Many people are unsure whether they should go to the gym the following day after having a few light beers after work. This is particularly true for those trying to stick to a routine or diet. You might wonder, Did I lose all the alcohol I drank yesterday? Or wouldn’t exercising make me feel more refreshed?
But working out the day after drinking is more than just a habit or a matter of will. The medical community has consistently maintained that neglecting your physical condition can harm your health.
Alcohol consumption increases the activity of your liver’s metabolic process, which breaks down alcohol. Alcohol has a diuretic effect, causing the body to lose water quickly. This also explains why, after drinking, you wake up feeling extremely thirsty or with a dry mouth. The symptoms of dehydration worsen if you perspire while exercising when your body is already on the verge of becoming dehydrated.
The American College of Sports Medicine (ACSM) advises against intense physical activity the day after drinking. Dehydration impairs the body’s ability to regulate its temperature and, in extreme situations, can result in lightheadedness, hypotension, and even heart palpitations.
This is not the only problem. Alcohol also affects the brain’s motor control and reflexes. When alcohol is not entirely broken down, the sense of balance decreases, and it is easy to lose your center of gravity even when taking the same posture or movement as usual. When doing weight or machine training at the gym, the risk of injury increases even if the center of gravity is slightly shaken. In particular, compound joint exercises such as deadlifts and squats can momentarily overload the waist, knees, etc.
In addition, heart rate and blood pressure tend to temporarily increase after drinking. The American Heart Association (AHA) warns that alcohol consumption can put a strain on the cardiovascular system. Even light aerobic exercise the day after drinking can cause shortness of breath and fatigue; high-intensity interval training or anaerobic exercise can strain the heart excessively.
Additionally, drinking hinders muscle recovery. Alcohol disrupts the smooth processes of protein synthesis and inflammation regulation, which are essential for muscles to recover from exercise. It can momentarily lower testosterone levels, raising the risk of muscle loss, especially in men. Instead of the anticipated muscle growth, repeating high-intensity strength training at the gym after drinking may cause muscle loss.
But sleeping isn’t the solution. Engaging in activities that aid the body’s recovery the day after drinking is beneficial. Walking is a good example. Walking on level ground or for around half an hour can improve blood circulation and support the liver’s metabolic process. Drinking more water and consuming fruits or drinks containing electrolytes is also advised.
Stretching and yoga are excellent options because they promote circulation without putting undue strain on the muscles. Yoga, in particular, emphasizes breathing and relaxation, which helps balance the autonomic nervous system imbalance brought on by alcohol consumption. However, since dehydration can worsen, it is best to stay away from forms that make you sweat a lot, like hot yoga. In conclusion, working out the day after drinking is generally not advised. This is due to the complex effects of drinking on the nervous system, cardiovascular system, muscle recovery, and water metabolism.
The average breakdown time of alcohol in the body is 12 to 24 hours, but it can take longer based on liver function, constitution, and alcohol consumption. As a result, it is advised to give yourself at least one day to recuperate after drinking.
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