You had a fun night out, but now you’re paying the price—head pounding, stomach churning, and energy levels at zero. Yet, you don’t want to skip your workout. Should you exercise with a hangover?
The answer isn’t a simple yes or no. While light movement can help, intense exercise might make things worse. This guide covers:
✔ The science of hangovers & exercise
✔ When working out helps (and when it hurts)
✔ Best & worst exercises for a hangover
✔ How to recover faster
Let’s break it down so you can decide whether to hit the gym or the couch.
What Happens to Your Body During a Hangover?
A hangover is your body’s reaction to dehydration, inflammation, and toxin buildup from alcohol. Symptoms include:
- Dehydration (alcohol is a diuretic)
- Low blood sugar (alcohol disrupts metabolism)
- Electrolyte imbalance (loss of sodium, potassium)
- Muscle weakness & fatigue
Bottom line: Your body is already stressed—should you add more strain with exercise?
Is It Okay to Workout With a Hangover?
✅ Yes, If…
- You’re mildly hungover (just tired, no nausea).
- You hydrate well before & during.
- You stick to low-intensity workouts (yoga, walking, light cycling).
❌ No, If…
- You’re severely dehydrated (dizzy, vomiting).
- You have a pounding headache (exercise can worsen it).
- You plan heavy lifting or HIIT (risk of injury is higher).
Expert Tip: Listen to your body. If you feel awful, rest. If you’re just sluggish, gentle movement may help.
How Long Should You Wait to Exercise After Drinking?
- Light drinking (1-2 drinks): Wait 6-8 hours.
- Heavy drinking (3+ drinks): Wait 24+ hours (or until fully recovered).
Why? Alcohol stays in your system for ~1 hour per drink. Exercising too soon can:
- Increase dehydration & dizziness
- Impair coordination & reaction time (higher injury risk)
Best Exercises to Do With a Hangover
If you decide to move, try these low-impact options:
1. Walking or Light Jogging
- Boosts circulation (helps clear toxins).
- Avoid intense sprints—keep it easy.
2. Yoga or Stretching
- Reduces muscle tension & headaches.
- Avoid inversions (like downward dog) if dizzy.
3. Swimming (If Hydrated Enough)
- Gentle on joints, cools the body.
- Skip if nauseous (chlorine can worsen it).
4. Light Cycling (Indoors or Outdoors)
- Low-impact cardio without heavy strain.
Worst Exercises to Do With a Hangover
🚫 Heavy Weightlifting (Poor form = injury risk)
🚫 High-Intensity Interval Training (HIIT) (Can worsen dehydration)
🚫 Hot Yoga or Sauna Sessions (Dangerous for dehydration)
🚫 Long-Distance Running (Depletes electrolytes further)
Does Exercise Flush Out Alcohol?
Myth: Sweating out alcohol.
Truth: 90% of alcohol is processed by your liver—exercise doesn’t speed this up. However, light movement may help with:
✔ Blood circulation (supports detox)
✔ Endorphin release (improves mood)
What NOT to Do After a Hangover
❌ Skip water (Hydrate with electrolytes).
❌ Drink coffee first (Worsens dehydration).
❌ Eat greasy food (Opt for bananas, toast, eggs).
❌ Pop painkillers before exercise (Bad for liver/stomach).
How to Recover Faster (Before Exercising)
- Hydrate aggressively (Water + electrolytes like Pedialyte).
- Eat a light, balanced meal (Bananas, oatmeal, lean protein).
- Rest if needed (Nap, then reassess energy levels).
- Try ginger or peppermint tea (Settles nausea).
Final Verdict: Should You Exercise With a Hangover?
Mild hangover? Light movement (walking, yoga) may help.
Severe hangover? Rest, hydrate, and try again tomorrow.
Pro Tip: Next time, alternate alcoholic drinks with water to reduce hangover severity!