5 Smoothies for Hangovers: Recipes and Safety Tips

Banana-yogurt, watermelon-berry, and mango-ginger smoothies are practical choices for hangovers because they provide fluids and food, although none is a proven cure. They may be easier to consume than a full meal when your appetite is low.

For mild thirst, sip water or a smoothie gradually rather than forcing a large amount. The electrolyte calculator can help you consider fluid and electrolyte needs, but it cannot assess dehydration or replace medical advice.

Smoothies do not speed up alcohol clearance or make it safe to drive. For a wider range of hydration options, see the best drinks for hangovers.

What are 5 smoothies for hangovers?

These recipes offer different combinations of fluid, fruit, and, in some cases, protein. Choose one that sounds appealing, and start with a small amount if your stomach feels unsettled.

Evidence for fruit smoothies as a hangover remedy is limited. In a 2022 daily diary study, young adults reported eating less fruit on days when their hangovers were more severe; the study did not test whether fruit or smoothies improved symptoms.

1. Banana-yogurt smoothie

This smoothie combines fluid with banana and yogurt. Banana supplies potassium, while plain yogurt adds protein; together, they make a more substantial option if you have not eaten and can tolerate dairy.

Ingredients

• 120 g (about 3/4 cup) sliced banana
• 120 g (1/2 cup) plain yogurt
• 120 mL (1/2 cup) cold water

Steps

1. Add the banana, yogurt, and water to a blender.
2. Blend until smooth, adding a little more water if needed.
3. Pour into a glass and drink slowly.

How to use it: Try a small serving alongside your usual breakfast or on its own if solid food is unappealing. If dairy bothers your stomach, use a plain non-dairy yogurt that you tolerate.

Evidence: The ingredients provide food and fluid, but no clinical evidence establishes that this recipe reduces hangover severity. Potassium in a smoothie also does not mean you need an electrolyte supplement.

2. Watermelon-berry smoothie

Watermelon and strawberries contain water, so this smoothie can contribute to fluid intake while providing fruit. Its light texture may appeal when a thicker smoothie sounds unappetizing.

Ingredients

• 150 g (1 cup) cubed watermelon, rind removed
• 75 g (1/2 cup) strawberries, hulled
• 120 mL (1/2 cup) cold water

Steps

1. Add the watermelon, strawberries, and water to a blender.
2. Blend until the fruit is smooth.
3. Pour into a glass and sip at a comfortable pace.

How to use it: Serve it cool, but not necessarily ice-cold if cold drinks bother your stomach. It contains little protein, so consider eating it with a protein-containing food when you feel ready.

Evidence: This is a fluid-containing fruit drink, not a tested hangover treatment. The fruit-consumption study described above does not show that watermelon or strawberries relieve symptoms.

3. Mango-ginger smoothie

Mango gives this smoothie a soft texture, and yogurt contributes protein. A small amount of ginger adds flavor, but it should not be counted on to treat hangover-related nausea.

Ingredients

• 165 g (1 cup) diced mango
• 120 g (1/2 cup) plain yogurt
• 120 mL (1/2 cup) cold water
• 0.5 g (1/4 teaspoon) freshly grated ginger

Steps

1. Add the mango, yogurt, water, and ginger to a blender.
2. Blend until smooth, thinning with a little water if desired.
3. Pour into a glass and take a few slow sips.

How to use it: Leave out the ginger if its taste or aroma makes you feel worse. Use ripe mango for a smoother texture, and choose a plain non-dairy yogurt if you avoid dairy.

Evidence: This mango-ginger smoothie has not been shown to relieve hangovers. Evidence about ginger in other settings should not be assumed to prove that the ginger in this recipe helps after drinking alcohol.

4. Apple-oat smoothie

Apple and rolled oats add carbohydrate and fiber, while milk provides fluid and protein. This thicker smoothie may be useful when you want something closer to a small breakfast and can comfortably tolerate food.

Ingredients

• 125 g (1 cup) diced apple, core and seeds removed
• 20 g (1/4 cup) rolled oats
• 240 mL (1 cup) milk or an unsweetened milk alternative

Steps

1. Add the apple, rolled oats, and milk to a blender.
2. Blend until the oats and apple are as smooth as your blender allows.
3. Pour into a glass and drink slowly.

How to use it: Add a little water if the texture is too thick. If a fiber-rich drink feels uncomfortable, choose one of the lighter fruit smoothies instead and save the oats for a meal later.

Evidence: The recipe can contribute fluid and food, but it has not been clinically shown to shorten a hangover. Eating it should not be expected to reverse the effects of alcohol.

5. Cucumber-melon smoothie

Cucumber and cantaloupe both contain water, making this a light option for someone who wants a fruit-and-vegetable smoothie. Its mild flavor may be appealing when richer ingredients do not sound good.

Ingredients

• 160 g (1 cup) cubed cantaloupe, rind and seeds removed
• 50 g (1/2 cup) chopped cucumber
• 120 mL (1/2 cup) cold water

Steps

1. Add the cantaloupe, cucumber, and water to a blender.
2. Blend until smooth, adding a little more water if necessary.
3. Pour into a glass and sip gradually.

How to use it: Wash the outside of the melon before cutting it, even though you will discard the rind. Because this smoothie is light on protein, have it with a meal or snack when your appetite returns.

Evidence: Cucumber and melon provide fluid, but there is no clinical evidence that this combination treats hangovers. Any benefit from the drink should be understood as hydration and nourishment, not a detoxifying effect.

How should you use smoothies for hangovers?

Start with a small amount and pause if the drink makes nausea worse. A thinner smoothie may be easier to sip than a thick one; add water rather than forcing yourself to finish a full glass.

Choose ingredients you normally tolerate. If you have diabetes, keep your usual carbohydrate plan in mind and check your glucose as advised by your clinician; blending fruit does not remove its carbohydrate. People with kidney disease or a prescribed fluid or potassium restriction should check with their care team before using recipes rich in potassium or drinking extra fluid.

Wash produce under running water, including melon rinds, and use clean equipment. Serve smoothies promptly or refrigerate leftovers in a covered container; discard perishable smoothies left at room temperature for more than 2 hours, or sooner in hot conditions.

A smoothie is not a substitute for time and rest. The liver and kidneys do most of the body's detoxification, while the lungs and gut also help eliminate waste; these drinks support hydration rather than flushing alcohol or toxins out of the body.

Who should be careful, and when should you seek medical help?

Seek medical advice promptly if you cannot keep fluids down, are vomiting repeatedly, feel faint, or are urinating much less than usual. If you have ongoing heavy alcohol use and develop shaking or sweating after stopping or cutting down, contact a clinician promptly because alcohol withdrawal can be dangerous.

Call emergency services immediately for a person who is difficult to wake, confused, having a seizure, or breathing slowly or irregularly after drinking. Stay with them, place them on their side, and do not force food or drink; do not assume they can safely sleep it off.

If you are pregnant or underage, avoid alcohol and contact a healthcare professional for advice after an exposure. Ask a clinician or pharmacist about your individual risks if you have a medical condition or take medication, especially if you have diabetes, liver disease, or kidney disease.