How to Sober Up Fast: 6 Healthy Ways

Can You Sober Up Fast?

On average, it takes the body about one hour to metabolize (eliminate) the alcohol within one standard drink. This equates to about 2.5 hours if someone has a BAC of 0.4, 5 hours with a BAC of .08, and 10 hours with a BAC of .16. There is no scientific way to expedite this process.¹

Some people still want to increase their level of alertness and awareness after drinking. Certain strategies like drinking caffeine, taking cold showers, eating, sleeping, or exercising may help people appear more sober to themselves and others. However, it’s important to remember that implementing these methods will not eliminate alcohol from the body any faster.

How Does the Body Metabolize Alcohol?

Once digested, alcohol is absorbed into the bloodstream by the stomach and small intestine tissue lining. After entering the bloodstream, it moves through all organs of the body. A drink’s full effects are generally felt within 15-45 minutes based on the specific speed of absorption, individual tolerance, and body composition.²

About 10% of alcohol is eliminated through breath, urine, and sweat. The liver is largely responsible for detoxifying the body of alcohol, and this occurs at a rate that translates to reducing BAC by about 0.015 per hour. BAC will continue to increase when the amount of alcohol consumption surpasses the speed of detoxification.²

Tips for Appearing Sober

The liver needs time to metabolize alcohol. With that said, certain techniques may help you feel more alert and awake. It’s important to remember that feeling alert and awake should never be confused with being safe enough to drive or look after children. You should always be mindful of the inherent risks associated with intoxication.

Things you can do to be more alert and appear sober include:

1. Drink Coffee

Some people turn to coffee to help them wake up or feel more alert after drinking heavily. However, it’s important to be aware of the risks of mixing caffeine with alcohol. Caffeine can temporarily mask some of alcohol’s depressant effects, causing people to drink more. Research also shows there’s a relationship between binge drinking and mixing alcohol with energy drinks.³

2. Cold Showers

Cold showers can temporarily increase feelings of alertness. It won’t sober you up, but it can make you feel more refreshed and awake. Sometimes this creates a psychological effect of feeling better during or after drinking. Because alcohol impairs balance and judgment, it’s important to be aware of the risk of slipping or falling.

3. Eating

Drinking on an empty stomach often causes people to feel drunk faster. Eating can inhibit how intoxicated someone feels, but it doesn’t affect your blood alcohol concentration. Food alone won’t facilitate your body to process absorbed alcohol any faster. However, eating food can help you feel better, especially if you feel nauseous or weak.

4. Sleep

Many people feel sleepy after drinking. Sleep can inadvertently help people sober up because sleep simply permits time to pass while the liver detoxifies the alcohol and the body rests. However, research shows that alcohol can significantly affect the quality of sleep.⁴ You might be more likely to have nightmares, frequent wake-ups, or night sweats.

5. Exercise

Exercise can feel good, especially if you wake up feeling hungover after a night of drinking. It can be beneficial to move your body gently (i.e. taking a brisk walk or doing some yoga stretches). Some people find this helps them feel more alert. That said, exercise alone will not sober someone up faster.

6. Carbon or Charcoal Capsules

Charcoal may be used in emergency settings to treat drug or alcohol overdoses. Some people use activated charcoal pills to mitigate having a hangover after drinking. This approach has become increasingly popular in recent years. However, no scientific studies back charcoal’s efficacy for hangovers. In addition, they don’t help people sober up any faster.

Ways to Avoid Drinking Too Much

You can avoid needing to sober up if you avoid drinking too much in the first place. With that in mind, it’s helpful to set clear boundaries for yourself about what and how much you will drink. Practice mindful drinking, where you pace your drinks throughout the night, stay hydrated as much as possible, and avoid mixing drinks.

Ways to avoid drinking too much include:

Counting Drinks

The best way to avoid drinking too much is to limit your number of drinks. Keep track of how much you drink, and remember that the body can process about one standard drink per hour. A standard drink equates to about 12 oz of regular beer, 5 oz of wine, or 1.5 oz of distilled spirits.⁵

Drinking Slower

Avoid playing drinking games, as they tend to encourage drinking quickly. Take small sips of alcohol instead of guzzling the whole drink down. If you find that you tend to drink quickly, plan to have food or water along with your drinks. Be extra cautious spending time around people who engage in binge drinking.

Hydrating

It can be a good idea to rotate between alcoholic and non-alcoholic drinks. Water is the best way to stay hydrated. If you know you plan on drinking that night, drink more water that day. Try to avoid drinks containing caffeine, as caffeine can exacerbate dehydration. Hydration can also help reduce the effects of a hangover.

