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“The individual tries to regularly participate in sports and not skip workouts. However, one evening, they drank beer with friends and had a run scheduled for the next morning. Upon waking up, they felt alert but questioned whether it was safe for them to exercise after drinking the night before. They are unaware of how long the body takes to recover from alcohol consumption and be prepared for physical activity, as well as if there are any specific guidelines for workouts in such circumstances.“
Combining alcohol and sports is not ideal. Factors such as the strength of the drink, the person’s weight, metabolism speed, and others determine how long the body takes to recover from alcohol consumption. However, doctors offer general recommendations on the best time and method to resume physical activity after a drinking event.
Take care of yourself
Drinking any amount of alcohol is harmful to the body as it increases the risk of liver cirrhosis and hepatitis, damages the central nervous system, lung tissues, and disrupts the cardiovascular system. The World Health Organization also warns that alcohol consumption contributes to the development of cancer.”
The Three Stages of Alcohol Metabolism
When a person drinks alcohol, their body tries to neutralize and eliminate the powerful toxin ethanol it contains. The pathway of alcohol in the body consists of three stages: absorption, transportation, and neutralization.
Absorption of alcohol takes place through a two-step process. Initially, a small amount is absorbed immediately through contact with the tongue and mucous membrane of the mouth. The majority of alcohol is then absorbed into the bloodstream from the stomach, with the remaining portion absorbed from the duodenum. When alcohol is consumed on an empty stomach, a person becomes intoxicated faster because food takes up space and hinders the physical contact between alcohol and the wall of the stomach or small intestine.
Transportation spreads the alcohol throughout the body and systems of the organism with blood. The full effect of the alcohol consumed is usually felt within 15 to 45 minutes, depending on the rate of absorption. People’s reactions to alcohol vary greatly and depend on factors such as the amount consumed, what was eaten, and gender.
Neutralization is carried out by the liver, which produces enzymes that break down alcohol. Alcohol is typically eliminated from the body at a rate of 0.10-0.16 promilles per hour, with only 10% of it eliminated through urine, sweat and breathing. The length of time it takes for detoxification depends on the degree of intoxication and the individual features of liver function. It is not possible to speed up the process and measures like coffee or a cold shower can only provide a feeling of vigor. For example, a 70 kg person who drank three glasses of 5% beer, or a 1 promille level of intoxication, will need about 7 hours for complete elimination of alcohol.
The Consequences of Alcohol Consumption for Athletes
There are data that a little beer with alcohol content less than 4% can help recover after exercise. However, there is no recommendation to drink it before exercising.
Working out after drinking alcohol is unlikely to be effective, but it can be harmful. Firstly, if a person is under the influence of alcohol and has problems with coordination, this can lead to injury. Secondly, it is dangerous for the heart and blood vessels, as after consuming alcohol, they already experience increased stress, which is usually manifested in the form of a faster heartbeat.
Additionally, alcohol consumption causes a diuretic effect and can lead to dehydration. If you exercise without replenishing lost fluids, dehydration will intensify. This is a dangerous condition, the first symptoms of which are fatigue, reduced performance, and headaches.
There are also studies that show that alcohol suppresses the anabolic reaction in skeletal muscles, which results in the growth of muscle fibers.
Another negative consequence of alcohol consumption is that it worsens the quality of sleep. This is important for recovery.
When is it safe to engage in physical activity after drinking?
Doctors advise that after consuming two drinks, typically low-alcohol beverages, exercising won’t harm the body after a waiting period of 2-2.5 hours. Although it may not provide much benefit, they advise against canceling the morning workout after such a night out. However, if more alcohol is consumed or if the alcohol is strong, it’s better to skip the workout.
Additionally, even if you are sober and feeling well, specialists recommend against performing complex coordination exercises immediately after drinking alcohol. It’s best to avoid exercises that require balance, such as yoga and riding a bicycle, as well as activities that demand concentration.
Training immediately after alcohol consumption should be of low intensity, with a pulse rate of 60-70% of the maximum heart rate, which can be calculated using the formula “220 minus age.” For example, a 30-year-old person’s pulse during low-intensity exercise should be between 114 and 133 beats per minute.
In conclusion
If you have had one or two glasses of beer in the evening, slept well overnight, do not have hangover symptoms, and feel good in the morning, you can engage in a workout. However, it’s best to perform a low-intensity session.
If you have consumed more alcohol or if the drink was stronger, cancel the workout.
Keep in mind that there is no safe dose of alcohol for the body. Excessive consumption poses a threat to the development of many diseases and claims the lives of three million people annually.
If you want to learn more about the potential of combining alcohol consumption with taking antibiotics, check out this article. Additionally, you can find out how alcohol and other substances impact creativity by reading this article.
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