My best friend has always been a source of endless support and wisdom, but one of the most memorable pieces of advice she gave me dates back to our college days, when we were notorious for our irresponsible drinking habits. We did everything you’re not supposed to do when consuming alcohol: mixing spirits, drinking beer before liquor, and downing sugary shots that practically begged for a punishing hangover the next morning. But my friend had a plan to combat the inevitable. Whenever we finished a drink, she’d hand us a full glass of water and insist we drink it all. This “water sandwich” rule—placing a glass of water between every two alcoholic beverages—was non-negotiable. If we ever tried to order another cocktail without drinking water first, she’d remind us with her signature chant: “Water sandwich, water sandwich, water sandwich!”
Over the years, I’ve carried this habit with me, making water sandwiches a regular part of my drinking routine. And while I’ve noticed that they’ve helped me avoid some particularly brutal hangovers, I’ve often wondered whether the effectiveness of this strategy is rooted in science or just my own belief in its power. To find out, I consulted a group of medical doctors, and they gave me the full breakdown on how water sandwiches impact alcohol’s effects on the body.
One of the primary ways water sandwiches help is by reducing dehydration, which plays a significant role in the misery of a hangover. According to Dr. Krystal Green, a primary care physician at Inspira Health in New Jersey, “Drinking a glass of water between alcoholic beverages is a good way to decrease the dehydration that often comes from alcohol consumption.” Alcohol acts as a diuretic, causing the kidneys to produce more urine, which leads to the loss of water and electrolytes like sodium, potassium, and magnesium. This dehydration is why many people feel tired, thirsty, and dry the next morning. By drinking water between drinks, you can help counteract this fluid loss and mitigate some of the symptoms associated with dehydration.
But water sandwiches aren’t a miracle cure. While drinking water can dilute the concentration of alcohol in your body and reduce the severity of dehydration, it doesn’t eliminate the effects of alcohol entirely. Dr. Ronald Lee, a psychiatrist practicing in Massachusetts, explained that alternating water and alcohol can slow down your consumption and make you feel full faster, which might reduce the total amount of alcohol you drink over time. However, water can’t stop the body from metabolizing alcohol into acetaldehyde, a toxic byproduct that contributes to hangover symptoms. As Dr. Jasleen Salwan, a physician specializing in internal medicine and addiction medicine at Start Your Recovery, put it, “Although water may make you feel better in general, it will not slow the metabolism of alcohol into acetaldehyde,” which is a key player in why hangovers happen.
While water sandwiches can help ease hangovers, they aren’t a foolproof solution. Dehydration is just one of many factors that contribute to the dreaded morning-after symptoms. For example, alcohol also disrupts blood sugar levels and depletes essential electrolytes and nutrients, which can worsen the fatigue, nausea, and headaches associated with hangovers. Drinking water can help with hydration, but it can’t restore those lost electrolytes or stabilize blood sugar levels. So, while water sandwiches can make a hangover less painful, they won’t completely banish it.
Ultimately, the only guaranteed way to avoid a hangover is to drink less alcohol. As Dr. Green pointed out, “The less alcohol you drink, the less likely you are to get a hangover.” That said, if you do find yourself dealing with a hangover, there are a few strategies that can help you recover faster. Dr. Sham Singh, a psychiatrist and holistic medicine expert at WINIT Clinic, recommends eating a meal rich in healthy fats, proteins, and complex carbohydrates before drinking. This can slow alcohol absorption and prevent sharp drops in blood sugar, which often lead to fatigue and nausea. He also suggests drinking electrolyte-rich beverages, like coconut water or sports drinks, to replenish the sodium and potassium lost due to alcohol’s diuretic effects. Finally, getting good, restorative sleep is crucial, as alcohol disrupts REM cycles, leading to poor sleep quality and prolonged fatigue.
While water sandwiches can’t eliminate hangovers entirely, they’re a simple and effective way to take the edge off, especially when paired with other preventive measures. So the next time you’re out for drinks, consider my friend’s timeless advice: “Water sandwich, water sandwich, water sandwich.” Your future self will thank you.