Snacking While Drinking

Eating food can help slow down the absorption of alcohol as it enters the bloodstream. It won’t change your BAC,  but it can avoid the effect of it suddenly spiking. Try to eat a full meal that contains some carbohydrates before drinking. Consider snacking while drinking and have something to eat when you wake up the next morning.

Avoid Mixing Drinks

Although mixing drinks is popular, especially at parties, they can be dangerous. You can never fully know the full alcohol amount when drinking unknown, pre-mixed beverages. If you make your own mixed drinks, measure your alcohol in advance to know how many servings you’re consuming. It’s best to measure out 1.5 oz shots using shot glasses.

Do’s & Don’ts of Sobering Up Before Bed

You can’t manipulate the process of sobering up before falling asleep. There’s nothing you can do to change how fast the body metabolizes alcohol and eliminates it from the bloodstream. However, it’s important to try to take care of yourself before you get into bed. You can also implement a few strategies to reduce your hangover intensity.

Do’s for sobering up before going to bed include:

• Do put water next to the bed to hydrate when you wake up
• Do let a friend know that you’ve been drinking so they can check in on you in the morning
• Do have a snack readily available
• Do listen to some relaxing music or read a book before falling asleep
• Do ensure that you don’t have important plans early in the morning (in case you don’t feel well)

Don’ts for sobering up before going to bed include:

• Don’t take sleeping pills
• Don’t take any pain relievers, including Tylenol
• Don’t drink more alcohol in the morning to try to postpone your hangover
• Don’t stay in bed for too long after you wake up (light physical activity can help)
• Don’t fall asleep in an unfamiliar place

How to Sober Up The Next Morning

As mentioned, time is truly the only solution for sobering up. There’s nothing you can do to increase how long it takes for alcohol to leave the bloodstream fully. The best thing you can do is limit how much you drink. If you do still feel drunk when you wake up, it’s best to lay low and avoid any taxing activities.

Responsible Drinking Tips

It’s important for anyone who decides to drink to practice drinking responsibly. This exact type of drinking will look different for everyone. Some people may choose to drink 1-2 drinks per day, for instance. Others might only drink on special occasions. Only you can truly decide the right type of moderation that works best for you and your lifestyle.

With that in mind, you also need to be aware of the signs of alcohol use disorder. Frequently drinking too much or being unable to stick to your drinking limits could indicate that you have a problem with alcohol. In addition, lying about alcohol consumption or using alcohol in risky situations (i.e. when driving or at work) both represent drinking red flags.

Alternatives to Alcohol

It’s helpful to consider that there are numerous nonalcoholic drinks available. Many bars and restaurants also sell them. These beverages can be useful if you’re trying to cut back or quit drinking altogether. You may need to experiment with a few different brands or selections before finding your preferred options.

Alternatives to alcohol include:

• Mocktails
• Nonalcoholic beer
• Nonalcoholic wine
• Nonalcoholic spirits
• Soda
• Coffee
• Juice

Tools to Help Cut Back on Drinking

There are many sobriety apps designed to help reduce or eliminate drinking. Some apps focus specifically on accountability and coping skills. Others build in peer support, mental health tools, and crisis resources if you’re having a hard time and need immediate assistance. Consider checking out Reframe, Ria Health, or Workit Health to get started.

When to Seek Medical Attention

Intoxication can be inherently dangerous. Drinking too much can lead to alcohol poisoning, which can cause someone to experience a coma, stop breathing, and die. Some of the main signs of life-threatening alcohol poisoning include non-responsiveness, slowed breathing, frequent vomiting, blue or purple lips, and skin that’s cold to the touch.⁶

If you suspect you or someone else is overdosing on alcohol, seek immediate medical attention. Alcohol poisoning requires immediate fluids and stabilization. The paramedics will come and assess you or the individual overdosing and determine whether hospitalization is needed. All 50 states have a good Samaritan law that offers protection if you’re concerned about the legal repercussions of calling 911.

When to Seek Professional Help for Alcohol Use

Alcohol use disorders typically worsen over time. While it’s possible to quit drinking on your own, you may find it difficult or impossible to stop. Asking for help can be one of the best choices you can make for your physical and emotional health. Your treatment may consist of a combination of psychiatric and behavioral interventions.

Consider working with a therapist specializing in addiction treatment- you can use our online therapist directory or online therapy platform to look for a provider near you. A psychiatrist can oversee your medication management and review possible medication options to help you manage cravings or other mental health symptoms. Many providers offer both in-person and online psychiatry options.