Why Do You Feel Hungover Without Drinking?

What could cause you to feel hungover without drinking?

You’re dehydrated. Failing to stay hydrated can trigger unpleasant symptoms like headaches, dizziness, and fatigue, leaving you feeling as if you have a hangover—without the alcohol. In fact, alcohol can cause dehydration, so a lot of those symptoms you experience after a night of drinking are closely tied to the feelings that come with being dehydrated. Mild dehydration is a pretty easy fix! Simply up your fluid intake and drink extra if you plan to exercise or think you’ll be sweating. Reach for fluids that contain electrolytes if you think you may be dehydrated. Replacing electrolytes is crucial for bringing your body’s fluid back to regular levels.

Your blood sugar levels are imbalanced. Consuming too much sugar close to bedtime can cause dramatic fluctuations in blood sugar levels, leading to disrupted sleep, headaches, shakiness, nausea, and fatigue. The next morning, you may feel as if you have a hangover, when in reality, you are experiencing the after-effects of a sugar crash. Avoid eating anything too sugary before bed if you notice yourself experiencing these effects in the morning after consuming sugar the night before.

You skipped your morning coffee. Cutting out your daily cup of coffee, no matter how small, can trigger caffeine withdrawal symptoms that mimic a hangover, including difficulty concentrating, mental fogginess, headaches, and fatigue—even for light caffeine consumers. Some ways you can deal with hangover symptoms from lack of caffeine include drinking plenty of water, taking an OTC pain medicine, applying peppermint oil to your temples, resting, and consuming caffeine.

Your medication isn’t agreeing with you. The likelihood of taking medication increases as we age—and so do the associated side effects. Certain medications can cause brain fog and fatigue. Common culprits include benzodiazepines (often called "sleeping pills"), beta-blockers, allergy pills, and antidepressants, though many other medications can have similar effects. If you experience undesirable symptoms after starting a new medication or changing a dosage, it's crucial to consult your physician. They can help address any side effects and optimize your treatment.

You have an infection or flu. Waking up with hangover-like symptoms, despite not having consumed any alcohol, may be an early sign of an underlying infection. Alcohol is known to disrupt the body's internal temperature regulation, which can produce effects similar to the early stages of a hangover, such as feeling feverish and sweaty. This can make it challenging to differentiate a true hangover from the onset of a viral or bacterial illness, like the flu. If you're struggling to shake off what feels like a prolonged hangover after a night out, it's worth considering the possibility that something more than just alcohol may be the culprit.

Poor sleep quality. It is now clear that sleep has a profound impact on our overall health. Insufficient high-quality sleep has been linked to increased risks of infection, cardiovascular disease, diabetes, and even cancer. Despite sleep's critical role in our well-being, it is often overlooked. If you know you are not getting enough sleep, now may be the time to make some important changes to your sleep routine.

You have an underlying medical condition. If you're experiencing persistent fatigue, sleepiness, and lack of energy without any recent alcohol consumption, it may indicate an underlying undiagnosed medical condition. Common culprits include anemia, hypothyroidism (low thyroid), and diabetes. These conditions can cause symptoms that mimic a hangover, even without drinking. While there are more serious medical conditions that could also present this way, the most important step is to see your doctor for a thorough health evaluation when you're not feeling well. Getting to the root cause is crucial for restoring your energy and wellbeing.

You’re pregnant. Pregnancy can cause hangover-like symptoms without any alcohol consumption. Many women visit their doctors feeling fatigued, nauseous, and lacking energy, only to discover they are actually pregnant.

You’re anemic. Symptoms of anemia include dizziness, extreme fatigue, racing heart, and strange cravings—all effects you may feel the morning after a night of alcohol. If you think you may be experiencing anemia, the best thing to do is speak to your doctor. They can work with you to come up with a plan to get you feeling back to normal.

What is an “emotional hangover?”

Emotional hangovers are physical and emotional side-effects from intense experiences. Extreme highs and lows in our lives, like a breakup or a demanding social event, can leave one feeling drained and fatigued in the aftermath—a phenomenon known as an "emotional hangover." This type of hangover can mimic the symptoms of an actual hangover. Symptoms of an emotional hangover include: Muscle tension Headaches or other physical ailments Feelings of guilt or remorse Sadness Fatigue Irritability Feeling drained or burned out

Emotional events can significantly impact a person's memory, sometimes leading to depression and anxiety. These emotional hangovers typically last a day or so but may persist for up to a week or more, and their effects tend to be more severe for individuals who are highly sensitive, introverted, or suffering from social anxiety disorder. Some common events that can cause an emotional hangover are: A wedding A birth or adoption of a child Death of a loved one A breakup or divorce Experiencing an accident or time in the hospital Getting fired or laid off

What to Do If You Feel Hungover without Drinking

Get to the root of your symptoms. There are many reasons you could be feeling hungover without actually having consumed any alcohol, so it’s important to assess why this is happening, especially if it’s for more than a day. If you are experiencing chronic fatigue, nausea, headaches, chills, or general malaise, consult your physician to figure out what’s going on.

Be active. If you’re dealing with an emotional hangover from stress or anxiety, one of the best things you can do for your body and mind is to move. Exercise is a form of self-care that can help alleviate the effects of emotional distress. Physical activity counteracts stress hormones by triggering the release of feel-good chemicals that restore balance; for instance, working out prompts the production of endorphins, serotonin, and dopamine—neurotransmitters that can elevate mood and relieve anxiety. Aerobic exercise can be a powerful coping tool for emotions. Other simple activities like a bike ride, dance class, or brisk walk can help alleviate symptoms of anxiety and nervousness, providing a much-needed outlet for both the mind and body.

Practice self-care. Make time for yourself and focus on activities that nourish you emotionally, mentally, and spiritually. Treating yourself with attention and love can help boost your mood and restore your emotional equilibrium after an intense experience. Activities you can experiment with for self-care include: Engaging in mediation Starting a journal Seeking support Deep breathing exercises Eating healthy Listening to your favorite music Spending quality time alone

Set boundaries. When you're feeling like your energy is lacking, you may not have the mental and emotional capacity to effectively support others. This doesn't mean you're being selfish–it's simply a matter of recognizing your own needs. This is where establishing healthy boundaries can be beneficial. Let your family and friends know that you're struggling, and you may need some time to recharge before you can be fully present for them again. This doesn't mean you have to go through it alone. The key is being upfront about your limitations while still allowing yourself to receive the care and connection you deserve.

Give yourself patience. Whether your symptoms are the result of something emotional or physical, intense experiences naturally require time to recover. Though self-care can provide relief in the interim, the simple passage of time will likely alleviate an emotional hangover, while working with your doctor will remedy any physical causes of these symptoms. Reminding yourself of this can also help you feel better.