Stay hydrated this party season and avoid the hangovers with these top hydration tips from our Mindful Eater, Sam Rice

DESPITE NHS guidelines advising an intake of six to eight glasses of fluids a day, a recent poll found that most people only drink five and 23 per cent only manage one to two glasses.

At this time of year, you are more likely to drink over the recommended 14 units of alcohol a week, so it’s crucial to stay hydrated to minimise the dreaded hangovers and the toxic impact alcohol has on your body.

If you struggle to drink enough water and, let’s face it, people can often forget to after one or two glasses of wine, here are some simple strategies for keeping water levels topped up.

Choose drinks containing water to avoid hangovers

Drinks containing water, for example vodka, lime and soda, wine spritzers and hard seltzers, are going to be the most hydrating, because you are somewhat mitigating the diuretic properties of the alcohol by adding water.

Adding ice to your drink is another great trick for increasing your intake. Of course, this doesn’t benefit you if you drink twice as much, so keep your drink count low by alternating one alcoholic drink with one glass of water.

Set hydration reminders

If you have a glass of water upon waking, before each meal and before retiring then you are going to be pretty much on track. If you tend to forget, then set alerts on your phone. Or download one of the many apps available that will prompt you when it’s time to hydrate.

Eat foods containing water to stay hydrated

You can actually get all the water you need from your food if you focus on eating foods with a high water content. Not surprisingly, watermelon is up there, along with strawberries, peaches, cucumber, lettuce, courgettes, celery, tomatoes, red peppers, cauliflower and cabbage.

Dairy products are also good sources of water. If you stick to these rules, you should be able to navigate the festive season without the sorehead, but always remember to have that one last glass of water before you go to bed!

stay hydrated hydration avoid hangovers


Make this mocktail your aperitif of choice this party season to ensure you start the evening well hydrated!

  • 1 small watermelon
  • 1 tbsp honey
  • 2 limes, juiced
  • Sparkling or soda water, to top up

How to make…

  1. Cut most of the watermelon flesh into chunks (save a couple of slices for the garnish) and place in a blender.
  2. Add the honey and lime juice and pulse until smooth. Pass the juice via a sieve into a large jug and then pour into tall glasses to half full.
  3. Add a few ice cubes and top up with sparkling or soda water. Garnish with festive star watermelon cut-outs.

The Midlife Method: How to lose weight and feel great after 40, by Sam Rice (£14.99, Headline Home) is available now.

Planning a plant-based Christmas? Click here to discover some vegan-friendly chestnut recipes!