Hangover hydration plan

Only time cures a hangover. This gives a sensible amount of water and when to drink it.

Your details

9.0 units, last drink at 00:30 tomorrow

1.6 litres

of water and bland drinks spread through tomorrow

Before beda pint of water, with a glass by the bed
Glass 1 (250 ml)around 08:00 tomorrow
Glass 2 (250 ml)around 10:15 tomorrow
Glass 3 (250 ml)around 12:30 tomorrow
Glass 4 (250 ml)around 14:45 tomorrow
Glass 5 (250 ml)around 17:00 tomorrow
Glass 6 (250 ml)around 19:15 tomorrow
Glass 7 (250 ml)around 21:30 tomorrow
Alcohol likely still in your blood until about09:30 tomorrow (at 1 unit an hour, often later)
With your weight (Widmark)a rough peak of 219 mg per 100 ml, reaching zero about 11:05 tomorrow, later than the 1 unit an hour rule
Next alcoholic drink, if anynot before 00:30, two days after your last drink (48 hours)

There is no cure for a hangover except time. Water, soda water or an isotonic drink, something bland to eat and rest all help. This was more than the 6 unit single session line, so the NHS suggests waiting at least 48 hours before drinking again. Never drink and drive. How fast alcohol clears varies a lot from person to person, so there is no reliable way to know you are under the limit, and you can still be over it the morning after. Scotland's limit is lower than the rest of the UK's. If you will drive, the safest choice is no alcohol at all.

Call 999 if someone has been drinking and cannot be woken, is breathing slowly or irregularly, is very pale or blue, or is fitting. Worried about your drinking, or someone else's? Your GP can help, and Drinkaware and Drinkline (0300 123 1110, free and confidential) are there too. Call 999 if someone cannot be woken, is breathing slowly or is fitting after drinking.

The working

9 units, last drink at 00:30

First, a pint of water before bed. Tomorrow the everyday drinks guide for women is about 1.6 litres, so the plan spreads seven 250 ml glasses from 08:00 to 21:30, roughly every 2 hours 15 minutes. At about one unit an hour, 9 units means alcohol is likely still in your blood until 09:30 or later. Nine units is over the 6 unit single session line, so the NHS suggests at least 48 hours before drinking again.

Add your weight for a second estimate from the Widmark formula. For a woman of 60 kg, 9 units (72 g of alcohol) gives a rough peak of 72 ÷ (0.55 × 60) × 100 = 218 mg per 100 ml if it were all drunk at once. Falling about 15 mg an hour from the first drink, 4 hours before the last at 00:30, it reaches zero at about 11:03, later than the one unit an hour rule. Bodies vary a lot, so take the later time, and never use either to decide whether you can drive.

What actually helps

The NHS advice

Water before bed, and a glass by the bed
Bland drinks such as water, soda water or an isotonic drink
Easy food: toast, crackers, bananas or a thin vegetable soup
Rest; a nap can help
Painkillers can help a headache: follow the leaflet

What does not help

Myths to skip

Hair of the dog: more alcohol just delays it
Coffee or energy drinks: they do not clear alcohol
A cold shower: you will feel different, not sober

Read with care

What this cannot tell you

Cure a hangoverOnly time does that.
Tell you when you can driveAlcohol can still be in your blood the next morning, and there is no reliable way to know you are under the limit. If you will drive, the safest choice is no alcohol the night before.
Spot alcohol poisoningIf someone cannot be woken, is breathing slowly or is fitting, call 999.

Questions

Common questions

How much water should I drink with a hangover?

A pint before bed, then sip regularly the next day. The everyday guide is about 1.6 litres of drinks for women and 2 litres for men, a bit more if you were sick or it is hot.

How long does a hangover last?

It varies, and heavier drinking usually means a rougher, longer one. The alcohol itself clears at roughly one unit an hour, and the rest takes time.

Why wait 48 hours before drinking again?

After heavy drinking the NHS advises at least 48 hours without alcohol to let your body recover.

Can this tell me if I am safe to drive?

No, and no calculator can. Alcohol affects everyone differently and you can be unsafe even under the legal limit. How fast alcohol clears varies a lot, you can still be over the limit the next morning, and Scotland's limit is lower than the rest of the UK's. If you are going to drive, the safest choice is no alcohol at all.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

If drinking is on your mind

Your GP can help in confidence. Drinkline is free on 0300 123 1110, and Drinkaware has tools to help you cut down. If you drink heavily every day, do not stop suddenly without advice. Call 999 if someone cannot be woken, is breathing slowly or is fitting after drinking.