Should You Run With a Hangover?

But before you hit the pavement, you have to hydrate. Working out without replenishing the electrolytes sapped by alcohol will just make you feel worse, so get to chugging.

"A lot of water and possibly an NSAID [non-steroidal anti-inflammatory drug] will go a long way," says Sirchio.

More: Which Fluid Hydrates Best: Water or a Sports Drink?

If you're feeling extra sluggish, sip on a sports drink or coconut water to give yourself an even bigger boost of sodium, potassium and chloride (plus sugar for added energy).

How to tell when you're properly hydrated? "Make sure you are urinating clear or light yellow before starting," says Ziltzer. "That will assure good hydration."

More: How to Hydrate Before, During and After a Workout

Eat Right

Breakfast can help, too. Temper that pounding headache by eating something stacked with carbs, potassium and sodium. Try bananas, oatmeal and fruit, or whole-grain bread with peanut butter, which will give you a one-two punch of detoxifying B vitamins and protein.

More: 3 Clean Eating Breakfast Recipes for Runners

A cup of coffee may boost your energy, too; just make sure you're drinking equal amounts of water to combat caffeine's dehydrating effects. And while you may be craving a bacon-egg-and-cheese sandwich, save it for after your run—or avoid it all together. That whole greasy foods cures hangovers idea is just a myth.

More: Are Eggs and Sausage the Best Breakfast to Eat Before a Run?

Skip the Hard Stuff

No, not the kind in the bottle. Pushing yourself through a hard workout when hungover can exacerbate your symptoms, so it's better to go for an easier, slower-paced run, says Sirchio.

"Thirty minutes would be great to get over the average hangover," she says. So if you've got mile repeats or a tough tempo on tap, shift it to another day when you're feeling fresh.

More: How to Adjust When You're Feeling Bad During a Run

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About the Author

Sarah Wassner Flynn

A Rockville, Maryland-based writer, Sarah Wassner Flynn is a lifelong runner who writes about the sport for publications like Competitor, Triathlete, New York Runner, and espnW. Mom to Eamon, Nora, and Nellie, Sarah has also written several nonfiction books for children and teens. Follow her on Twitter at @athletemoms.
A Rockville, Maryland-based writer, Sarah Wassner Flynn is a lifelong runner who writes about the sport for publications like Competitor, Triathlete, New York Runner, and espnW. Mom to Eamon, Nora, and Nellie, Sarah has also written several nonfiction books for children and teens. Follow her on Twitter at @athletemoms.

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