I’m a dietitian — here’s what to eat and drink to cure a hangover

Had a few too many last night?

There’s no fresher hell than a hangover: nausea, dry mouth, hot shame and hangxiety . No soul who has suffered has not sought a cure in the form of a diner breakfast or hair of the dog.

“A hangover is a clinical condition that is characterized by a combination of effects from alcohol metabolism and dehydration,” Dr. Johnny Parvani, REVIV founder and chief medical officer, previously told The Post .

Alcohol affects everyone differently, but hangover casualties often report fatigue, weakness, thirst, headache, muscle aches, nausea, stomach pain, vertigo, sensitivity to light and sound, irritability, sweating and increased blood pressure.

And with the grim realization that hangovers may worsen over time , there’s no time like the present to find a sustainable solution for overindulgence.

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Registered dietitian Bianca Tamburello with the p.r. agency FRESH Communications told Well+Good that while there’s no undoing the damage, there are ways to ease the ache with nourishing food and drink.

Priority No. 1? Hydrate and replenish. Kellyann Petrucci, a certified nutrition consultant, previously told The Post , “Hydration and balancing electrolytes are key to help ease a hangover. By maintaining adequate water intake, you can support the process of eliminating toxins from the body.”

In addition to chugging water, Tamburello said adding powdered electrolytes to your bottle or sipping on Pedialyte can help bring the body back to life. “These drinks rehydrate the body and replenish electrolytes, like potassium and sodium,” she shared. “They also help boost blood sugar levels, which are often also low during a hangover.”

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You can also get your electrolytes and fiber by consuming hydrating fruits and veggies.

Courtney Smith , a registered dietitian in Florida, a diabetes specialist and the founder of the Keys to Nutrition, told The Post, “The foods to consume more of for hydration would be fruits and vegetables with high water content. That includes celery, cucumbers, watermelon and zucchini. These help with hydration because they are 90% water or more.”

In addition to being water-rich, fruits like watermelon and oranges supply the body with electrolytes and natural sugars to boost low blood sugar. Oranges offer even more aid to the booze flu as they come complete with immune-supporting vitamin C.

Petrucci told The Post that bone broth is a prophylactic and a remedy, “Bone broth is a trendy superfood for a reason. If you’re heading out for the evening and you expect to enjoy some good food and cocktails, drinking a bone broth before you go will help fuel your body with a good balance of nutrition — and it fills you up, so you may actually end up eating and drinking less.”

If you’ve already crossed into hangover territory, sipping on bone broth can help you crawl back toward the land of the living, as it is low in sodium but rich in collagen, vitamins, minerals and electrolytes.

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“Now, I’m not saying it’ll cure or prevent hangovers, but by supplying your body with essential nutrients and electrolytes — which also support optimal gut health — you’re helping your body’s functions perform at their best,” Petrucci added.

While fish may seem like a dicey decision when battling the effects of a hangover, Tamburello claimed a few key nutrients in salmon can offer real deal relief. Alcohol robs you not only of dignity, inhibitions and electrolytes but also B vitamins, which the fish can help restore.

She explained to Well+Good: “Salmon is a balanced and tasty food following a hangover because it offers up vitamin B6 and B12, which regulate regular body functions. It’s also high in omega-3 fats, which may help inflammation caused by drinking alcohol.”

If your hangover is characterized by stomach upset and a persistent need to hurl, simple, palatable, easy-to-digest foods are your best bet for feeling better. Bland foods like rice and toast are more likely to go down and stay down.

Bananas are another excellent choice as they contain a healthy dose of potassium.

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