How to Recover from a Bender: Tips for Weekend Warriors
The answer to recovery from a bender is one that’s alluded mankind since first discovering fermentation of certain things can create alcohol.
While there is plenty bro science out there claiming different methods work, it is mostly circumstantial at best.
And here is the thing, I’m not a doctor, neuroscientist or biologist. This article is purely anecdotal and aimed and making light of the occasional lousy hangover from going too hard every now and then.
It is not medical advice for those who have serious substance abuse issues, and it doesn’t make out to be one.
With that out the way, let’s explore some totally unproven ways you can alleviate that feeling of dread brought by a festival caused by a long weekend on the lash!
🔄 Recovering from a Bender: First Steps
Rehydrate Your Body
When recovering from a bender, I first focus on rehydrating my body. Alcohol dehydrates you, causing your heart to work harder.
This can result in inflammation and a racing heart, so replenishing my body with water and electrolytes is essential. To do this, I make sure to:
- Drink plenty of water throughout the day
- Consume electrolyte-rich drinks like coconut water
- Use ginger to help with nausea and settle my stomach
All of this not only helps with hydration and electrolyte balance but also aids in detoxing my liver from alcohol.
Get Enough Sleep and Rest
Another crucial step to recovering from a bender is getting enough sleep and rest. Alcohol can significantly affect my sleep quality, causing me to feel exhausted even after a whole night.
Here’s what I do to ensure my body gets the rest it needs:
- Prioritise sleep by aiming for at least 7-9 hours each night
- Limit screen time before bed to reduce mental stimulation
- Create a relaxing bedtime routine, such as taking a warm bath or meditating
Remember, recovering from a bender takes time. It’s essential to listen to the body and give it the rest it needs to recover from the exhaustion, withdrawal symptoms, and potential liver issues that can follow a bender.
💡 Helpful Tips to Speed Up Recovery
Physical Activity and Exercise
When I’m trying to bounce back from the sesh, I’ve found that a bit of physical activity can work wonders.
A simple walk can help, as it gets my blood flow and oxygen levels up. Besides walking, I also try incorporating exercise into my routine – yoga has been particularly helpful for me. The stretches relax my muscles while also gently getting my heart rate up.
Nature and Fresh Air
Spending time in nature and getting fresh air after a party weekend helps clear my mind. Clean, fresh air work wonders for my cognitive abilities, and I feel revitalised. Whenever I can, I combine my walk or exercise routine with a visit to the park or a hiking trail.
Managing Anxiety and Shakes
Finally, let’s admit it – after a bender, it’s common to feel some anxiety and experience a few shakes.
To combat these symptoms, I make sure to stay hydrated by drinking warm water and consuming plenty of fluids. It is always a good idea to replenish the water supplies that my body has lost over the course of the party.
In moments of anxiety, practising mindfulness techniques or simply focusing on my breath also helps a great deal. Taking slow, deep breaths helps me be calmer and more in control.
🧘♀️ Supporting Your Liver and Detoxification
After a wild weekend, you need to take care of your liver and start the detox process to bounce back strong. Here are some vital steps I take to support my liver function and allow my body to eliminate toxins effectively.
Hydration and Electrolytes
I’ve learned that staying hydrated is a crucial factor in speeding up my recovery process from the effects of alcohol.
I drink about a couple of litres of water daily to help cleanse my system and restore any lost fluids.
Along with water, I also include electrolyte-rich drinks to balance the minerals in my bloodstream, often depleted due to excessive alcohol consumption.
Food and Vitamins for Liver Health
Another significant aspect of liver support is consuming foods and vitamins that promote liver health.
Many fruits and vegetables have properties that can aid in liver detoxification. Some of my favourites include:
- Broccoli: rich in sulfur compounds that help neutralise toxins in the liver
- Beets: high in betalains, which boost liver function
- Garlic: contains allicin and selenium, both known to protect the liver from damage
- Turmeric: contains curcumin, which has anti-inflammatory and antioxidant properties that protect the liver
In addition, I include vitamins and supplements that are known for their liver-protective effects, such as milk thistle, N-acetyl cysteine, and vitamin C.
Avoiding Hair of the Dog
Many people swear by having a drink the next day to soothe a hangover, commonly known as the “hair of the dog.”
In all honesty, all you are doing is kicking the can down the road. Instead, I focus on the above-mentioned healthy habits, like hydration and choosing liver-supportive foods, to help my body recover from a bender.
😵💫 Understanding a Bender and Its Effects
According to Very Well Mind, a bender is a period during which a large amount of alcohol is drunk, usually extending over at least two nights. It is a dangerous form of problem drinking and distinct from regular binge drinking.
During one of these outings, your body goes through various changes, some subtle and others more noticeable.
Believing that age is on your side is a misconception, as excessive alcohol intake affects everyone differently, regardless of their age.
In my case, the most immediate impact was the awful hangovers which would make me feel exhausted and miserable. The primary cause of these hangovers was dehydration.
Drinking too much alcohol can cause issues with your liver’s ability to process alcohol at a healthy rate and may even lead to long-term damage.
When it comes to my brain function, too much alcohol could cause memory issues and even blackouts. Many of us have experienced blackout drunk before.
These memory lapses are related to alcohol-induced disruptions in the neurotransmitters that help the brain function correctly.
Understanding a bender and its effects has been an essential part of my journey to recover from excessive alcohol consumption. While it’s never easy, knowing the risks associated with benders has helped me make better choices for my mental and physical well-being.
💊 Happy Tuesdays
The last secret weapon you may want to try is Happy Tuesdays. The world’s first supplement package designed for after the afters. Each sachet contains 4 formulations served across 5 pills which are designed to:
- support relaxation and stress-relief
- relax the mind
- support serotonin production, which helps mood and sleep
- support liver function
