{"id":46305,"date":"2016-12-30T07:15:24","date_gmt":"2016-12-30T12:15:24","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=46305"},"modified":"2017-01-02T11:24:34","modified_gmt":"2017-01-02T16:24:34","slug":"how-to-avoid-a-hangover","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/how-to-avoid-a-hangover\/","title":{"rendered":"How to Avoid a Hangover: Your 24-Hour Timeline"},"content":{"rendered":"
\"How
Photo: Twenty20<\/a><\/figcaption><\/figure>\n

Verdict is in: The holiday season is the best season. Suddenly your social calendar is filled with ugly sweater parties, SantaCons, and cookie swaps<\/a>. But the holiday season is also the worst<\/em>, because each of those activities has a likely consequence: the dreaded holiday party hangover<\/a>.<\/p>\n

Between the inevitable sugar crash<\/a>, the belly full of spinach artichoke dip, and the array of cocktails<\/a> you\u2019re throwing back underneath the mistletoe, spending a night at a holiday party \u2014 especially when you have to work the next day \u2014 can be a recipe for disaster.<\/p>\n

Consider this your ultimate ‘how to avoid a hangover’ holiday party survival guide. Stick to registered dietitian and nutritionist Kelly Hogan\u2019s timeline, and not only will you get to indulge and enjoy yourself all night, you\u2019ll also wake up feeling just fine the morning after. It\u2019s a Christmakwanzakah miracle!<\/p>\n

RELATED<\/strong>: Beer Before Liquor and Other Booze Myths, Busted<\/a><\/p>\n

How to Avoid a Hangover (and Still Have Fun)<\/h2>\n

6 a.m.
\n<\/strong>Rise and hydrate!<\/strong> Drink early and drink often. \u201cOne of the main causes of a hangover is dehydration,\u201d Hogan says. Women should be drinking 2.7 liters per day<\/a> (that\u2019s around 11.5 cups), and men should get 3.7 liters<\/a> (15.5 cups). Start counting those sips.<\/p>\n

7 a.m.
\nBreak a sweat.<\/strong> \u201cExercise is always a great way to start your day,\u201d says Hogan \u2014 just make sure you\u2019re hydrating along the way. And if you can help it, be careful not to exercise just\u00a0before the party. \u201cDrinking alcohol right after a workout can impede glycogen repletion<\/a>, which is important to provide your body with energy both soon after a workout and for the next workout,\u201d Hogan says. \u201cWorking out right before the party may not be beneficial in the long run, as alcohol can slash the great benefits of your exercise<\/a>.\u201d<\/p>\n

RELATED:<\/strong> 10 Ways to Stay Hydrated (That Aren\u2019t Water)<\/a><\/p>\n

8:30 a.m.\u201312:30 p.m.
\nEat breakfast and lunch.<\/strong> Meals with plenty of protein and fiber will keep you feeling satisfied, and give your body a constant energy source (you\u2019ll need it on\u00a0the dance floor later). Hogan recommends old-fashioned oatmeal and quinoa (try this recipe<\/a>!); or avocado toast<\/a> and a sliced hard-boiled egg for breakfast. For lunch, go for a mix of protein, carbs, (healthy) fats and fiber, too.<\/p>\n

RELATED:<\/strong> 10 Quinoa Bowl Recipes for Breakfast, Lunch and Dinner<\/a><\/p>\n

6 p.m.
\nReach for that very important pre-party snack. <\/strong>\u201cHaving a substantial snack or even a meal before the party is key,\u201d says Hogan. \u201cThis can prevent [you from] overeating those high-calorie appetizers<\/a>, and will ensure you get something nutrient-dense \u2014 with some protein, complex carbohydrates and a little fat \u2014 into your stomach to slow the absorption of alcohol.\u201d Yes, the holiday season is busy, but don\u2019t \u201cforget to eat\u201d before the party (and the open bar).<\/p>\n

RELATED:<\/strong> 15 Quick and Easy High-Protein Snacks<\/a><\/p>\n

7 p.m.
\nParty time!<\/strong> Who can resist those tables filled with tasty treats<\/a> and the booze-stocked bar? It\u2019s ideal to go into the party with a plan. \u201cFocus on lean proteins, like shrimp cocktail and grilled chicken skewers, or crudit\u00e9-style vegetables if you can,\u201d says Hogan. \u201cThe higher-fat, fried appetizers will sit in your stomach longer and while they could help slow alcohol absorption, they may eventually exacerbate those undesirable hangover symptoms<\/a> later, like nausea and vomiting, so proceed with caution.\u201d<\/p>\n

Now, as you approach the bar, here\u2019s what to remember:<\/h3>\n