We’ve all been there. You hung out with friends last night and stayed out pretty late. Not to mention you had a liiiiittle too much to drink. The evening was fun, but this morning you feel absolutely miserable. Your head is pounding, you’re still exhausted, your stomach is upset, and you feel extremely thirsty. What’s going on? You’ve got a hangover.

It happens to the best of us, but it’s never pleasant. Still, there are ways to deal with your hangover, including knowing what to eat and drink. We checked in with the experts to get insight into why we get hangovers as well as the best foods and beverages to consume after a late night of drinking.

How we handle hangovers

Ryan Brevard, MD, of Oregon Emergency Physicians, shares some background on what actually happens when the human body imbibes alcohol.

“We metabolize alcohol in three stages: the ethanol you drink turns into a byproduct acetaldehyde that essentially turns into vinegar that we pee out,” he says. “So, it’s not the actual ethanol (alcohol) you ingest that makes you feel hungover — actually, it’s this exponentially more toxic byproduct acetaldehyde (10x more toxic to humans than alcohol).”

The body breaks down acetaldehyde slower than it breaks down ethanol, leading to headaches and other hangover symptoms, Brevard adds.

What to eat and drink when you have a hangover

Once you start feeling those crummy symptoms, what should you do? Stay hydrated with water and electrolyte drinks, notes Joanna Briggs, RN, medical consultant at Jugo Feed. “Alcohol causes dehydration, so during a hangover, hydrate, hydrate, hydrate,” she says.

Bland foods like toast or rice are excellent options, especially if you’re feeling nauseous, Briggs says. She also recommends fresh fruits as a way to help with hydration and to restore lost vitamins.

Mary Sabat, RDN, ACE-certified personal trainer, echoes this thought. “Eating a banana can also help replenish some lost electrolytes while bringing up your blood glucose levels, which may also be low with a hangover,” she says.

Another suggestion is to consume foods rich in B vitamins and L-Cysteine. Brevard points to avocados, whole grains, eggs, and nuts.

What to avoid when you have a hangover

Not every food and beverage is a good choice. The experts also have thoughts on what to steer clear of.

“Try to avoid high fat and high sugar foods as these are ultimately going to make your stomach feel worse,” says Sabat, adding that greasy and spicy foods can upset your stomach as well. Also, don’t drink any more alcohol, as it can make your hangover symptoms worse, she adds.

And as tempting as it may be to pour yourself a cup of coffee, try not to. “[C]affeinated drinks like coffee are diuretics and actually worsen dehydration,” says Brevard.

Prevent a hangover before it happens

If you’re looking ahead and you intend to have a few drinks, consider having plenty of water before and during your night out. “While it’s a proactive, not reactive, approach, I’m a big fan of hydrating while you dehydrate,” Brevard notes.