ALCOHOL + EXERCISE = ?
Most of us like to enjoy a drink or two especially after a long week at work. However, we all know that after a night out, we usually wake up with some sort of regret. Our minds tell us to head to the gym so that we feel better again but our body says to stay in bed. We all know that a good sweat sesh will lead to a good release of endorphins and will help us make healthier choices throughout the day.
Did you know that alcohol is a small molecule that goes wherever the water goes in our bodies, including the brain? When you drink, the alcohol goes to your stomach and then it is absorbed into the small intestines. For that reason, it is so important that when you have a drink, no matter the quantity, that you line your stomach with food because how quickly you digest the alcohol is going to depend on what else is in your stomach. For example, if you haven’t had anything to eat recently and your stomach is empty the alcohol can be absorbed within half an hour.
Health Effects From Drinking Alcohol
Poor muscle growth, as growth hormones which we need for muscle growth are released during sleep. Therefore, a night out equals loss of sleep.
Slow healing after injury. Alcohol causes the blood vessel to move to the skin, arms and legs, which results in an increased blood supply making an injury bleed or swell more.
Weight gain as alcohol is high in calories.
Every time you work out, you tear your muscles and high-intensity actions such as running, jumping, changing directions create temporary muscle damage and soreness. These muscle tears are part of what causes the soreness you feel. Drinking alcohol after a workout prevents efficient healing of the muscles by decreasing the secretion of the hormone. As a result, you will feel sore for longer and have to wait a longer period of time for your muscles to fully heal.
What Are Some Risks Of Working Out With A Hangover?
Dehydration
Brain Fog
Clumsiness
Discomfort and stress
The two key things you should consider before you head to the gym after a night out are to HYDRATE and EAT.
And if you're somebody like me, I always have a glass of water next to my bed. Make sure you drink that glass first thing and then get up and get yourself another one. That is at least 2 glasses down on your 3L a day you should be having. A night of drinking can leave you severely dehydrated and alcohol is a diuretic meaning it causes you to go to the restroom quite frequently and therefore you may notice yourself going for more water the next day.
Next up, fuel your body with foods that contain amino acids such as eggs and bananas. The potassium found in bananas helps replenish the electrolytes lost during a night of fun.
What Exercises Are Best?
First and foremost, do a quick 10 minute warm-up such as a light jog. This will determine your fitness level for the morning and allow you to choose your morning workout.
Gentle workouts will be your best friend. Long brisk walks, yoga, Pilates, low-intensity weight training and if possible, work out outdoors. Your body will thank you for some fresh air.
Given that most of the evidence points to alcohol being more of a hindrance to your fitness goals than a performance booster, you may be better off skipping drinks before your work out but unless you have decided to cut out drinking alcohol altogether. There are ways to manage your alcohol intake that hopefully won’t lead you to another binge-worthy one-off night out and throwing your exercise routine out the window.
Think Of This Before You Drink:
Eat before you drink
Eat whilst you are drinking
Sip your drinks
Drink slowly and do not scull
Avoid doing shots
Do not mix drinks
If possible, choose to be the designated driver
Don’t stay out too late
Rehydrate before bed
Take a glass of water to bed
Lastly, If you have mastered up the energy to get to the gym our Exhale Studio is a great one to check out for an hour of gentle movements to clear the mind of any fogginess.
