2 Day Hangover: Causes, Remedies and Prevention

CAN A HANGOVER LAST 2 DAYS?

Yes, a hangover can last 2 days, especially if alcohol was consumed in large amounts or the person is dehydrated. Symptoms such as fatigue, headache, and nausea may persist. Factors like individual tolerance, hydration, and overall health influence the duration.

While most hangovers resolve within 24 hours, studies have identified at least 47 different hangover symptoms, ranging from physical discomfort to cognitive difficulties. This variation explains why some people experience lingering effects.

On day two, you might notice symptoms shifting—perhaps the headache subsides, but fatigue and irritability persist. Let’s explore which symptoms are most likely to stick around.

2-DAY HANGOVER SYMPTOMS

If you've had too many drinks at happy hour, you'll be all too familiar with the hangover symptoms you end up with.

Some of the most problematic symptoms are headache, nausea, vomiting, inability to focus, muscle aches, and feeling thirsty.

When it comes to a 2-day hangover, the symptoms that are likely to drag on for more than 24 hours include fatigue, anxiety, and poor concentration.

Suppose you're feeling sick, nauseous, or vomiting on the second day of your hangover. In that case, it should prompt you to think of other causes we will get into later.

So, with the basics out of the way, let's examine the causes of a two-day hangover.

CAUSES OF A 2-DAY HANGOVER

Before we start this section, it's important to highlight that hangovers, in general, are caused by drinking too much alcohol. You won't get a 2-day hangover if you have a glass or 2 of wine with dinner.

Your liver can only metabolize (break down) alcohol at a specific rate. Typically, it's around one drink per hour. Although it varies significantly between individuals, factors such as weight, age, and sex all make a difference. You can read more about this in our article about how long alcohol stays in your system.

The more alcohol you drink, the more damage is caused by alcohol. Alcohol causes problems in the following ways: 

1) Dehydration: Alcohol causes dehydration by blocking a hormone called ADH. As a result, your kidneys flush out too much water.

2) Inflammation: When your liver metabolizes alcohol, toxic by-products react with your cells, causing inflammation. This exacerbates symptoms like muscle aches and headaches, and these effects can persist into the second day.

3) Acetaldehyde buildup: Alcohol metabolism produces acetaldehyde, a toxic compound that contributes significantly to the severity of a hangover. Your liver's slow processing of acetaldehyde can extend your hangover symptoms.

4) Electrolyte imbalance: Alcohol disrupts your body's balance of electrolytes, leading to symptoms such as muscle cramps, headaches, and fatigue that can continue into the second day of a hangover.

5) Reduced sleep quality: Alcohol massively reduces sleep quality by preventing your brain from reaching the essential REM stage of sleep, which is necessary to feel fully rested.

In summary, the science behind alcohol and hangovers is complicated, and several different factors come into play.

So, what makes a usual hangover turn into a 2-day hangover?

A few additional factors could be causing your two-day hangovers, which we will cover next.

POTENTIAL FACTORS OF HANGOVER LENGTH

YOU'RE GETTING OLD

Remember in your early 20s when hangovers lasted more like 2 hours rather than two days? As we all get older, our bodies are less adept to withstand the damaging effects of alcohol. In addition, your body's reparative capacity is also significantly reduced as you get older.

There's an excellent reason why hangovers get worse with age. Your body is not as good at metabolizing alcohol and its by-products and repairing itself from the damage caused.

That's why if you're still drinking like you were in your early 20s, you're much more likely to get 2-day hangovers. And it's probably a good time to start cutting back.

CONGENERS

Congeners are the name given to the compounds in alcohol that give it its distinctive aroma and taste. They are naturally produced as a by-product of the fermentation and aging process of certain types of alcohol.

For example, red wine and whiskey have much higher concentrations of congeners than vodka. That's because spirits like vodka are filtered/distilled to remove congeners.

Unfortunately, drinks that contain higher amounts of congeners have been shown in studies to make hangovers a lot worse. (2)

It's because congeners are "biologically active," which means they react with your cells and have the potential to exacerbate inflammation.

If you've switched to drinking red wine, whiskey, or bourbon all night, this could explain the reason for your 2-day hangover.

The effects of congeners can sometimes be delayed, which is one of the reasons that people sometimes find they feel worse a day or two after drinking. You can read more about this in our article about delayed hangovers.

MEDICATION

Most prescribed medications are metabolized in your liver. Some can also interact with the enzymes involved in the breakdown of alcohol.

For example, medications for heartburn and even aspirin are known to inhibit alcohol dehydrogenase. This is the enzyme that breaks down alcohol, and therefore, these medications can increase your blood alcohol concentration. (3)(4)

So, the reason for your 2-day hangovers could be, in part, exacerbated by the medication you take. If unsure, the best way around this issue is not to drink until you speak to your doctor for advice.

MENTAL HEALTH

The reason some people drink and the consequences of excessive drinking are linked with mental health. Mental health problems not only result from drinking too much alcohol, but they can also cause people to drink too much.

