Why hangovers get worse as you get older — and what actually helps

The biology of why it gets worse

The liver processes alcohol primarily through two enzymes — alcohol dehydrogenase and aldehyde dehydrogenase — and their activity decreases with age. The result is slower clearance of acetaldehyde, the toxic byproduct responsible for most hangover symptoms. Separately, body water percentage decreases with age, meaning the same amount of alcohol produces a higher blood alcohol concentration. Both effects compound each other.

What actually makes a difference

Food before drinking slows alcohol absorption significantly. Water doesn't dilute blood alcohol, but it counteracts the dehydrating effect of alcohol's diuretic action — which drives headaches and fatigue. Sleep quality is impaired by alcohol even when you fall asleep easily; REM sleep is suppressed, which is why alcohol-assisted sleep often leaves you feeling worse. Electrolytes lost through increased urination are worth replacing.

The remedies that don't work

Coffee sobers nobody up — it makes you an alert drunk. Hair of the dog delays the hangover but does not prevent it; it also risks establishing a pattern worth being careful with. Most 'hangover cure' products are primarily electrolytes and B vitamins, which are mildly helpful but not curative. Time and hydration remain the only effective interventions.