Alcohol and fitness. How do these words fit together in your mind? Are they compatible? Or does one exclude the other? It’s interesting how often people ask me if I drink – I would have thought that the amount I talk about gin would have answered that question years ago. 😉 I thought I’d make a post about it, since a huge number of my followers are of university/early work age but also interested in health and fitness. Since health can be a total minefield I thought I’d clear a few things up.
Alcohol has calories
Because alcohol is essentially a carbohydrate, it can contain a lot of calories – plenty more than you might expect for a drink. It also interrupts how our bodies deal with other foods, slowing down the absorption of nutrients and reducing the amount of fat our bodies burn for energy. A pint of beer contains around 200 calories, while a glass of wine (175ml) contains around 125 calories. However, if you take these into account when thinking about your daily diet, it is very possible to work around this fact! I enjoy drinking a couple of times a week and do not find that it affects my weight whether I have them or not. I just factor in the calories of alcohol (very roughly) and have fewer snacks that week. Simple!
Alcohol can lead to bad decision making
Drinking can lead to cravings for sugar and carbohydrates. Most of us have felt that post-night-out craving for chips/burger/kebab, and this can have serious consequences on our healthy intentions. When I was at university I used to keep a bowl of porridge or sweet potato fries at home to eat after a big night out. After drinking and dancing for a long period of time, your body craves nutrition, so it is best to feed it something with a little more nutritional value than Bobby’s kebab shop can offer. Pre-plan before a night out to make sure you’re prepared. Another favourite late night snack is toast with olive oil or a large bowl of granola. Find what works for you and stick to it – your body and bank will thank you!
Obviously excessive alcohol can leave us a little worse for wear the morning (and let’s be honest, the entire day/2 days) afterwards. When we are hungover, it is mainly because our bodies are severely dehydrated which actually makes your brain shrink, pulling away from the sides of your brain case. This is because alcohol is a diuretic, making you wee more than you would usually in order to flush out more toxins from your body (yes, alcohol is a poison). Pretty much anyone who drinks has had a hangover, but there are ways to reduce your likelihood of getting one!
- Drink a glass of water for every glass of alcohol you consume.
- Opt for lighter alcohols – the darker the alcohol (red wine, rum, bourbon), the more congeners they have, exacerbating headaches the next day.
- Take electrolyte salts and/or an aspirin (with lots of water) before you sleep. I drink minimum 500ml right before bed if I’ve been drinking.
- Avoid caffeine on your night our and in the morning. You may feel like you need it but your body won’t thank you. Caffeine is also a diuretic and will make you even more dehydrated! Just give yourself water and time to recover.
- Take ibuprofen and eat anti-inflammatory foods in the morning. Alcohol triggers inflammation in the body which can make hangovers feel worst, so getting swelling down is key.
When hungover we can be tempted to eat alllll the foods in my opinion it’s OK to have that greasy fry up you are craving if you’re hungover, especially if you’ve factored it in to your weekly diet. However, after a night out our bodies are craving health, so opting for something more nutritious might actually make you feel better (and has less of an impact on your fitness goals).
My favourite drinks:
I am a sucker for a gin and tonic! Slimline or full fat, depending on how many I’m having. Gin will always be my go to spirit, but some people cannot handle it at all. Find what works for you and don’t overindulge (or it might not work so well next time).
For a dinner party I like white wine. Red wine is said to have some health benefits but the sulphites don’t agree with me hugely, so it’s not my go to. However a glass here and here is absolutely fine for me. Of course I also love a good champagne, but the sugar and bubbles make me hyperactive and drunker faster, and also leave me with a worse hangover if I have to many.
If I’m planning on having more than a few drinks, I might opt for something fairly plain, like a vodka lime soda. Tastes delicious and fresh without having the added sugar and impurities of other drinks.
On special occasions (picnics in the park) I’ll drink Crabbies, an alcoholic ginger beer. It’s spectacularly bad for you but to be honest, life is for enjoying, and Crabbies makes me happy because it reminds me of summer.
I think it’s important to know how alcohol affects your body and your mind – both biologically and for you, personally. Everyone reacts differently, and some people decide that drinking is incompatible with their fitness goals. In my opinion, as with pretty much everything for me, I think it’s all about moderation. Live life, enjoy yourself and know your limits.