Part of our Asian Flush & Alcohol guide library.
Short answer: There is no way to sober up fast. Your liver clears alcohol at a fairly steady pace, lowering blood alcohol concentration (BAC) by about 0.015 g/dL per hour on average, and nothing you drink or do speeds that up. Coffee, cold showers and walking do not work: in one study, an energy drink made people feel less tired after alcohol but did not reduce their impairment. What you can do is stop drinking, drink water, rest somewhere safe and wait. Never drive, and call 911 for signs of alcohol poisoning.
Searching for a quick way to sober up usually means you, or someone you are with, had more than planned. Here is what actually lowers blood alcohol, which popular tricks only make you feel more awake, how long sobering up takes, and how to keep a drunk friend safe.
What you'll learn
- Why there is no quick way to sober up
- Which sober-up tricks are myths
- How long it takes to sober up
- How to help someone who is very drunk, and when to call 911
Can you sober up fast?
No. Sobering up means your body clearing alcohol from your blood, and that happens at your liver's pace. In moderate drinkers, BAC falls by about 0.015 g/dL per hour on average (Jones, 2010). There is no way to speed up the brain's recovery from alcohol (NIAAA). What you can change is how you feel and how safe you are while you wait. For the details of how your body clears alcohol and how long it shows up on tests, see how long alcohol stays in your system.
Sober-up myths
| Myth | What actually happens |
|---|---|
| Drink coffee | Coffee does not cure a hangover or speed recovery (NIAAA). It may make you feel more alert while you are just as impaired. |
| Have an energy drink | In a lab study, adding an energy drink to alcohol did not reduce impairment in reaction or coordination, but it made people feel less tired and more stimulated (Marczinski et al., 2012). |
| Take a cold shower | Cold showers do not reverse the effects of alcohol and can make things worse in someone who has had too much (NIAAA). |
| Go for a walk or exercise | Walking does not reverse alcohol's effects (NIAAA), and being unsteady on your feet raises your risk of falls. |
| Sleep it off | BAC can keep rising after drinking stops, even when someone is unconscious, so it is dangerous to assume a person who has passed out will be fine (NIAAA). |
| Drink more in the morning | A "hair of the dog" may briefly mask symptoms but can prolong the hangover (NIAAA). |
The caffeine myth deserves extra attention: feeling awake is not the same as being sober. People who mix caffeine and alcohol may think they can function better than they actually can (Marczinski et al., 2012).
What you can do while you wait
- Stop drinking. Every extra drink adds time.
- Drink water and have something to eat if you can. In studies, alcohol was cleared a little faster when people had eaten than on an empty stomach (Jones, 2010), but food does not make you sober quickly.
- Rest somewhere safe, with someone sober nearby if you drank a lot.
- Do not drive. Driving with a BAC of 0.08 or higher is illegal in every state except Utah, where the limit is 0.05, and even small amounts of alcohol affect driving (NHTSA). Use a ride service, a sober friend or public transit.
- Do not mix alcohol with sleep aids, anti-anxiety medicines, opioids or antihistamines, which increase the risk of overdose (NIAAA).
How long does it take to sober up?
It depends on how high your BAC got. At the average rate of 0.015 g/dL per hour (Jones, 2010), the time to reach zero works out to roughly:
| Starting BAC | Approximate time to reach zero |
|---|---|
| 0.04 | About 2.7 hours |
| 0.08 | About 5.3 hours |
| 0.12 | About 8 hours |
| 0.16 | About 10.7 hours |
These are arithmetic estimates, not a guarantee; real rates range from about 0.010 to 0.035 g/dL per hour (Jones, 2010). After a night of heavy drinking, you may still have alcohol in your blood the next morning. If you are unsure, do not drive. A U.S. standard drink has about 14 grams of alcohol (NIAAA), and counting standard drinks is the easiest way to keep track.
