If you’re reading this while suffering through a horrific hangover, we feel you. We’d be lying if we said we’d never been there with the head-splitting headache, achy muscles and bloodshot eyes that never make for the best next day. Thankfully, there’s a great way to get rid of a hangover (no, we’re not talking about some “hair of the dog” or a bottle of sugar-laden Gatorade). Enter: the expertly crafted smoothie. With these choice ingredients, recommended by Jessica Crandall, RDN, Denver Wellness & Nutrition Director, you can engineer the perfect hangover smoothie.
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3 Ingredients to Help Get Rid of Your Hangover
1. Coconut Water
Since alcohol is a diuretic, tossing back a few will lead to more frequent bathroom breaks, which strips your body of its potassium and sodium stores. And the next morning, that pounding headache is the result of all that water lost — you know, dehydration. To get back on track, Crandall recommends adding coconut water because it delivers a mega dose of electrolytes that are essential for helping your body rehydrate. Coconut water’s got 252 milligrams of sodium and 600 milligrams of potassium per cup, roughly 11 percent and 17 of your daily value, respectively.
2. Frozen Blueberries
“You compromise your immune system when you drink excessive amounts of alcohol,” says Crandall. To boost it back up, add naturally defensive, antioxidant-rich berries to your day-saving sip. Studies show that blueberries have chemical compounds that may boost your immunity, plus they are rich in vitamins K and C.
Your favorite yellow fruit just got even savvier: Thanks to a modest amount of complex carbs, there’s a solid amount of nutrient-rich calories so you won’t have an energy crash later in the day. And with 422 milligrams of potassium in each medium banana, it’ll work with the coconut water to rehydrate you, too, says Crandall.
Your Ultimate Hangover Smoothie Recipe
Crandall recommends drinking this smoothie before heading out — or after — for maximum effectiveness. (Bonus: It’s way better for you than late-night pizza!) Or, if you decide to whip it up the morning after, it can function as a balanced breakfast to kickstart your day. Use Greek yogurt as your base — especially if you want an extra-thick smoothie, says Crandall — but using regular milk works too if that’s all you have on hand.
- 264 cal
- 4 g fat (3 g sat)
- 42 g carbs
- 57 mg sodium
- 9 g fiber
- 29 g sugar
- 16 g protein
Prep time: 3 minutes
1 cup blueberries, frozen
1/2 small banana
1 tablespoon chia seeds
1/2 cup non-fat Greek yogurt, plain
1/2 cup coconut water
- Place all ingredients in a high-power blender and mix until smooth.
Originally published October 2015. Updated July 2016.