Summer is a time for beach days, pool parties, and outdoor festivities. It’s also a time when many of us tend to indulge in alcoholic beverages more frequently.

While it’s perfectly fine to enjoy a few drinks in moderation, the after-effects can leave you feeling less than stellar. Hangover headaches are one of the most common symptoms that people experience after a night of drinking. But fear not! With the right tips and strategies, you can minimize the chances of waking up with a pounding headache.

Read on to discover our ultimate guide to avoiding hangover headaches during the summer months.

1. Stay Hydrated

Alcohol is a diuretic, which means that it increases urine production and can lead to dehydration. Dehydration is one of the major causes of hangover headaches.

To prevent this, make sure to drink plenty of water throughout the day and alternate alcoholic beverages with glasses of water. This will help to keep you hydrated and minimize the severity of your hangover symptoms.

2. Eat a Balanced Meal

Having a balanced meal before consuming alcohol can go a long way in avoiding hangover headaches. Filling your stomach with a combination of carbohydrates, proteins, and healthy fats can slow down the absorption of alcohol in your system.

This can help to prevent rapid spikes in blood alcohol concentration levels, which are often associated with more severe hangovers.

3. Choose Your Drinks Wisely

Not all alcoholic beverages are created equal when it comes to hangover headaches. Some types of alcohol contain more congeners, which are byproducts of fermentation that can intensify hangover symptoms.

Darker spirits like whiskey, bourbon, and red wine tend to have higher levels of congeners. Opting for lighter-colored drinks like vodka, gin, or white wine may reduce your chances of experiencing a throbbing headache the next day.

4. Pace Yourself

Drinking alcohol too quickly can overwhelm your liver, making it harder for your body to metabolize the alcohol properly. This can result in a more severe hangover, including a pounding headache.

To avoid this, pace yourself and try to limit your alcohol intake to no more than one drink per hour. Additionally, taking periodic breaks from consuming alcohol and sipping on a non-alcoholic beverage can also help to prevent the intensity of your headache the next day.

5. Avoid Mixing Alcohol and Caffeine

Mixing alcohol with caffeinated beverages like energy drinks or coffee can be a recipe for disaster. While the caffeine may initially make you feel more alert, it can mask the effects of alcohol and lead to excessive drinking.

Moreover, this combination can contribute to dehydration and exacerbate hangover symptoms, including headaches. Stick to water, herbal tea, or non-caffeinated beverages to stay hydrated and minimize the likelihood of a pounding headache.

6. Get Enough Sleep

A lack of quality sleep can contribute to the severity of hangover symptoms, including headaches. Alcohol disrupts your sleep patterns, preventing you from getting the restorative REM sleep your body needs.

Aim for at least seven to eight hours of uninterrupted sleep to allow your body to recover properly. If you’re having trouble falling asleep after drinking, try relaxation techniques, such as deep breathing exercises or listening to calming music.

7. Take Supplements

Supplements can help support your body’s recovery and reduce the likelihood of hangover headaches. Before drinking, consider taking a multivitamin, vitamin B complex, or electrolyte supplement.

These nutrients can support your liver function, replenish essential vitamins and minerals, and minimize the severity of hangover symptoms. However, it’s important to note that supplements are not a substitute for responsible drinking habits.

8. Avoid Smoking

Smoking cigarettes or being around secondhand smoke can worsen hangover symptoms, including headaches. Nicotine can constrict blood vessels and reduce blood flow to the brain, intensifying the pounding sensation.

If you’re a smoker, consider taking a break from cigarettes on the days when you plan to consume alcohol. Moreover, try to avoid environments where smoking is prevalent to reduce your exposure to secondhand smoke.

9. Stay Active

Engaging in regular physical activity can help improve blood circulation and reduce the intensity of hangover headaches.

While it may be tempting to spend the day on the couch recovering, a light workout or a gentle walk can promote the release of endorphins and provide natural pain relief. Just make sure to listen to your body and avoid strenuous exercise if you’re feeling extremely fatigued.

10. Seek Natural Remedies

If you wake up with a hangover headache, there are several natural remedies that may provide relief. Applying a cold compress to your forehead or taking a warm bath can help soothe the pain.

Drinking ginger tea or inhaling peppermint oil can also alleviate nausea or sinus congestion associated with hangovers. Remember to stay hydrated and avoid over-the-counter pain medications, as they can further strain your liver.