Why We Get the "Drunchies" After Drinking

You've had a great week—exercising regularly, eating healthy meals with lean protein and vegetables, and staying hydrated. Then Friday arrives. You meet friends for happy hour, enjoy a solid meal with several cocktails, and by the time you head home, you're suddenly ravenous. You crave all the foods you avoided all week: pizza, fried snacks, chips, and sweets. What's happening?

In this article, we'll explore the "drunk munchies"—or "drunchies"—why they occur, how they affect your health, and what you can do to prevent them.

What Are the "Drunchies" and What Causes Them?

The "drunchies" refer to intense cravings for high-fat, salty, sugary, or carb-heavy foods after moderate to heavy drinking. Common culprits include pizza, fries, and chips.

This is a widespread experience. One survey found that 82% of Americans admit to snacking while drunk, and over half regret it the next day.

Even if you've eaten before or during drinking, you might still feel ravenous later. Research shows that alcohol activates specific neurons in the brain—AgRP neurons—that are normally triggered during starvation. Essentially, your brain thinks it's starving, urging you to eat more despite having consumed calories.

Additionally, alcohol prompts the brain to release galanin, a neurochemical that increases cravings for fatty foods. This explains not only late-night pizza runs but also why you might crave a heavy breakfast sandwich the morning after.

How Your Body Processes Alcohol Matters

Alcohol doesn't convert to sugar in your body like carbohydrates do. Instead, it can lower blood sugar levels. Your liver prioritizes breaking down alcohol (a toxin) over regulating blood glucose, leading to a drop in blood sugar. This drop can trigger cravings for sweet or high-carb foods.

Foods Activate Your Brain's Reward System

Alcohol stimulates dopamine release, creating a "feel-good" effect. Fatty, sugary foods also spike dopamine levels, reinforcing cravings. As alcohol wears off and dopamine drops, your brain seeks another boost, often turning to quick, unhealthy snacks.

Willpower Plays a Role

Alcohol lowers inhibitions by affecting the prefrontal cortex, which controls decision-making and impulse control. This makes it easier to indulge in junk food without a second thought. Studies confirm that people eat more during meals when they've been drinking.

Long-Term Health Impacts

Repeatedly giving in to the drunchies can lead to weight gain, increasing the risk of obesity and diabetes. These cravings often continue into the next day, with people opting for greasy breakfasts over healthier options.

Fatty and salty foods can worsen dehydration and hangover symptoms like headaches. Falling into this cycle can also damage self-esteem and motivation, making it harder to maintain healthy habits.

How Much Alcohol Triggers the Drunchies?

There's no fixed amount, but the drunchies are more common with moderate to heavy drinking. Binge drinking, in particular, heightens the risk and amplifies food intake.

7 Tips to Curb Hunger When Drinking

To avoid the drunchies, limit alcohol intake or avoid it altogether. If you choose to drink, try these strategies:

• Eat a balanced meal: Have whole grains, complex carbs, healthy fats, and protein before or while drinking to stay full.
• Stay hydrated: Drink a glass of water for each alcoholic beverage to slow alcohol absorption and prevent dehydration.
• Keep unhealthy snacks out of reach: Avoid stocking chips, candy, or pizza at home, and ask servers to remove bread baskets at restaurants.
• Choose healthier snacks: Opt for hummus with veggies, sliced fruit, or air-popped popcorn.
• Pick low-sugar drinks: Select cocktails with less sugar, like a skinny margarita, to reduce cravings.
• Drink slowly: Limit yourself to one drink per hour to avoid intoxication. Practice mindful drinking to stay in control.
• Set reminders: Use phone alerts to discourage junk food eating, and list your health goals for extra motivation.

Key Takeaways

The drunchies are a real phenomenon. Alcohol tricks your brain into feeling starved, drops blood sugar, and reduces willpower, leading to cravings for unhealthy foods. Regularly indulging can contribute to weight gain and health risks like obesity and diabetes.

If you're finding it hard to manage your alcohol intake, consider trying Quitemate. It's a neuroscience-backed app that has helped many people reduce drinking and build healthier habits.