How to help someone who is very drunk
If a friend has had too much, NIAAA advises (NIAAA):
- Do not leave them alone. They can be injured from falling or choking.
- Keep them on the ground, sitting or partly upright, rather than in a chair.
- If they are vomiting, help them lean forward to prevent choking.
- If they are unconscious or lying down, roll them onto one side with an ear toward the ground.
- Do not try to "sober them up" with cold showers, hot coffee or walking.
When to call 911
Call 911 right away if someone who has been drinking has any of these signs of alcohol overdose (NIAAA):
- Confusion or stupor, or trouble staying awake, or cannot be woken
- Vomiting
- Seizures
- Slow breathing (fewer than 8 breaths a minute) or irregular breathing (10 seconds or more between breaths)
- Slow heart rate, clammy skin or no gag reflex
- Very low body temperature, bluish skin or paleness
Do not wait for every sign. Tell responders what and how much the person drank, any other drugs they took and any health information you know (NIAAA).
Next time: avoid needing to sober up
The only sure way to avoid a hangover, and the need to sober up, is not to drink or to keep alcohol to a minimum (NIAAA). Decide on a limit before you start, alternate with water or an alcohol-free drink, and plan your ride home in advance. For an easy alcohol-free option, try our Mango Sunset Spritz (make the alcohol-free version). If your face turns red when you drink, see how to prevent Asian flush.
Common myths (quick reality check)
Myth: Coffee sobers you up. Reality: Coffee can make you feel more alert, but it does not lower blood alcohol or speed up recovery.
Myth: A cold shower will sober you up. Reality: Cold showers do not reverse alcohol's effects and can make things worse for someone who has had too much.
Myth: If someone passes out, let them sleep it off. Reality: BAC can keep rising after drinking stops. Do not leave them alone, and call 911 for signs of alcohol poisoning.
Frequently asked questions (FAQ)
How do you sober up fast?
You cannot. Your liver lowers BAC by about 0.015 g/dL per hour on average, and coffee, showers and exercise do not speed it up. Stop drinking, drink water, rest and wait.
How long does it take to sober up?
It depends on your BAC. At the average rate, a BAC of 0.08 takes about 5 hours to reach zero, and higher levels take longer.
Does coffee help you sober up?
No. Caffeine may make you feel more awake, but in a lab study an energy drink did not reduce alcohol's effects on reaction time and coordination.
Does drinking water help you sober up?
Water is a good idea, but it does not lower your blood alcohol. Only time does that.
Does eating help you sober up?
Having food in your system is linked to slightly faster alcohol clearance, but eating will not make you sober quickly.
Is it safe to sleep after drinking a lot?
Not always. BAC can keep rising after you stop drinking. Someone who is very drunk should not be left alone, and signs of alcohol poisoning need 911.
Related guides
- How long does alcohol stay in your system?
- How long does a hangover last?
- How to prevent Asian flush
- Alcohol and liver disease
- Why do Asians get Asian flush?
Disclaimer and when to seek help
This article is for general education and is not medical or legal advice. These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease. Call 911 for signs of alcohol poisoning. Talk to your health care provider if you take medication, are pregnant, or are concerned about your drinking.
References
- National Institute on Alcohol Abuse and Alcoholism. "Hangovers".
- National Institute on Alcohol Abuse and Alcoholism. "Understanding the Dangers of Alcohol Overdose".
- Marczinski CA, et al. "Effects of energy drinks mixed with alcohol on information processing, motor coordination and subjective reports of intoxication." Experimental and Clinical Psychopharmacology, 2012;20(2):129-138. doi:10.1037/a0026136
- Jones AW. "Evidence-based survey of the elimination rates of ethanol from blood with applications in forensic casework." Forensic Science International, 2010;200(1-3):1-20. doi:10.1016/j.forsciint.2010.02.021
- National Highway Traffic Safety Administration. "Drunk Driving".
- National Institute on Alcohol Abuse and Alcoholism. "What Is A Standard Drink?".
