Nutrition on the Run (by Ashley Ludlow

Ashley Ludlow

MS, RD, CSG, ACE-CHC, LDN, FAND

Drinking on the Run

Plenty of my running friends, myself included, enjoy drinking a couple of beers, having a glass or two of wine, or even a few frozen margaritas on a hot day after a long run. And we are definitely not alone! In years past, there have been post-race beer tents, free drink vouchers on race bibs, and overhearing others talking about meeting up for drinks following a race. Let’s hope that, post-pandemic, these things ALL come back!

The good news is that there are health benefits of consuming one or two alcoholic beverages a day. Drinking 1-2 alcoholic drinks a day can increase your good cholesterol, reduce your risk of diabetes and heart disease, and can even help fend off dementia.

The key is to not overdo it. If you go a little overboard and drink too much, it can actually cause negative health effects, especially if you combine it with physical activity like running. It’s important to understand how alcohol affects your body in order to avoid any adverse consequences before, during, and after a run.

Alcohol enters your blood stream within minutes after your first sip and according to the Institute of Alcohol Abuse and Alcoholism, it can raise your blood alcohol level (BAC) in as little as 10 minutes. And it doesn’t take much alcohol at all to affect performance. Research from the American College of Sports Medicine (ACSM) found that those who had a BAC of at least 0.04 or greater within 24 hours of running were those most likely to suffer unpleasant side effects. The more you drink, the more unpleasant those negative effects will be.

If you do decide to drink, how much and how will it impact your running performance?

Here are six things to keep in mind:

Alcohol can be dehydrating

mix you can become even more dehydrated which can cause fatigue, cramping, and muscle strains. The ACSM classifies alcohol as a diuretic, which is a substance that promotes the production of urine.

It is recommended that if you have consumed alcohol within 24 hours of a run that you consume one cup of water for every alcoholic beverage you have consumed along with a banana or some orange juice to replace some of the electrolytes you have lost. Or consider switching out the water for electrolyte beverages such as Gatorade, Powerade, or even Pedialyte.

And don’t forget to drink one glass of water for every pound you have lost after exercise to help replenish all the fluid you have lost during your run.

Alcohol can impair your temperature regulation

The summer heat is tough enough in Memphis even without adding alcohol into the mix. But if you do, know that it could cause you to overheat much faster. According to the ACSM, even a small amount of alcohol consumed in the previous 24 hours can make it much harder to release heat in hot weather and maintain heat in cold weather.

Running at different times of the day, wearing layers, protecting your extremities, limiting exposed skin, and drinking at least eight ounces of fluid before and after every 30 minutes of exercise can all be effective ways to prevent weather-related issues during a run.

Alcohol can decrease your balance, coordination, and reaction time

Be sure to watch your step after an evening of dinner and drinks. Even limited amounts of alcohol can negatively affect your coordination, balance and reaction time, making it much harder to step over obstacles or navigate trails. Slow down your pace to avoid any potential missteps, injury, or accident.