Dehydration
Drinking alcohol leads to dehydration, which is particularly problematic for runners. Within four hours of consuming alcohol, a person can lose up to 3% of their body weight in fluids. This becomes even more dangerous in hot weather when fluid loss is accelerated, according to running website Real Buzz.
Running also causes dehydration and combining it with alcohol can overwork the kidneys, leading to even greater fluid loss through sweat. This can quickly lead to exhaustion.
Dehydration in runners increases the chance of experiencing fatigue, cramps and muscle tension. To prevent this, runners are recommended to drink 235 ml of water for every alcoholic drink consumed.
Real Buzz also mentioned various other problems from cravings of sugar to slow recovery.
Sugar cravings
Regular runners rely on stable blood sugar levels for sustained energy. Alcohol disrupts the liver’s ability to produce glucose, causing a drop in blood sugar levels. This results in sugar cravings, for high-calorie snacks like chocolate or sweets, which can ultimately hinder performance and recovery.
Belly fat
Alcohol contains seven calories per gram but provides no nutritional benefits. These empty calories are often stored as fat, especially around the abdomen. For runners, excess belly fat not only affects physical appearance but also places additional strain on the musculoskeletal system and joints, potentially leading to injury.
People raise glasses of wine. Illustration photo by Pixabay |
Sleep problems
While alcohol may initially help you fall asleep faster, it negatively affects sleep quality. Drinking too much can cause multiple disruptions throughout the night, preventing deep sleep. Additionally, as alcohol leaves the body, it may cause you to wake up early, leaving you tired and unprepared for a morning workout.
Slowed reaction time
One of the lesser-known effects of alcohol is its impact on reaction time. Runners with slower reaction times are more prone to injuries. Poor technique, failure to avoid obstacles or missteps can easily result in injuries.
Increased heart rate
Alcohol raises both heart rate and blood pressure, which can be dangerous, especially for runners with underlying heart conditions. An elevated heart rate during physical activity increases the risk of serious cardiovascular problems, such as heart attacks or strokes.
Muscle problems
Alcohol has a direct effect on muscle growth and repair. Running damages muscle fibers, and these fibers rely on protein and hormones like testosterone for recovery and growth. Excessive alcohol consumption reduces testosterone levels and interferes with protein synthesis—the process that helps repair and build new muscle tissue. This hampers a runner’s ability to recover from intense workouts and build strength.
Slow recovery
Perhaps the most detrimental effect of alcohol on runners is its impact on recovery. Alcohol places stress on the liver, an organ that plays a key role in both detoxification and post-exercise recovery. When alcohol is consumed in excess, the liver prioritizes regulating blood flow and processing the alcohol over facilitating muscle recovery.
Reduced oxygen supply
Runner’s World also listed similar effects of alcohol on runners and added that studies have found alcohol can reduce levels of certain hormones, including testosterone. Testosterone increases red blood cell production, and red blood cells are bodies’ transport system for getting oxygen to working muscles.
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