Drinking alcohol is not just a habit but a physiological necessity. Experts explain how water reduces the risk of dehydration, softens hangovers, and protects the heart and brain.
To understand why it is important to drink water while consuming alcohol, one must figure out what exactly happens in the body after a glass of wine or a shot of a strong drink. Alcohol affects not only the nervous system but also hormonal balance, kidney function, and electrolyte levels. That is why proper hydration during a feast plays a key role.
What Alcohol Does to the Body
Experts note that ethyl alcohol suppresses the production of hormones responsible for fluid retention — primarily vasopressin. As a result, urine production increases, the body loses water and minerals more quickly, and hypohydration develops.
It is this fluid deficiency that becomes one of the main causes of morning symptoms after drinking: — dry mouth; — intense thirst; — headache; — weakness and feeling "broken."
What Is the Best Way to Drink Alcohol
The Best Choice Is Water
Experts agree: the optimal option is plain drinking water or lightly carbonated mineral water.
The disruption of the balance of hormones that regulate fluid and electrolyte concentration (vasopressin, aldosterone, renin) is directly related to hangover syndrome. Therefore, the most effective strategy is to alternate alcoholic beverages with water and monitor the total amount of liquid consumed.
Melanie Betz, a dietitian at the University of Chicago (USA), emphasizes: this tactic helps reduce the risk of dehydration and lessen the load on the body.
Moreover, timely replenishment of fluids:
- supports cardiovascular system function;
- reduces the risk of blood pressure spikes;
- diminishes the toxic effects of alcohol on the brain.
This is especially important for people with hypertension, heart, and vascular diseases.
How Much Water Should Be Drunk
Practicing hydration specialists recommend following a simple rule:
250–300 ml of water for each standard alcoholic drink, namely:
- a glass of wine (≈150 ml);
- a bottle of beer (≈330 ml);
- a shot of strong alcohol (30–45 ml).
This volume is sufficient to compensate for increased diuresis and maintain water-electrolyte balance.
Elena Gukasyan, a nutrition consultant and co-author of materials for the professional community PubNutr, clarifies: it is better to choose low-mineralized water (up to 2 g/l), without gas or with minimal carbonation, containing sodium, potassium, and magnesium. Highly carbonated and sodium-rich water should be limited — it can increase thirst and burden the heart.
Can Alcohol Be Mixed with Other Beverages Besides Water
According to psychiatrist and addiction specialist Sergey Grebenyuk, other options are also acceptable:
- brine — a source of fluids and electrolytes;
- kissel — helps protect the stomach lining and slows down the absorption of ethanol.
He also notes that water balance can be replenished in advance: if 1–1.5 liters of water are consumed before the feast, intoxication and hangover will be less pronounced.
Which Mineral Water to Choose
Mineral water with sodium and potassium supports the electrolyte balance disrupted due to increased fluid excretion. Options with magnesium help reduce muscle tension and fatigue the next day.
At the same time, it is important to consider the degree of mineralization:
- too high (more than 1000 mg/l) can irritate the stomach;
- too low (up to 150 mg/l) — does not provide a noticeable effect.
The optimal range is 300–600 mg/l.
Answers to Frequently Asked Questions
Why It Is Not Recommended to Mix Strong Alcohol with Beer and Sparkling Wine
Beer and sparkling wines contain carbon dioxide, which accelerates the absorption of ethanol. In combination with strong alcohol, this leads to faster intoxication and increased toxic load.
Does Water Temperature Matter
Cold water slightly slows down stomach emptying, while warm water speeds it up. However, the decisive factors remain the volume and regularity of water consumption.
How Alcohol Affects Electrolytes
Alcohol promotes the excretion of sodium, potassium, magnesium, and chloride, which can cause muscle cramps, rapid heartbeat, and pronounced fatigue.
What Affects the Speed of Intoxication
- the presence of food in the stomach;
- the strength of the drink;
- the combination of different types of alcohol;
- the pace of consumption;
- gender, weight, and individual metabolic characteristics.
Main Point
Drinking water while consuming alcohol means helping the body cope with the load. Water reduces the risk of dehydration, softens hangovers, and supports the functioning of vital systems. The simple rule of "one glass of water for one drink" really works — and can significantly improve well-being.
