Can you sweat out a hangover? The quick answer is no
If you’ve ever argued with smug relatives about their morning-after run, you’re not alone. The common claim is that sweating helps rid the body of toxins and speeds up hangover recovery. In reality, sweating will not magically detoxify the body or erase the unpleasant aftereffects of a night of drinking. The body’s alcohol processing happens primarily in the liver, and sweating plays little, if any, role in clearing those substances from your system.
What actually causes a hangover?
A hangover is the result of several factors that follow a night of heavy drinking: dehydration, electrolyte imbalances, inflammatory responses, and the toxic byproducts of alcohol metabolism. When you drink, your kidneys work overtime to manage fluid balance, and your liver works to convert alcohol (ethanol) into acetaldehyde, then into acetate, which your body eventually uses for energy or eliminates. These processes can lead to headaches, fatigue, nausea, and sensitivity to light and sound—symptoms not directly tied to sweat as a toxin-clearing mechanism.
Dehydration, not toxins, is the main culprit
Alcohol is a diuretic. It makes you urinate more, which can rapidly deplete fluids and electrolytes. That dehydration aggravates headaches and fatigue. While sweating can contribute to fluid loss, it is not a reliable or sufficient method to replenish what you lose or to “flush out toxins.” Rehydration with water or electrolyte solutions is a far more effective strategy for easing hangover symptoms.
Why the myth persists
Public messaging often links exercise with cleansing or purging the body of toxins. A stubborn hangover narrative fits neatly with this idea, especially when a morning workout is framed as discipline and self-care. Some people also feel temporary relief after exercise due to endorphin release, improved mood, and better circulation, which can mask symptoms briefly. But these effects do not equate to a true detox or a cure for the underlying hangover.
What actually helps after a night of drinking
If you’re trying to recover faster in the morning, science-backed steps include:
- Rehydration: Water, or an oral rehydration solution with electrolytes, to restore fluid and mineral balance.
- Nutritious foods: A balanced meal with protein, complex carbohydrates, and fats can help stabilize blood sugar and provide essential nutrients.
- Sleep: Rest is crucial as your body processes alcohol and recovers from its effects.
- Gentle activity if you feel up to it: Light movement can improve circulation and mood, but don’t overdo it; listen to your body.
- Limit alcohol intake next time: The best prevention is mindful drinking and pacing, plus staying hydrated during the night.
Should you use sweat-based detox products with hangovers?
There’s little evidence that sauna sessions, sweat-rich detox programs, or wraps offer real benefits for hangover recovery. In fact, excessive sweating can worsen dehydration if it’s not paired with adequate fluids and electrolytes. It’s better to choose proven remedies and avoid relying on sweating as a cure.
Bottom line
While sweating is a natural bodily process, it does not expel alcohol toxins or cure a hangover. The liver handles alcohol metabolism, and the best approach to recovery is rehydration, nutrition, and rest. If you hear someone claim they “sweated out” a hangover, you can calmly note that toxins aren’t something the body sheds through sweat, and recovery hinges on fluids, electrolytes, and time.
