With the holiday season in full swing, I’ve been thinking about how many people celebrate—or sometimes just tolerate—time with family and friends. One of the most common traditions I’ve noticed is drinking alcohol. Football season is still going strong, and with time off work often come beers and the big game. Eggnog with brandy is also a classic, and every year there seems to be a new holiday drink trending on social media. There’s nothing wrong with safely enjoying alcohol, but most of us would like to feel a little better the next morning. In this article, we’ll talk about why alcohol causes hangovers and how using both SquatchJuice Hydration and SquatchJuice Energy & Focus can help you “Squatch Up” and ease that pounding headache and tiredness.
What is a Hangover?
A hangover is the name for the group of symptoms you feel after drinking too much alcohol. These symptoms can include extreme tiredness, thirst and dry mouth, headache, muscle aches, nausea, vomiting, poor sleep, sensitivity to light and sound, dizziness, shakiness, sweating, trouble focusing, mood changes, and a fast heartbeat (Hangovers 2024). A lot of these symptoms are linked to dehydration. Alcohol is a diuretic, which means it makes your kidneys release more water instead of holding onto it. When you lose water, you also lose important electrolytes—minerals your body needs to function properly (Nall, 2019).
Loss of Vital Electrolytes
Because drinking alcohol can cause your body to lose both water and electrolytes, your body may need extra fluids and minerals to recover. Sodium helps control your body’s fluid balance and supports your nerves and muscles. When sodium levels drop too low, you might feel nausea, headaches, confusion, low energy, or muscle cramps (Hyponatremia 2025). You may also lose potassium, another key electrolyte. Low potassium levels can make you feel tired, weak, dizzy, or extra thirsty (Hypokalemia 2025). On top of that, alcohol acts as a magnesium diuretic, meaning it makes your body lose magnesium more quickly (Rivlin, 1994). Low magnesium may cause fatigue, weakness, or muscle cramps (Hypomagnesemia 2025). Even though these changes are usually mild after drinking, replacing these important nutrients can help your body recover faster and feel more balanced.
Caffeine: Fighting Fatigue and Boosting Alertness
Waking up with a hangover often means feeling sluggish because of poor sleep and dehydration (Hangovers 2024). Many people turn to coffee, tea, or energy drinks to wake up (7 ways to cure your hangover 2023). If you reach for caffeine, remember that it’s also a diuretic, so it can make you lose even more water—just like alcohol does. It’s best to drink water and electrolytes first, then have caffeine once your body is rehydrated. You might also consider adding B vitamins. Research has shown that people who eat and drink foods higher in zinc and B vitamins tend to have less severe hangovers (Verster et al. 2019). Luckily, you don’t need to buy several kinds of supplements because SquatchJuice Energy & Focus already has B6 and B12, plus other helpful ingredients like caffeine, niacin (B3), TeaCrine, and Dynamine to help increase energy and focus.
Electrolyte and Fluid Replacement
If you wake up with a hangover, your body likely needs both water and electrolytes. Alcohol causes you to lose water, sodium, potassium, and magnesium, so it makes sense to replace those important nutrients with something that’s easy to drink and gentle on the stomach. That’s why you may want to start your morning with Hydration, which helps to rehydrate your body and put key nutrients lost because of alcohol back into your body faster than solid food. Once you start feeling less tired and your headache eases up, you may want to drink SquatchJuice Energy & Focus for the caffeine and B vitamins to help shake off the last bit of brain fog.
Conclusion
The holidays are all about enjoying time with friends, family, and fun. If that fun leaves you with a hangover, remember—your body needs water and electrolytes to bounce back. Drinking SquatchJuice Hydration when you wake up, followed by SquatchJuice Energy & Focus later, might become your favorite at-home hangover helper. And if your friends ask how you’re so lively the next morning, just tell them you Squatched Up!
-Stephen Mengoni PhD, CSCS
*Disclaimer*
The content on this blog is for general wellness and educational purposes only. It’s not a substitute for professional medical, nutrition, or health advice. While we aim to provide accurate and up-to-date information, everyone’s body and health needs are different. Always consult a qualified healthcare professional before making changes to your diet, supplement routine, or lifestyle. Using the information on this blog is at your own discretion.
References
7 ways to cure your hangover. Harvard Health. (2023, May 22). https://www.health.harvard.edu/staying-healthy/7-ways-to-cure-your-hangover
Hypokalemia. Cleveland Clinic. (2025a, September 25). https://my.clevelandclinic.org/health/diseases/17740-low-potassium-levels-in-your-blood-hypokalemia
Hypomagnesemia. Cleveland Clinic. (2025b, September 25). https://my.clevelandclinic.org/health/diseases/23264-hypomagnesemia
Mayo Foundation for Medical Education and Research. (2024, January 30). Hangovers. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/hangovers/symptoms-causes/syc-20373012
Mayo Foundation for Medical Education and Research. (2025, July 18). Hyponatremia. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/hyponatremia/symptoms-causes/syc-20373711
Nall, R. (2019, July 12). Alcohol: Why does it make you pee?. Healthline. https://www.healthline.com/health/why-does-alcohol-make-you-pee#effect-on-urination
Rivlin, R. S. (1994). Magnesium deficiency and alcohol intake: Mechanisms, clinical significance and possible relation to cancer development (a review). Journal of the American College of Nutrition, 13(5), 416–423. https://doi.org/10.1080/07315724.1994.10718430
Verster, J. C., Vermeulen, S. A., van de Loo, A. J. A. E., Balikji, S., Kraneveld, A. D., Garssen, J., & Scholey, A. (2019). Dietary nutrient intake, alcohol metabolism, and hangover severity. Journal of Clinical Medicine, 8(9), 1316. https://doi.org/10.3390/jcm809131
