How To Prevent Wine Hangover

As a wine lover, there’s nothing quite as enjoyable as savoring a glass of your favorite vintage. However, the morning after can often bring a dreaded wine hangover. We’ve all been there – waking up …

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As a wine lover, there’s nothing quite as enjoyable as savoring a glass of your favorite vintage. However, the morning after can often bring a dreaded wine hangover. We’ve all been there – waking up with a pounding headache, feeling nauseous, and having a general sense of fatigue. But fear not, my fellow wine enthusiasts! I have some tips and tricks that can help prevent that unpleasant wine hangover, based on my personal experiences and research.

1. Stay Hydrated

One of the main causes of a wine hangover is dehydration. Alcohol acts as a diuretic, which means it increases urine production and can lead to dehydration. To counteract this, make sure to drink plenty of water before, during, and after enjoying your wine. It’s a good idea to have a glass of water for every glass of wine you consume.

2. Choose Quality Wines

The quality of the wine you drink can also impact the severity of a hangover. Cheaper wines often have more impurities and additives, which can contribute to that awful morning-after feeling. Opt for higher quality wines made with minimal intervention and fewer sulfites. While sulfites are a natural byproduct of wine fermentation, some people are more sensitive to them than others.

3. Pace Yourself

It’s easy to get caught up in the moment and indulge in a little too much wine. But pacing yourself can make a significant difference in how you feel the next day. Take your time to savor each sip, and try to limit your alcohol intake. Set a personal limit and stick to it, even if the company and conversation are excellent.

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4. Eat Before and During Drinking

Having a meal before drinking can help slow down the absorption of alcohol into your bloodstream. Eating foods rich in healthy fats and proteins, such as avocados or lean meats, can provide a protective lining for your stomach. Additionally, snacking throughout the evening can help slow down the rate at which alcohol is absorbed.

5. Be Mindful of Wine Color and Sugar Content

While all wines can potentially cause a hangover, certain types may be more likely to do so. Red wines, in particular, tend to contain more congeners, which are toxic byproducts of fermentation. Opt for white wines or lighter reds if you’re prone to hangovers. Furthermore, be cautious of sweet wines as they often have higher sugar content, which can worsen hangover symptoms.

6. Consider Drinking Water Before Bed

Before hitting the hay, make it a habit to drink a glass of water. This will not only help rehydrate you but can also dilute the remaining alcohol in your system. Adding a squeeze of lemon or a pinch of salt to the water can also replenish electrolytes.


Preventing a wine hangover requires a combination of mindful drinking, staying hydrated, and choosing quality wines. By following these tips, I have been able to enjoy my favorite wines without suffering the consequences the next day. Remember, moderation is key, and always listen to your body. Cheers to many hangover-free wine-filled nights!

John has been a hobbyist winemaker for several years, with a few friends who are winery owners. He writes mostly about winemaking topics for newer home vintners.
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