Summarize the following:
If you know you’re going to be hitting the town or crashing a rager come the weekend, try to get at least 7-8 hours of quality sleep every night leading up to your outing. That way, one night of tossing and turning won’t cause your overall sleep patterns to suffer too much.  If you’re already sleep-deprived by the time you start tying one on, you’re guaranteed to feel it more by the time you have a few drinks in you. By the same token, it’s advisable not to put yourself in a position where you’re forced to sacrifice a night of sleep more than about once a week. Choose foods that are high in proteins, carbohydrates, and fats, like meats and other rich, hearty offerings. Starting out with a little food in you will keep you from hitting your limit too quickly and make it easier for your body to absorb and process all the alcohol in your system.  A handful of pretzels at the bar won’t cut it, but a greasy cheeseburger or chicken quesadilla can help minimize the damage you do to yourself over the course of a wild night.  If you don’t have an opportunity to sit down to a full meal, go heavy on nutrient-dense snacks like nuts, cheese, and fruit to keep your blood sugar up. For every cocktail or shot you throw back, drink at least 8 fluid ounces (240 mL) of water to balance out your fluid levels. Alcohol is a diuretic, which means that the more you drink, the worse you’ll have to pee. Consistently replenishing the water in your cells will keep dehydration from sneaking up on you.  Carry a bottle of water with you so you won’t be at your server or bartender’s mercy for refills. Dehydration is the primary culprit for the achey, disoriented feelings associated with hangovers. Stick to cocktails that don’t include cola, coffee, or souped-up energy drinks. This one is a no-brainer—since caffeine is a stimulant, it’s one of the worst things you can put in your body if you plan on catching some Zs in the near future. Vodka and Red Bull might mix well, but caffeine and restful sleep don’t.  Other popular caffeine-laden libations to steer clear of include rum and Cokes, Long Island iced teas, SoCo 7s, Irish coffees and car bombs, and Four Loko.  If you have to have a little soda in your spritzer, go with a 7 and 7, which usually calls for caffeine-free lemon lime soda.
Make sure you’ve slept well for several nights before drinking. Eat a balanced meal so you're not on an empty stomach. Pace yourself with water to ensure that you stay hydrated. Avoid mixed drinks containing caffeine.