HELP! I'm hungover 🥴 What do I need in my post-party survival kit?

Your head’s pounding. Your stomach is doing backflips. Everything tastes off, and the world is just too loud.

Congratulations — you’ve entered hangover territory.

But what if you could rewind and actually be prepared?

Whether you’re gearing up for a big night out or creating a gift for your party-loving friends, a hangover survival kit is the ultimate act of self-care and survival.

Next time you find yourself swapping hangover horror stories, you can break this bad boy out instead! Let’s build one you’ll thank yourself for later.

When heading out for a night on the town, it's easy to gravitate toward style-over-comfort outfits and dazzling-but-impractical footwear. And it's worth it...until it isn't anymore. Discomfort often hits only after the fun’s over and the adrenaline has worn off.

Your kit should be prepped with a few emergency items to help if you find yourself in this situation.

First things first. Here are some essentials that will ensure that you're ready for anything (except maybe chasing down tigers — let's save that for the Hangover movie franchise):

• Safety pins — You never know when a fashion emergency will strike! 🧷

• Band aids — Alcohol can make you more prone to mysterious bumps and bruises. 🩹

• Painkillers — Perfect to soothe your pounding head when you wake up and want the world to just...shhhh. 💊

• Hand sanitizer — Bar-hopping is fun when you can't see the germs. 😷

• Fast flats — Every fun night out involves an adventure, just don't let yours include blisters and sore feet! 👟

• Gum or mints — Keep your breath minty fresh and ready for anything! 🍃

• Mouthwash — For all of your unexpected moments, and just in case your stomach decides to take the lead before your brain. 😮‍💨

• Barf bags — If nausea hits hard and fast (especially when you're stuck in bed, on transit, or nowhere near a bathroom), a barf bag can be a lifesaver. It's not glamorous, but it's practical — and sometimes peace of mind is all you need to get through the roughest part. 🤢

Toss your items into a sturdy, easy-to-grab bag. Your future self (and your pounding head) will be seriously grateful.

Now that you're set with the emergency items, let's do a deeper dive into 3 crucial topics for hangover survival: water, food, and rest.But first...

When readying yourself for battle against the Goliath that is the hangover, hydration is going to be the best weapon in your arsenal.

While it's tempting to grab coffee, soda, or perhaps a little hair of the dog — alcohol is a diuretic, meaning that it dehydrates you. So, it's important to rehydrate and replace the fluids you've lost.

Here's how to stay on top of the hydration game:

Get the H2O Glow

Ideally, focus on hydrating well before a night out. Try to include a plastic bottle of water in your kit or opt for an eco-friendly reusable option. After all, who doesn't love an excuse to break out their stylish Stanley?

Next, aim to include things that will help maximize your hydration.

Vitamin C Into the Future

When making your emergency kit, it can be helpful to include Vitamin C packets. Vitamin C gives your immune system a boost and helps fight off the nasty effects of a hangover. It also helps your liver kick toxins to the curb so you can bounce back faster.

Electrolyte It Up

Try to carry along some coconut water, electrolyte powder packs, or salt tablets. Electrolytes are your hangover heroes — they help rehydrate your body and bring your energy levels back up. Alcohol drains them fast, so topping up with hangover heroes like sodium and potassium will help your body replenish what it has lost.

For some more ideas:

• Read about the 7 Best Hangover Remedies

• Check out how to make an anti-hangover smoothie from a dietitian

While it's tempting to stock your hangover survival kit with the saltiest, fattiest snacks you can find, you might want to think twice before reaching for those salt and vinegar chips.

Stock your hangover kit with easy, no-fuss snacks that help your body recover. While greasy food might be the most appealing, choose food that will help you soothe your stomach and replenish key nutrients. Go for non-perishables that are:

• High in carbs. 🍞 🥨

• Gentle on your stomach (think: not too spicy or fatty).

• Packed with nutrients (like nuts for magnesium or peanut butter for healthy fats).

• Simple, salty, and satisfying. Your future self will thank you!

For more ideas, check out Healthline's recommendations for the best hangover foods.

While you can't always rest in advance, you can add small, cozy touches to your survival kit that will help you rest when needed. Rest is an underrated and very important tool. Just like resting after a hard workout repairs your muscles, resting after a hard night of partying helps your system repair itself.

When focusing on hangover recovery, it is important to stay warm and hydrated while creating conditions that promote rest.

Cozy self-care items to help include:

• Socks or slippers (Improve circulation) 🧦

• Eye masks (promote beauty sleep) 💤

• Hydrating face masks or moisturizers (replenishing lost nutrients) 💧

• Ear plugs — if you know, you know 😴

• Travel-sized painkillers for your nasty headache 💊

Small touches can make a big difference when you're in the throes of a nasty hangover. This is an especially thoughtful touch if you're creating a hangover survival kit for someone else as a bridesmaid gift or party favor.

If you're low on inspiration, check out this resource on creating your self-care box.

If you want to add a little gentle movement to your recovery, check out the Yoga with Adriene Youtube channel for accessible, guided practices.

Hangovers happen! The key to successful recovery is being prepared. With a little forethought, they don't have to ruin your day or fill you with regret.

When in doubt, remember to move, hydrate, and nourish — we can all cheers to that!

Before heading out for your next adventure, remember to: