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It’s Super Bowl Sunday this weekend and, for plenty of Americans, that means Tostitos, chili and a six-pack. Yet whether the Patriots win or lose on game day, many New Englanders will wake up on Monday in a world of hurt – the hangover.

Apart from not drinking, there are several strategies to avoid a hangover that definitely do work: keeping hydrated (perhaps alternating every alcoholic drink with a glass of water), eating before drinking and moderation.

But there are other theories, too. One adage says “beer before liquor, never been sicker; liquor before beer, never fear.” Another common theory says drinkers should stick to light alcohols like vodka and clear rum, which are easier on the system than amber spirits.

But does either of these ideas have any truth to them?

Sadly, the “beer before liquor” rule isn’t likely to help you avoid a hangover. “The only way to prevent a hangover is to not over-drink,” said Joan Salge Blake, a Boston-area nutritionist and author of the book Nutrition & You. “A hangover is your body’s way of saying ‘don’t do that again.’” Ultimately, it’s not the order of the drinks that matters, Blake said. It’s how much you drink.

There may be some truth to the other theory, however. Darker liquors are often less distilled, meaning they contain more congeners. Congeners are “impurities” that form during the fermentation process that produces alcohol or are added later on. To many distillers, these substances are welcome – they add flavor and attractive color to liquor like brandy and whisky. But they also result in a worse hangover. A study published in the March 2010 issue of Alcoholism: Clinical and Experimental Research looked at subjects given either vodka or bourbon drinks until past the point of intoxication. The next morning, bourbon drinkers reported a greater hangover severity.

Red wine also contains congeners, Blake said, which contributes to the common headache some sensitive individuals get after drinking a glass.

If you stick to lighter liquors and get a hangover anyway, there are several things you can do. Most importantly, keep yourself hydrated, Blake said. This means avoiding “hair-of-the-dog” hangover cures, which will only weaken the body further, along with caffeine (a diuretic).

As for this Sunday, Blake advises starting the game with a meal.

“It’s a whole timing issue: the kickoff is at 6:30, the halftime show is at 8,” she said. Starting off with a balanced meal can help drinkers absorb alcohol more slowly and avoid some of the salty game day snacks that will only make them thirstier.