- The # 1 mistake you’re making at holiday parties is not hydrating between alcoholic drinks.
- Dehydration, combined with alcohol, can wreak havoc on your sleep and gut.
- Drink water before heading out, between cocktails and don’t forget to eat a healthy snack.
The holiday season is a time of celebration. And while a schedule that’s packed with parties can be extremely fun, the endless festive cocktails, delicious meals and nonstop gatherings can take a toll on your health. We spoke to dietitians, and there’s one common, yet avoidable, habit during the holidays that has a bigger negative impact on your health than many think: failing to drink enough water between alcoholic drinks.
To best support your overall health and well-being, here’s why it’s so important to stay hydrated when drinking alcohol, according to registered dietitians.
The Health Risks of Skipping Water While You Drink
You Risk Becoming Dehydrated
Alcohol is a diuretic, so you might pee more than usual when drinking it. You lose water and electrolytes in the process, which increases the risk of dehydration. “This can cause headaches, fatigue, dizziness and dry skin, which is already a problem with seasonal changes in the winter,” says Kait Richardson, RDN.
Your Sleep Quality Might Take a Hit.
It’s well established that alcohol can have a negative impact on sleep quality by disrupting REM sleep and increasing the number of times you wake up in the night. This can leave you feeling more tired and groggy the next day. On top of that, dehydration doesn’t do any favors for your sleep quality either, explains Alex Larson, RD. “Dehydration worsens this by raising heart rate and making it harder for the body to settle and recover,” Larson says.
Your Digestive System May Feel Off
For your digestive system to function properly, staying hydrated is key. Water helps move food through your digestive system and keeps your stool soft. Dehydration can contribute to issues with digestion, including bloating and constipation, Richardson explains.
Hangovers May Be Worse
Dehydration doesn’t necessarily cause a hangover, but it may contribute to some of the symptoms, including thirst, headaches and fatigue. Interestingly, upping your water intake while drinking alcohol probably won’t eliminate your hangover altogether. One study found that dehydration and hangovers are distinctly different processes and that addressing dehydration may be helpful for symptoms like dry mouth and thirst, but likely won’t help with symptoms like fatigue and nausea.
Simple Ways to Hydrate Smarter During the Holidays
- Drink water at home before heading out: This is a good way to start your day off hydrated, says Kristen Carli, MS, RD. It’s extra important to stay hydrated in the morning if you’ll be drinking alcohol that night, Richardson says.
- Follow the “water sandwich” rule: This means drinking a full glass of water before and after each alcoholic drink.
- Carry a water bottle: This will help you stay hydrated throughout the day, even when you’re on the move. “People drink more when water is within reach,” Larson says.
- Drink some electrolytes: “Have an electrolyte beverage earlier in the day if you plan to drink,” Richardson says.
- Keep water beside your bed. “Keep two glasses of water next to your bed,” Richardson says. “One to drink before bed, and one for the morning after.”
- Eat hydrating foods: “Fruits, soups, yogurt and smoothies add hydration without effort,” Larson says.
Other Things You Shouldn’t Do for Better Holiday Health
- Skipping meals: “Don’t skip meals before a party to save up calories,” Carli says. “This can lead to overeating later on.” Instead, eat regularly throughout the day like you normally would, and consider having some protein and fiber before going out. “Great examples include Greek-style yogurt bowls with fruit, eggs with sprouted grain toast or a turkey roll-up with cucumbers and hummus,” Richardson says.
- Treating every holiday event as a “free-for-all”: “Pick and choose which holiday events you want to go all out at, and which ones to dial in at,” Richardson says. “This will help keep you from overdoing it with sugar, snacks and junk food.”
- Drinking too many sugary cocktails: To avoid consuming too much added sugar, consider limiting yourself to one festive cocktail. “After that, switch to water or something simple like wine, champagne or spirits with citrus and soda water,” Richardson says.
- Fueling with sweets: Replacing balanced meals with sugary snacks can lead to blood sugar swings and unstable energy levels. “Enjoy the treats, but anchor your day with real meals that support stable blood sugar,” Larson says.
Our Expert Take
Not drinking enough water in between alcoholic drinks is a common health mistake during the holiday season. Aside from leaving you dehydrated, this habit can also lead to poor sleep, uncomfortable hangover symptoms and digestive issues like bloating. Not ideal, right?
Luckily, the fix is pretty straightforward. Drink water throughout the day, especially before heading out, and make sure to drink a glass of water for every alcoholic drink you take in. While you’re at it, consider limiting yourself to one sugary cocktail per holiday event and then switching to something less sugary after that.