Put very simply, alcohol can often be used to alleviate feelings of anxiety and depression temporarily.

Hangover anxiety is a real issue for many people, and symptoms of it can easily continue into your week. Suppose you're experiencing anxiety after drinking or using alcohol to settle nerves. In that case, speaking to your doctor is an excellent time. 

ILLNESS

It's easy to blame your 2-day hangover on the alcohol you drank over the weekend. But it would be best if you did so with caution.

The reason is that coming down with an illness like the flu can often mimic hangover symptoms. 

Furthermore, suppose you're feeling sick or vomiting for a prolonged period. In that case, you should consider whether your symptoms are not directly related to alcohol. You could have easily picked up an infection that may make you think you've got a 2-day hangover when, in fact, it could be gastroenteritis (food poisoning).

If unsure, speak to your doctor to get some advice.

HOW TO GET RID OF A 2 DAY HANGOVER

If you're amid a 2-day hangover, you're probably trying to find out ways to get rid of it as soon as you can.

In most cases, all that's required is more time and sleep for your body to recover. But if you've had a massive night out on the weekend, there are some things you can do to help you get rid of your 2-day hangover.

EXERCISE

If you've been drinking all night and wake up with a hangover, exercise is the last thing your body needs. Exercise when "acutely" hungover only adds unnecessary pressure to your already battered body. That's why we wouldn't recommend going for a run when hungover.

However, getting active is a good idea once this phase has passed and you're well into your two- or three-day hangover. The reason is that exercise is well-known to boost your mood, energy levels, and cognition. All these are precisely what you need to get out of your 2-day hangover. (5)

MEDITATION

The health benefits of practicing meditation, both mentally and physically, are profound. Several studies have shown that meditation has a real impact on overall well-being. (6)

Suppose you're struggling with the after-effects of your 2-day hangover. In that case, meditation is a great way to help you feel more present, especially if hangover-related anxiety is a problem. Mindfulness practices and stress management routines can help alleviate the anxiety, depression, or cognitive difficulties that often accompany prolonged hangovers.

VITAMINS AND MINERALS

Overindulgence in alcohol can increase the body's requirement for specific vitamins and minerals. For example, vitamin B1 and B6 requirements are known to increase with alcohol excess.

In addition, alcohol can deplete minerals such as magnesium and potassium, which are crucial for muscle function and hydration. Reloading with multivitamins and minerals or eating potassium-rich foods, like bananas and complex carbohydrates, could also help if you've got a two-day hangover. However, if you have a healthy, balanced diet, you won't need additional supplements.

THE TRUTH ABOUT IV TREATMENTS

More and more people are turning to hangover IV treatments for relief from severe symptoms. But do they work? While those who offer these treatments claim they quickly replenish fluids, electrolytes, and vitamins, the evidence for them being an effective hangover solution isn't there. Rehydrating may eliminate dehydration but won't address other symptoms, such as headaches, nausea, vertigo, light sensitivity, etc. Additionally, IV treatments are expensive, and they're not without risks, just like other injections.

WHAT SHOULD YOU AVOID WHEN YOU HAVE A TWO-DAY HANGOVER?

Avoid alcohol, caffeine, and heavy or greasy foods during a two-day hangover. These substances can worsen dehydration and prolong symptoms. Instead, focus on hydration, rest, and consuming light, nutrient-rich meals.

Here are a few things to avoid next if you're in the middle of a two-day hangover.

MORE ALCOHOL

Reaching for another drink to numb the effects of your hangover that's pushed well into its second day is easy to do. Also known as hair of the dog, it is not recommended.

More alcohol will delay the inevitable crash that will come afterward. In this case, your 2-day hangover may turn into an even longer stretch if you're not careful.

LATE NIGHTS

Two-day hangovers are often the result of a big night out, which almost always involves going to bed in the early hours of the morning.

It's easy to get stuck into a routine of sleeping late, which wreaks havoc on your circadian rhythms. Ensure you regulate your sleep and return to your routine to prevent a 2-day hangover.

UNHEALTHY FOOD

We've all been there. Craving greasy food when hungover is a standard thing. However, high-calorie, unhealthy food can make you feel more lethargic and increase the chances of having a hangover lasting more than two days.

ANYTHING ELSE TO CONSIDER?

In most cases, a 2-day hangover is a sign from your body that you've had way too much alcohol for your body to handle. Looking for ways to eliminate your 2-day hangover is not the ideal approach.

The best way to cure a 2-day hangover is to prevent it from happening in the first place. All that's required is to drink less at a much slower pace. Drinking plenty of water and eating a meal before going out is also essential.

2 DAY HANGOVERS – FINAL WORDS

That brings us to the end of our look into 2-day hangovers.

We've explained why your hangover may sometimes last two days or even more. We've also listed all the things you can do to get rid of a two-day hangover if you're unfortunate enough to be suffering from one right now.

Ultimately, 2-day hangovers are caused by drinking too much alcohol for your body to handle. If 2-day hangovers are becoming the norm for you, it's a good sign that you should consider cutting back.