Why Do Hangovers Get Worse with Age? Plus, Tips for Relief

As you age, your body’s ability to process alcohol changes. For example, a slower metabolism, lower water content in your body, and decreased liver function can cause worse hangovers.

If you think your hangovers are more severe now that you’re older, you’re not alone. Many people report that their hangovers seem to get worse with age.

Little research exists on whether this is true and why, but a few issues might be at play. That said, many factors affect how bad a hangover is, including factors that have nothing to do with age.

What does the research say?

Research on hangovers and aging is somewhat limited, but some of it offers insights.

It takes a while for your body to metabolize alcohol.

When you drink alcohol, your liver releases enzymes — particularly an enzyme called alcohol dehydrogenase (ADH) — that break down the alcohol molecules.

ADH transforms alcohol into a toxic compound called acetaldehyde, which is responsible for many hangover symptoms.

Then, another enzyme called aldehyde dehydrogenase (ALDH) transforms acetaldehyde into acetate, a less toxic compound. Your body then breaks the acetate down to carbon dioxide and water.

As you age, your liver function might change. If your liver produces less ALDH, it can lead to acetaldehyde buildup, which leads to worse hangovers.

Also, older adults tend to have less water content in their bodies, which means alcohol becomes more concentrated in their bloodstream, leading to more severe effects.

Dehydration can cause a hangover to feel much worse, leading to headaches, fatigue, and dizziness.

Other reasons for experiencing worse hangovers as you age include:

• Medication: As you age, you might start taking medication that makes you more sensitive to alcohol.
• Infrequency: If you drink less often than when you were younger, you might perceive your hangovers to be worse because you’re simply not used to them.
• Health conditions: Over time, you might develop health conditions that can compound a hangover’s effects.

One 2021 study actually found that hangover severity decreased with age. In other words, the older the participants were, the less severe their hangovers were. But this study involved an online survey, which respondents’ biases can affect.

What factors influence your hangover severity?

Several factors contribute to the severity of hangovers, and aging can affect some of these factors.

The factors include:

• Metabolism: As mentioned, your body’s ability to metabolize alcohol decreases with age. This decrease means alcohol stays in your system longer, increasing the likelihood of a hangover.
• Liver function: Your liver, which processes alcohol, can become less efficient as you age.
• Body composition: Many people lose muscle mass (and gain fat) as they age. Since muscle contains more water than fat, this change in body composition can result in higher blood alcohol concentrations and worse hangovers.
• Hydration levels: Older adults tend to become dehydrated more easily, which can worsen hangover symptoms like headaches, dizziness, and fatigue.

That said, some factors might help you avoid severe hangovers as you age. For example, if you stay hydrated and know your alcohol consumption limits, you might experience fewer hangovers.

Learn more about what causes a hangover.

What can you do to help reduce your risk of a hangover?

No fool-proof way to prevent a hangover exists other than not drinking. However, you can reduce your risk in a few ways.

You can try the following:

• Drink moderately: The most effective way to avoid a hangover is to drink in moderation. Stick to recommended guidelines — no more than one or two drinks a day.
• Stay hydrated: Drink plenty of water before, during, and after drinking alcohol. Hydrating with water can help reduce dehydration and the severity of hangover symptoms.
• Eat before drinking: Consuming food, particularly foods high in protein and healthy fats, can slow alcohol absorption into your bloodstream, helping reduce its effect.
• Choose drinks wisely: Some drinks, like red wine and dark spirits, contain higher levels of congeners — chemicals that can worsen hangovers. Opt for clear spirits like vodka or gin, which generally have fewer congeners.
• Pace yourself: Drinking slowly and spacing out your drinks with water can help your body process alcohol more effectively, reducing the likelihood of a hangover.
• Get enough sleep: Since alcohol can interfere with your sleep, try to ensure you’re well rested before drinking. A good night’s sleep can help reduce the fatigue and brain health effects of a hangover.

Learn more about curing hangovers.

The bottom line

Many people feel their hangovers are more severe as they age. Hangovers may worsen with age due to changes in metabolism, liver function, body composition, and hydration levels.

However, you can reduce your chances of experiencing a severe hangover, no matter your age — drink in moderation, stay hydrated, and try to ensure that you’re well rested before drinking.

Remember, a great way to prevent a hangover is to be mindful of your alcohol consumption and listen to your body’s signals.

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Sian Ferguson is a freelance health and cannabis writer based in Cape Town, South Africa. She’s passionate about empowering readers to take care of their mental and physical health through science-based, empathetically delivered information.