Let’s be honest: nothing ruins a good night out like waking up feeling like a dehydrated raisin with a pounding headache.
We’ve all been there—too many drinks, not enough food, and a next-day regret that hits hard. While I’m not about to tell you to skip the fun, I am here to help you prep smarter.
Whether it’s a birthday bash, first date jitters, or just some much-needed catch-up drinks with your people, what you eat before heading out can make a big difference. Trust me—your future self will thank you in the morning. No lectures about drinking less (you do you), but if you’re going to be sipping on something stronger than sparkling water, eating smart beforehand can help you stay steady, feel good, and bounce back faster.
It’s not a hangover cure, but it’s a strong first line of defense. Here are some of my go-to bites before a night out:
Avocado on whole grain toast
If I only have time for a quick bite, this is my go-to. Avocados are packed with healthy fats that take time to digest, which helps slow alcohol from hitting your bloodstream too fast. They’re also full of potassium—something alcohol depletes—so you’re helping your body stay balanced before things get boozy. Paired with a slice (or two) of whole grain toast, you’ve got a fiber-filled base that’ll keep you feeling fuller for longer.
Eggs
Eggs are little powerhouses. They’re high in protein, and also contain cysteine, an amino acid that helps your body break down acetaldehyde—the nasty stuff alcohol turns into once it’s in your system. Scrambled, fried, boiled… however you like them, they’ll give you a strong head start.
Read more: Is drinking wine good for your heart health?
Sweet potatoes
Comfort food with benefits. Sweet potatoes are complex carbs, so they digest slowly and keep your energy levels steady. They’re also high in potassium and vitamin A, which your body will thank you for after a few drinks. I like roasting a few slices with a bit of olive oil and sea salt before going out—simple, warm, and satisfying.
Berries
Loaded with antioxidants and water, berries help protect your liver and keep you hydrated. Plus, they’re easy to add to just about anything—yoghurt, smoothies, oats, or just eat them by the handful. I usually keep frozen berries on hand for this exact reason.
Hummus and crackers (or veggie sticks)
This one’s perfect if you’re snacking while doing your makeup or waiting for your Uber. Hummus is a mix of healthy fats, fiber, and plant-based protein, which gives you balanced fuel. Pair it with whole-grain crackers, cucumber slices, or even bell peppers for a crunchy, clean pre-party plate.
Salmon
Planning a dinner before drinks? Make it salmon. This fish is loaded with protein, healthy omega-3 fats, and vitamin B12—another nutrient alcohol tends to deplete. It’s light but filling, and pairs beautifully with roasted veggies or whole grains like quinoa or brown rice. It’s the kind of meal that tastes like you’re being good to yourself (because you are).
Oats with nut butter
I know it’s not your typical going-out food, but hear me out—oatmeal is packed with fiber and carbs that release slowly, keeping your blood sugar stable throughout the night. Add a dollop of almond or peanut butter for fat and protein, and suddenly your humble bowl of oats becomes a powerful buffer against the booze.
Chicken and veggie wraps
A wrap stuffed with grilled chicken, leafy greens, and maybe a smear of hummus is easy, delicious, and does the trick. Chicken gives you lean protein, while veggies like spinach and cucumber add hydration and vitamins. Wraps are also quick to make and easy to eat while multitasking (you know, like picking an outfit).
Bananas
When you don’t feel like a full meal but need something, grab a banana. They’re rich in potassium and natural sugars, making them a great way to boost your energy and stay balanced. Add a spoonful of peanut butter if you want to level it up.
Greek yoghurt with fruit & seeds
This is one of those sneaky snacks that feels indulgent but does so much for your body. Greek yogurt is rich in protein, which helps slow alcohol absorption, and the fat content gives your stomach something to work with. Toss in some chia seeds or flaxseeds for fiber, and berries for hydration and antioxidants. Bonus: it’s also great for your gut.
Pear juice
This one’s for the planners. Korean pear juice has been shown to help your body metabolize alcohol faster and reduce hangover symptoms. You’ve got to drink it before the drinks, though—it doesn’t work after the damage is done. Look for it at specialty grocery stores if you’re curious to try.
Chia pudding
If you’ve got time to prep, chia pudding is magic. Chia seeds expand in liquid, creating a fiber-rich, filling snack. They’re also high in omega-3s and help slow digestion. Mix them with almond milk, leave it in the fridge, and top with fresh fruit or a bit of honey before heading out.
Watermelon or melon slices
If you’re already feeling a bit dehydrated, reach for watermelon. It’s made up of mostly water and is super refreshing. Melons in general are a great way to hydrate while snacking, and their natural sugars give you a light energy boost without weighing you down.
Hard-boiled eggs and whole grain crackers
This is a no-fuss combo I swear by. Hard-boiled eggs bring the protein and fat, while crackers give you those slow-burning carbs. It’s quick, satisfying, and portable (yes, I’ve eaten this in the car on the way to meet friends—zero regrets).
A small bowl of rice and beans
This one’s budget-friendly and so underrated. Beans bring the protein and fiber, and rice gives you that carby comfort. Add some avo slices or salsa, and you’ve got a full, balanced plate that’ll prep your body for a night of dancing (or karaoke, no judgment).
Pro tip: Drink some water too. A glass or two before you head out can help slow dehydration and make your drinks hit a little softer. Even better? Add some coconut water or an electrolyte mix.
So, before you clink glasses and dance till your shoes come off, line your stomach with something solid. Your body (and your head) will appreciate the effort.
ALSO SEE: Insight into sober curiousness: What is Gen Z on about and how to partake in it?
Insight into sober curiousness: what is Gen Z on about, and how to partake in it
Image: Pexels
