Substance guides

How to sober up fast: What actually works and what does not

Published February 19, 2026 · 6 min read · Updated April 2026

Reviewed for accuracy by licensed clinical professionals. Editorial process.

The short answer: you cannot significantly speed up how fast your body metabolizes alcohol. But understanding what does and does not work can help you make safer decisions.

What does NOT work

Coffee does not sober you up. Caffeine may make you feel more alert, but your BAC and impairment level remain unchanged. You become a wide-awake drunk, not a sober person. Cold showers do not sober you up. They may shock you into alertness temporarily, but have no effect on blood alcohol level. They also carry risk of falls and hypothermia for intoxicated people. Exercise does not sober you up. Your liver metabolizes alcohol at the same rate regardless of physical activity. Exercise while intoxicated increases injury risk. Eating after drinking does not sober you up. Food consumed before drinking slows alcohol absorption, but food after drinking does not remove alcohol already in your bloodstream. Vomiting does not sober you up reliably. If alcohol has already been absorbed from the stomach (within 30-60 minutes), vomiting has no effect on BAC.

What actually works: Time

Your liver metabolizes alcohol at approximately 0.015 BAC per hour — roughly one standard drink per hour. Nothing changes this rate. If your BAC is 0.08 (the legal limit), it takes approximately 5-6 hours to reach 0.00. If your BAC is 0.15 (nearly twice the legal limit), it takes approximately 10 hours. There are no shortcuts.

What you CAN do while waiting

Drink water to address dehydration (which causes hangover symptoms but does not lower BAC). Eat food to settle your stomach. Rest. Stop drinking — every additional drink adds more time to the process.

When NOT to try to sober up

If someone is unconscious, breathing slowly, vomiting while unresponsive, or showing signs of alcohol poisoning — do not wait for them to sober up. Call 911. Read our alcohol poisoning guide. If you regularly need to sober up quickly — for work, driving, or obligations — that pattern itself suggests your drinking may have become a problem worth addressing.

Find a location near you

Shelby County Treatment Center

Alabaster, AL

Call 205-216-0200

Lighthouse of Tallapoosa County Inc

Alexander City, AL

Call 256-234-4894

South Central Alabama MHC

Andalusia, AL

Call 334-428-5050

Anniston Fellowship House Inc

Anniston, AL

Call 256-236-7229

Browse all facilities →

Authoritative sources

This article references guidelines from: SAMHSA · NIDA · ASAM

Frequently asked questions

How long does it take to sober up?

Your liver processes approximately one standard drink per hour. From a BAC of 0.08 (legal limit), it takes about 5-6 hours to reach 0.00. Nothing speeds this up.

Does coffee help you sober up?

No. Coffee may increase alertness but has no effect on blood alcohol level. You remain just as impaired and just as legally intoxicated.

Can you speed up alcohol metabolism?

No. The liver metabolizes alcohol at a fixed rate of approximately 0.015 BAC per hour. No food, drink, supplement, or activity changes this rate.

Disclaimer: Informational only. Not medical advice. SAMHSA: 1-800-662-4357.