Perfect formation to AVOID a World Cup hangover – as England fans set to see away 41 million pints during semi final

THREE pints on the shirt, England fans still steaming...

Thirty hours of hurt, never stopped me drinking.

It's coming home...and with it, the risk of an almighty hangover, the likes of which the nation hasn't seen since Sir Alf men's won the World Cup 52 years ago.

As England prepare to take on Croatia in the World Cup semi finals, their army of fans are gearing up to see away almost 41 million pints (with 50,000 thrown in the air celebrating every goal) - willing the Three Lions to make it into Sunday's final against France.

But, with a record number of hanging Brits expected to pull a sickie tomorrow, we share the top tips to tackle the inevitable hangover.

4 WAYS NOT TO SCORE A HANGOVER

The dreaded hangover is basically an overload of toxins in your system, coupled with dehydration and a vitamin depletion.

So, if you can outsmart your body, and take steps to limit the number of toxins you pump in, you can go a long way to warding off the disastrous headache and sick feeling.

1. Pop supplements

Taking vitamins and supplements pre-boozing sesh can help up your tolerance as the alcohol starts to chip away at your body's store.

Try ginseng, ginger or fish oil before you go out - they all help ease inflammation, which contributes to that feeling of hanging.

2. Carb up

We all know the score...line your stomach before you booze and it WILL leave you feeling better.

That's because it soaks up the alcohol, and lowers the concentration of booze in your blood.

So pack in the carbs and plant that smug smile firmly on your face tomorrow morning.

3. Choose your booze

Yes, the obvious way to avoid a hangover is not to drink. But let's face it...nope, not happening.

In that case, there are a couple of simple swaps that can help ease the pain in the morning.

Ditch dark spirits like whiskey and dark rum, and enjoy a G&T or vodka, soda and lime instead.

Darker booze contains pesky chemicals called congeners, which scientists have found make hangovers worse.

And mixing drinks is a no-no too, but then we've all been there and learned that lesson.

4. Hydro-booze

Water is a drunk man's best friend.

Booze dehydrates you, which is why you wake up with a splitting headache.

But pack away a pint or two of water in between your favourite tipple, and you might just escape the worst of it.

...AND 4 TIPS TO TACKLE IT (when it inevitably happens)

1. Breakfast like a King

While the wave of nausea might hit, and hit hard, feeling impossible to overcome - but beat it you must.

And the only way to do that is feed the beast.

Try a breakfast high in nutrients and energy, like avocado and poached eggs on toast.

Amanda Hamilton, nutritionist at Vita Coca told The Sun: "Toast with nut butter is simple and healthy option too."

And if you really can't stomach food, try a smoothie, she said - it can be a good way to replenish lost electrolytes.

2. Hydration stations

The morning after a heavy session water needs to top your day's To Do List.

Amanda said: "Sip water throughout the day, aiming for about two litres.

"Keep your pee straw coloured - the yardstick for being well hydrated."

Pop a Berroca in there for an extra boost of B vitamins to help your energy levels.

3. Kick start with a cuppa

A steaming hot cuppa can give you the kick up the backside you need on the best of days.

So if you're feeling worse for wear, caffeine is essential.

And herbal teas can also play there part, Amanda revealed.

Ginger tea to take the edge of the sick feeling, and milk thistle rejuvenates the liver - the organ that takes the most battering from your boozing.

If it's a builders tea you're going for, add a little sugar to give you an energy boost.

But if you opt for that, or a coffee, stop at one. Caffeine is a diuretic and so will dehydrate you even further...prolonging your hangover if you have too much.

4. Move it, move it

It's probably the last thing you want to do, but exercise really can help (unless it's really dire, in which case just sleep it off).

Amanda told The Sun: "If you want to feel more alert, fitting in a short, HIIT session can help.

"It won't speed up the rate that alcohol is metabolised or detoxified but the endorphin release can boost your mood.

"Just keep water handy so you don't become even more dehydrated."

PLUS 2 EXTRA TIME RULES

1. Fine feasting

Raid the fridge when you get home by all means, but raid it right.

As hard as it is, resist the temptation for a kebab or greasy burger on your way home.

Instead go for foods high in tryptophan, so think chocolate, Greek yoghurt, milk, porridge oats.

2. Kill the pain

Make your last pint...a water.

And chase it down with some paracetamol to take the edge of the inevitable sore head.

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