After a Night of Drinking… Try the 3 M’s

Did you drink last night?
What’s your plan to get back to feeling your best today?
My self-care routine after a night of drinking involves 3 M’s: Matcha, Movement, and Milk Thistle extract.

Matcha tea

I hope I don’t lose you with this one right off the bat! It’s probably not the best choice to try matcha for the first time after a hangover. If you do want to try it, I would recommend you add some matcha powder to a smoothie or use some milk and sweetener (or sweetened non-dairy milk) to get used to the flavor. Check out my previous post on matcha & what to buy for tips & tools to make it!
If you’ve already had matcha, and you liked it… here’s why I choose matcha over coffee.
What do I like about it? Caffeine & antioxidants. It’s a refreshing, caffeinated drink that gives me an energy boost without that jittery, heart-racing feeling that coffee can induce. Alcohol reduces our sleep quality, so caffeine can manufacture a bit of that exuberance that you’re missing out on from interrupted sleep. Most people reach for coffee for their caffeine fix, but matcha has an abundance of powerful antioxidants (EGCG) that have been shown to reduce risk of cancer and tumor incidence in certain organs (including the liver).


Rehydration is KEY after drinking alcohol. I also down a glass or two of water immediately when I wake up, and I make sure to drink more water than I normally do throughout the day to rehydrate.
Fun fact: alcohol affects your anti-diuretic hormone (ADH also called vasopressin). The inhibition of ADH increases production of urine. Normally, your kidneys are really good at conserving fluid to maintain a good electrolyte concentration. With alcohol, your kidneys release all that fluid, causing dehydration and contributing to that telltale headache you often feel the next morning. During a night of drinking, make sure you drink lots of water throughout the night, before you go to bed, and in the morning. It’s important to prevent dehydration (and the resulting headache!) ??


I try to get out for a walk as soon as possible. Later in the day, I try to get a cardio sweat session or endurance strength workout. Alcohol (and dehydration) doesn’t do you any favors in the strength or endurance department… so don’t expect to be at peak performance. Sweat it out, but don’t push it too hard. And certainly don’t “punish” yourself for your indulgences. This is exercise to IMPROVE your recovery rather than hinder it ❤️?1B9A1003

Milk thistle extract aka silymarin

Research has suggested that silymarin has hepatoprotective qualities (it may help prevent damage to the liver). It is an antioxidant that promotes liver cell regeneration and may block toxins from binding to receptors.
I trust Hum Nutrition’s Wing Man that has milk thistle extract along with dandelion root & artichoke leaf. This is not an ad. I use their products! Wing Man is the only product so far that I’ve tried and I recommend, but I do trust the company and their quality, which is one of the most important things when it comes to buying supplements. (Use code 137D83 for $10 off your order, and full disclosure I’ll also receive $10.) The active ingredient is silymarin. You can find silymarin from other trusted supplement companies if you prefer!) ?
Of course, what’s better than all these things at preventing that puffy, sluggish, foggy feeling that comes with alcohol consumption? Drinking less or none! Here are some tips to make good drinking decisions in the moment:

  • Choose drinks you can sip slowly (wine is a good bet, as you can sip from a glass throughout the entire night)
  • Set a realistic drink limit for the night
  • Keep your plans for the next day in your mind as incentive to drink moderately during your evening celebrations.

Cheers to feeling your best!

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2 Comments Add yours

  1. Ann says:

    Good one Chels! I really like it’s brevity and conciseness. Well done.

    1. Chelsea says:

      Thanks, Ann! I’m working on that brevity… I tend to go off into blackholes of research, but I’m working on keeping my posts shorter with actionable tips!

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