Effects of alcohol in your body

Our culture has an interesting relationship with alcohol. It's often used as a way to unwind after a busy day, cope during hard times, and as a way to celebrate or socialize.

Despite the fact that alcohol is addictive and dangerous (contributing to countless injuries, mental and physical health issues and deaths), alcohol is normalized in so many societies around the world. From "mommy juice" to a way to relax or celebrate, alcohol is advertised, touted and consumed in ways that you wouldn't see with any other drug. Even though alcohol is a drug, it's extremely accessible and as socially acceptable as drinking water.

With almost every social function, you are likely to find an assortment of alcoholic beverages, or you may even expect that alcohol will be present and available.

You see alcohol being consumed at sporting events and in post workout pictures. Beer is a popular beverage consumed after exercise/physical activity. It's a way to celebrate, relax and quench thirst. Containing carbohydrates, water and small amounts of sodium and potassium, the nutrition profile may lead you to believe that beer is a suitable rehydration beverage when in reality, it is actually a very poor hydration beverage. 

Here's the truth about alcohol and how it impacts your performance, recovery and health.

Alcohol is not a recovery beverage

 

Alcohol is a good recovery drink – MYTH

You see it at many races and in post workout pictures. We can't deny that beer is a popular beverage consumed after exercise/physical activity. It's a way to celebrate, relax and quench thirst. Containing carbohydrates, water and small amounts of sodium and potassium, the nutrition profile may lead you to believe that beer is a suitable rehydration beverage. I can't tell you how many times an athlete has expressed that beer is a great recovery beverage. Well, I hate to say it but beer is not a recovery drink. Sure, the non-sweet carbonation may have an appealing taste, but alcohol can delay recovery and suppress the immune system, increase risk of delayed muscle soreness and sickness - all impairing recovery (not promoting recovery). Alcohol also slows reaction time, judgment, information processing, focus, stamina, strength and speed, which can last up to 72 hours after alcohol intake. Alcohol may also cause hypoglycemia. While a common celebratory beverage, it can also cause restless sleep (you fall asleep quick but sleep is disrupted and infrequent). 

As a poor source of nutrients, alcohol passes readily from the stomach into the blood and goes straight to the liver. Interestingly, when alcohol is consumed, it takes priority over any other macronutrient. The metabolic by-product of alcohol is acetate, which is toxic to the body. Your body is smart and before it metabolizes fat, protein or carbs, it prioritizes removing the toxins from alcohol. Because the body can’t store alcohol, with seven calories per gram, your body has to deal with the alcohol first, instead of helping your muscles and tissues recover with protein and carbs.  If you must celebrate with a beer after an event or workout, choose non-alcoholic over a full-strength beer. However, if you are serious about your performance and health, it’s not worth the buzz as it may impair recovery and health.

Although there may be health benefits to moderate alcohol consumption, I don’t suggest you start drinking or drink more frequently. Moderation is key and in many situations, it’s best to avoid entirely. 

Widespread from the weekend warrior to elite athlete, alcohol is often consumed as a way to celebrate, de-stress or relax. From an athletic standpoint, the use of alcohol, even in a small amounts, may negatively affect hydration status, recovery, sleep, motor skills, motivation, judgment, and overall performance and may cause weight gain, depressed immunity, nutritional deficiencies, elevated cortisol and increased risk for injury. Because of the large variance of alcohol tolerance among active individuals, athletes are strongly discouraged from alcohol consumption before, during and after exercise and around competitions/races. 

Alcohol - addictive, dangerous and socially acceptable

Bread is villainized yet beer is socially accepted. 

Despite the fact that alcohol is addictive and dangerous (contributing to countless injuries and deaths), alcohol is normalized in so many societies around the world. From "mommy juice" to a way to relax or celebrate, alcohol is advertised, touted and consumed in ways that you wouldn't see with any other drug. Even though alcohol is a drug, it's extremely accessible and as socially acceptable as drinking water. In fact, in several places in Europe, beer is cheaper than water when dining out! 

The popularity of alcohol and the pressure to drink is everywhere. This makes it incredibly difficult for the many recovering alcoholics that are working incredibly hard to maintain long-term sobriety. I have several friends that continue to battle alcohol abuse triggers and temptations.

Weddings, sporting events, backyard BBQs, birthday parties, office events and holiday functions. In almost every social function, you are likely to find an assortment of alcoholic beverages - you may even expect that alcohol will be present and available. Alcohol is legal, easy to access and socially acceptable. 

Although alcohol is socially acceptable, many people have made a habit of abusing alcohol. 

• Beer and other alcoholic drinks are marketed as a way to have a good time. 
• Many people see alcohol as a way to relax. 
• Some people can't have a good time without alcohol. 
• Alcohol is used as a coping mechanism. 
• Alcohol can make you feel more confident.

If you have recently found that you can't go a day (or more than a few days) without a glass of wine or glass of hard liquor or beer, you turn to alcohol when you are stressed, anxious or overwhelmed or you can only relax/destress when you consume alcohol, you may be using alcohol to assist with mental or emotional needs. 

Once step above of alcohol use is alcohol abuse. 

While you may feel relaxed, calm or joyful after an alcoholic beverage, alcohol dependence or abuse should not be overlooked. With more data indicating that people are drinking more than usual due to anxiety and isolation related to the current pandemic, reach out to a professional for help. 

If you or someone that you know needs addiction help, reach out to the Substance Abuse and Mental Health Services Administration.  1-800-985-5990.