If you’re wondering how long it takes to sober up and if there’s anything you can do to quicken the process, start here.
Whether you’re in too deep right now, you’re planning a night out on the town and want to be smart, or you’re just curious, you’re here because you want to know: How long does it take to sober up?
Most of us over 21 (boy, is that in the rearview mirror now) have a story or two about that time we had a bit too much to drink.
For many of us, with any luck, the story ends safely and with some cautionary tales about how to quit while you’re ahead or our funny promises to the heavens above to never drink another ~ drink name goes here ~ again.
I remember the time I decided that mojitos could be limitless sources of joy, right up to the moment that the room started to spin. I had a DD safely planned, and the ride home was me in the front passenger seat with the heat cranked, the window half down, and the dizzying tunnel vision of a snowstorm ahead of me.
Talk about not knowing where to look or what to do next! I couldn’t even determine which mattered more — fresh air or not shivering the entire ride. Never mind trying to decide which made my head spin more, the snow falling in front of me or closing my eyes while moving.
Oof.
I’m sure I’ve pulled you right into this wonderful moment, haven’t I?
Let’s just say the evening ended with me taking a hot shower, laying in bed propped up with a towel still wrapped around my wet hair, Googling how to feel less drunk (nothing works, by the way…)
If you’ve ever been in these shoes, or maybe even if you’re in them now, you’re looking for information on how to get out of the mess. I’m here to tell you the straight facts about how long it takes to sober up (and also some other things you can do to help prevent this from being your fate on your next evening out!).
Does Coffee Sober You Up?
If you’ve ever over-indulged, you’re probably curious about the old wives’ tale that says coffee can help you sober up faster.
In fact, there’s a chance that you’ve had coffee after drinking and felt like it did the trick. So, is there any science behind this?
The answer is no. Alcohol is metabolized by the body at a rate of about one standard drink per hour, give or take (more on this later.) This cannot be sped up by the consumption of water or coffee, nor by exercise or showering.
Alcohol is eliminated from the body via sweat, urine, breath, and enzymes — only time will be on your side when it comes to sobering up. You can remove coffee from your arsenal after a long night out.
Furthermore, experts warn that you should use caution when combining alcohol and caffeine.
Why Shouldn’t You Mix Alcohol with Caffeine?
Coffee masks the effects of alcohol in the system, meaning you may falsely believe you’re less intoxicated than you really are. This could lead to poor decision-making, such as driving when you’re not sober or consuming more alcohol, which could lead to alcohol poisoning.
Consuming caffeine and alcohol can also confuse the nervous system. Alcoholic beverages increase the body’s levels of adenosine, a chemical in the body that induces sleep (downer), where caffeine inhibits them (upper). This combination can cause physical harm. The CDC’s page on mixing alcohol with caffeine lists the following health risks with this combination:
- High blood pressure
- Irregular heartbeat
- Dehydration
The risks of caffeine and alcohol combined are so serious that the FDA does not allow companies to mix the two.
How Long Does It Take to Sober Up?
Everybody processes alcohol differently.
The typical drink contains about 0.6 oz of pure alcohol, which is metabolized in about one to two hours. Alcohol leaves the body at a rate of about 0.15% BAC (blood alcohol content) per hour, but this isn’t a hard and fast rule.
Several factors play into how long it takes to sober up, such as:
- Sex: Men tend to metabolize alcohol more quickly than women due to body fat percentages and water per pound in the body.
- Weight: Similarly, the more you weigh, the higher content of water in your body, which helps to metabolize alcohol more quickly.
- Medications: Certain medications can affect the impact of alcohol on the body.
- Liver health: A healthy liver processes alcohol more efficiently. The liver has a critical role in the metabolism of alcohol.
- Amount of alcohol consumed: The more alcohol you consume, the longer you will remain intoxicated.
- Alcohol content: Every drink has a different alcohol content per serving. A shot of liquor contains significantly more alcohol than a wine, which contains more than a beer.
- Food consumption: Eating food before or while drinking can slow down the rate of absorption.
What is a Hangover?
You may have heard of or experienced a hangover. A hangover is a set of unpleasant symptoms that occur after an individual meets or exceeds their threshold for alcohol intake.
These symptoms appear several hours after your last drink and may continue for an additional 24 hours.
Symptoms of a hangover include:
- Nausea and vomiting
- Fatigue
- Stomach upset, including diarrhea
- Thirst
- Sweating
- Irritability
- Muscle aches and fatigue
- Dizziness
- Anxiety
- Sensitivity to light and sounds
- Increased blood pressure
Is Drinking Alcohol Dangerous?
Alcohol is a drug that activates your brain’s reward system, producing pleasant feelings and reducing the sensations of stress, sadness, and pain.
Like any other drug, alcohol has a risk of addiction associated with frequent or excessive use.
Signs of an alcohol addiction include:
- Regularly drinking more alcohol than you planned
- Wanting to cut down on your drinking or alter your drinking habits but struggling to do so
- Continuing to drink alcohol despite severe adverse effects on health, relationships, or responsibilities such as work or school
- Needing to drink more to achieve the desired effect
- Experiencing withdrawal symptoms when attempting to consume less or cut alcohol out
Dependence on alcohol eventually shifts the reasons someone drinks. Drinking socially typically activates the reward system by creating new and positive feelings that occasional consumption induces. Over time, with an alcohol addiction, people will find themselves drinking to prevent negative responses such as withdrawal symptoms and emotional or physical discomfort.
There is support for individuals with an alcohol addiction and also for their loved ones. The Substance Abuse and Mental Health Services Administration has resources such as a hotline, an online treatment locator, and several external links for booklets, therapy, and more.
Alcoholics Anonymous is an international recovery program with a popular 12-step program that has led to success for an estimated two million people. Due to the anonymity of the program, it is impossible to measure success accurately, but the program claims an up to 75% success rate in abstinence.
How to Stay Sober on a Night Out
Looking to enjoy a night out on the town with friends, but avoid alcohol?
Here are some tips for having fun without overconsumption:
- Surround yourself with friends who have similar goals. Removing the temptation to keep up with your peers while drinking immediately takes the pressure off of you. If you’re looking to go out and make better choices, ask those around you to help support you.
- Explore new activities and hobbies in your social circle. Going out to drink may be the default activity of your friend group. Suggest new activities that you can experience and explore together that don’t involve drinking or involve less drinking.
- Order mocktails at the bar. Non-alcoholic drinks are easy to order and can be so much fun to enjoy. You can stick to entirely mocktails or use some non-alcoholic beverages between drinks to help moderate your alcohol intake.
- Experiment with non-alcoholic beer. Non-alcoholic beer, or near beer, has come a long way in the last few years. Check out some of our suggestions for the best NA beers on the market.
- Entertain at home. Control the environment and what is served by entertaining at your home and alternating host locations with friends. Try mixing up some of our best Dry January mocktails to share with friends!
- Implement a new menu for the holidays. Introduce your pals to a Friendsgiving (or your family to a Thanksgiving) with some festive and fun mocktails to help change the vibe of your party! You may find more people want to join you on your journey of sobriety.
