Overdid things last night? In an ideal world, alternating alcoholic drinks with water and taking a vitamin supplement before bed may be the key to preventing a hangover, but let’s be honest, at 1am after one too many glasses of bubbles who is thinking about a vitamin supplement?

So, given the scenario in which you wake up with a pounding head and a mouth that tastes like fur, here is the step-by-step guide to help move through your hangover as quickly as possible.

1. Get salty

At times we hear that a sports drink is the best option to ease hangover symptoms, at others vitamin B, or in some instances ‘hair of the dog’, but much better is seeking out a salty, vitamin B-rich snack, like Marmite or Vegemite toast.

The mix of carbohydrates and vitamin B will help to restore blood glucose levels, which is an important step in reducing nausea while the salts will aid rehydration.

2. Add some caffeine

Caffeine found in relatively strong concentrations in a shot of coffee or energy drink is one of the few substances that increases metabolic rate, and will help any alcohol left in your system to be metabolised more quickly. While a hit of caffeine consumed via a strong coffee, tea or energy drink will not directly work to ease your dehydration, its stimulatory effect will also give you an energy hit for an hour or two after consumption.

For the many of us who are used to starting the day with a shot or two of coffee, sticking to it in the morning after a big night will give your brain the caffeine it is used to and potentially lesson the effects of your pounding head.

3. Eat a decent meal

It is not only the initial hit of food you need to help ease your hangover, but you also need to follow up your sports drink or toast with a decent meal an hour or two later to ensure your blood glucose levels are maintained for the rest of the day. Specifically, a mix of foods that contain both carbohydrates and fat will help to replenish the body’s fuel stores and keep any nausea at bay.

Good options include a lean bacon and egg brekkie roll or wrap, lean burger with baked sweet potato fries, kebab or omelette with toast.

4. Get outside

It may be the last thing that you feel like doing, but moving your body is one of the best ways to work your way through a hangover. The more the body moves, the better it will be for metabolism, which will help to process any remaining alcohol from your system. A simple walk or dip in the ocean will do the trick, or if you can only manage to drag yourself out of bed, lying in the sun for a hit of vitamin D (sunscreen, hat and sunnies, essential) too will aid the recovery process.

5. Super-hydrate

Just like we need to eat extra to help get our glucose levels back on track, we need to super hydrate to optimally re-hydrate. Naturally, water is a great option, but even better is adding in a nutrient-rich veggie juice as part of your recovery strategy. Not only are vegetable juices exceptionally rich in antioxidants, but they also contain the vitamins and minerals that help to regulate fluid levels in the body. Think brightly coloured mixes of kale, beetroot, carrot and spinach blended with loads of ice to not only give your depleted body a vitamin hit, but a fluid hit as well.

Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

This article was reproduced with permission from  9Honey. To read the original article, click  here.