Recovery

Hangover hydration calculator

Build a conservative next-morning hydration plan after alcohol, poor sleep, and low food intake.

A hangover hydration plan should be steady and gentle: water, food, and electrolytes if you are not eating much. Avoid chugging large amounts at once.

Recovery windowNext few hours

hours

Effort / sweatAdjusts the buffer

Already replacedOptional

Bottle sizeFor tracking

Extra fluid estimate

0.9litres

About 30 oz total, or 1.8 bottles over 4 hours.

Pace

225 ml

per hour

Left

0.9 L

1.8 bottles

Electrolytes

Worth it

today

When to use electrolytes

Electrolytes are often worth it if alcohol displaced food, you vomited, sweated, or have a headache with low appetite.

Safety note

Severe vomiting, confusion, slow breathing, chest pain, head injury, or inability to keep fluids down needs urgent medical help.

Sip steadily for the next few hours.

Eat something salty or use an oral rehydration-style drink if food is hard.

Avoid using water to mask alcohol poisoning symptoms.

Frequently asked

Can water cure a hangover?

No. Water can help dehydration discomfort, but sleep, time, food, and avoiding more alcohol matter too.

Are electrolytes better than water for a hangover?

They can be better when food intake is low, vomiting occurred, or you need sodium and glucose along with fluid.