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Emily Wheeler

Top 10 tips for festival recovery

Updated: Jun 25


It's festival season! If you're heading off to a festival this summer, there's a chance you could end up burning the candle at both ends... Here are my top 10 tips to help ease you back into the real world when you get home.


1. Water, water, water

Festivals involve long hours outside (hopefully in the sun, but sometimes in the rain - which is equally as tiring), walking for miles, dancing into the small hours, and potentially consuming substances that leave you more than a little bit dehydrated. Start your recovery off well by drinking plenty of water and staying hydrated. Ideally, make sure you're doing this throughout the festival too, but afterwards make sure you've got a bottle of water with you at all times and drink it throughout the day, regularly refilling, until an hour or so before bedtime.


2. Get plenty of sleep

Sleep is crucial for recovery. Aim for 8-9 hours of quality sleep each night. Stop scrolling an hour before bedtime, leave your phone in another room, try a calming routine with activities like reading, gentle stretching, or a warm bath with magnesium salts to help you relax. If you have the luxury available, or have booked some life saving days off after the festival, then definitely schedule in early afternoon siestas too.


3. Refuel with nutrient-dense foods

There are a really great range of food options available at festivals these days, so try and fuel up on some good stuff while you're there to help you feel better after the festival too. But, that said, eating well isn't necessarily everyones top priority at festivals, and it's likely your body will need a good boost of vitamins and minerals after all the partying. Focus on eating well-balanced meals and snacks; include plenty of protein, fresh vegetables, and whole grains. Include foods rich in antioxidants like berries, leafy greens, and nuts to help support the immune system.


4. Support your liver

Your liver is always working hard behind the scenes to detox your body of any toxins you've consciously or unconsciously injested. After a festival, it's likely to be under a bit of extra pressure, give it some support by including bitter vegetables, herbs and salads in your meals; like rocket, garlic, beetroot, radish, coriander, etc, and drink herbal teas like dandelion or milk thistle, which can help your liver to do its thing well.


5. Support your gut health

What with the total disruption to your lifestyle over the weekend; the lack of sleep, the different foods, the extra indulgences, you've probably given your gut health a bit of a hiding. Support your gut when you get home with probiotic-rich foods like yogurt, kefir, sauerkraut, and kombucha. These foods can help restore the balance of good bacteria in your gut and improve digestion, which in turn is good for your immune system!


6. Limit alcohol and caffeine

Both alcohol and caffeine can dehydrate you and interfere with your sleep. It's easy to try and overcompensate with caffeine when you're exhausted, but focus on hydrating and nourishing your body instead.


7. Get outside

Spending time outdoors can work wonders for your recovery. Daily fresh air and natural sunlight can boost your mood, improve your energy levels, and enhance your overall sense of wellbeing. Don't under-estimate the power of a short walk in a local park or just sitting outside in the fresh air and sunshine (🤞UK summer?).


8. Move gently

You might feel shattered, but gentle movement can actually help speed up recovery by improving circulation of blood around the body. Do something low-impact like walking, yoga, or stretching to help your body and mind recover.


9. Take a good multivitamin

I wouldn't usually blanket recommend taking a multivitamin. But in these instances, your body is probably pretty depleted and could benefit from an extra boost - especially if you have to get straight back to work. Look for a good quality multivitamin that includes a range of vitamins and minerals to support your overall health and wellbeing - with B6 and B12 vitamins in particular to help restore energy levels.


10. Give yourself time

It’s easy to feel frustrated with yourself for being tired, or having a low mood. But it's important to give yourself permission to rest and recuperate after such a big weekend. Listen to your body and avoid overexerting yourself.





If you would like more indepth or personalised support following your festival recovery or you would like to discuss how I can help you with any other issues you are experiencing, please book a free 30 minute introductory call with me.


Follow me on Instagram for more advice and nutrition insights @nutritionwithemily


Please remember these are general nutrition and lifestyle principles and may not be suitable for everyone. Individual needs may vary, so if you're unsure, please consult a healthcare professional before making any significant changes to your diet, exercise, or lifestyle routines.



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