Can I exercise after drinking alcohol?

Dear Reader,

Hiking and drinking beer can be fun on their own, but it may be best not to mix them. Mixing the two may cause symptoms like dehydration, fatigue, and impaired coordination and motor skills. Instead, you might try drinking a beer after your hike, which research actually suggests may help your body recover! Read on for non-alcoholic guidelines for how to fuel your body before and during exercise.  

Why are you experiencing fatigue and flushing when drinking during exercise?

Drinking alcohol has a diuretic effect, which means it increases the amount of urine you produce. When you pee, you lose water and become thirsty. If you drink more alcohol in response, you can become dehydrated. One symptom of dehydration is exhaustion, which can be dangerous, especially if you're exercising. Dehydration also interferes with the body's cooling system. When you become flushed, it’s because your body is sending blood (which contains oxygen) to your skin to help you cool off. Essentially, flushing is the body’s way of compensating for dehydration.  

What other symptoms might you experience if you mix alcohol and exercise?

Drinking alcohol also affects your muscles and coordination. This can lead to poor balance and an increased risk of falls or other injuries—not something you want to happen when you’re high up on a mountain! Additionally, if you’re hiking at a high altitude, drinking alcohol can exacerbate symptoms of altitude sickness.  

You might also experience negative side effects if you take pre-workout supplements prior to exercising and drink alcohol at the same time. These supplements often contain stimulants that, when combined with alcohol, can raise heart rate and blood pressure to a dangerous amount.

Can you drink alcohol after exercising?

Some research suggests that drinking moderate amounts of beer after exercising can help rehydrate the body. Moderate is defined as no more than 22 ounces or 660 milliliters of alcohol less than 4.5 percent. Beer may help because it naturally contains nutrients like those in sports drinks. So, why not save that beer for you and your friends to enjoy after the hike?  

What should you eat and drink before exercising?

To have energy to exercise, whether hiking or hitting the gym, consider fueling your body with foods that are high in carbohydrates and protein and low in fiber and fat. You might also try hydrating with water, milk, or 100 percent fruit juice. Eating and drinking these nonalcoholic choices will hopefully reduce the risk of fainting, lessen the chances of muscles cramping, and help your body’s overall function.

At the end of the day, hiking while drunk may not be safe. It’s important to listen to your body and if you feel tired or flushed, try taking a break and drinking some water.

Go take a hike (and enjoy a beer after),