Why you should avoid exercise after drinking alcohol

Author: Wang Chengguang, Science Popularization Writer, Former Professor at Peking Union Medical College. Reviewed | Tang Qin, Deputy Secretary-General of the Chinese Medical Association's Science Popularization Expert Committee, researcher, and national health science popularization expert. Editor: Zhong Yanping. Proofreading | Xu Lai Zhang Linlin. Produced by | Department of Science Popularization, China Association for Science and Technology. Executive Producer | China Science and Technology Publishing House Co., Ltd., Beijing Zhongke Xinghe Cultural Media Co., Ltd.

Title: Why you should avoid exercise after drinking alcohol Introduction: Drinking before exercise increases risks; avoid alcohol 48 hours prior to maintain health during the Spring Festival. Stay hydrated. Keywords: ['Healthy Sleep', 'Health', 'Exercise heart rate', 'Running'] Main text: People who love sports often face a question during holidays, especially during the Spring Festival: After drinking, can I still exercise as usual? People who run regularly may often experience this feeling: if they drank a few extra glasses of alcohol the night before, they tend to feel more fatigued during their morning run than at other times. If they wear a smartwatch that tracks heart rate, heart rate variability, and other health indicators while sleeping, they will also notice that their physiological metrics during sleep after drinking are worse compared to when they don't consume alcohol. In addition to the well-known health risks associated with drinking alcohol, what impact does (excessive) drinking have on the body's athletic performance? Taking running as an example, how does alcohol affect a person's performance on the track? To conclude, exercising after drinking alcohol is generally not advisable. To maintain your health and perform at your best, it is best to avoid drinking alcohol within 48 hours before exercising. However, if it is unavoidable, try to limit your consumption as much as possible. Copyrighted images from the gallery may lead to copyright disputes when reused. The energy required for exercise comes from where? First, let's understand the physical demands that running places on a person, using high-intensity running as an example, which includes both long-distance running and short sprints. Long-distance running primarily requires endurance, while short-distance sprints demand explosive power. Regardless of the method, muscle cells need to produce ATP (adenosine triphosphate) to meet the energy demands of exercise. Muscles produce ATP through different energy metabolism pathways depending on the type of exercise. During high-intensity short-duration exercise, creatine in muscle cells quickly provides energy by releasing phosphate. This process does not require oxygen, but the cells' stored phosphocreatine is limited, allowing for only brief bursts of activity. During moderate-intensity exercise, glycogen (the sugar stored in muscle) is ultimately converted into ATP through the process of glycolysis, which does not require the presence of oxygen. This provides energy relatively quickly, but it is not highly efficient. During low-intensity and prolonged exercise, muscles primarily rely on oxygen to oxidize glucose, fats, and lactate to produce a significant amount of ATP. This process is efficient but relatively slow. These three energy metabolism pathways work in synergy, allowing the muscles to flexibly utilize these energy conversion methods according to the intensity and duration of exercise in order to meet the energy demands of physical activity. The intake of alcohol has a negative impact on the way ATP is generated in the aforementioned muscles. How does drinking alcohol affect exercise? First of all, alcohol is a diuretic, which can lead to dehydration in the body. Dehydration decreases the blood volume in the circulatory system, affecting the delivery of oxygen and nutrients to muscle tissues, thereby impacting the production of ATP. Glycogen is the primary energy source stored in muscles that provides energy for exercise. Alcohol consumption interferes with the formation and storage of glycogen, which can lead to insufficient glycogen reserves during exercise and affect the muscles' ability to produce ATP. Alcohol consumption can also interfere with aerobic metabolism, causing muscles to rely more on phosphocreatine metabolism or glycolysis, which leads to decreased energy production efficiency. Therefore, excessive alcohol consumption can affect the production of ATP in muscles in multiple ways, thus impacting athletic performance. Copyrighted images from galleries may lead to copyright disputes if reused. Aerobic exercise primarily relies on glycogen stored within the body, and the total glycogen stores are limited. The average glycogen storage in an adult is about 600 grams, with 100 grams stored in the liver, which maintains a dynamic balance with blood sugar levels to ensure that the concentration of glucose in the blood remains within a normal range. Approximately 500 grams of glycogen is stored in skeletal muscles, which can provide up to 2000 kilocalories of energy, roughly equivalent to the amount of energy expended by a person running a half marathon. While muscles rapidly deplete glycogen, the body also supplies energy to the muscles through blood circulation. At this time, glycogen stored in the liver is converted into glucose and released into the bloodstream, where it is delivered to the muscle tissues that need it. Once liver glycogen is exhausted, the liver can convert stored fat into glucose via gluconeogenesis. Alcohol consumption impairs the liver's ability to produce blood sugar, leading to the occurrence of hypoglycemia and diminishing the body's capacity to provide energy to muscle tissues. Additionally, alcohol interferes with the pancreas's secretion of insulin, affecting the regulation of blood sugar levels. Excessive alcohol intake can lead to several harmful effects, including: 1. Liver Damage: Long-term heavy drinking can cause fatty liver, alcoholic hepatitis, fibrosis, and cirrhosis, severely impacting liver function. 2. Cardiovascular Issues: It can increase the risk of high blood pressure, heart disease, and stroke due to its effect on the heart and blood vessels. 3. Mental Health Problems: Excessive alcohol use is linked to depression, anxiety, and increased risk of suicide. 4. Dependency and Addiction: Alcohol abuse can lead to alcohol use disorder, characterized by an inability to control drinking despite negative consequences. 5. Gastrointestinal Tract Issues: It can cause inflammation of the stomach lining, ulcers, and complications in nutrient absorption. 6. Cancer Risks: Increased alcohol consumption is associated with higher risks of various cancers, including mouth, throat, esophagus, liver, breast, and colon cancers. 7. Impaired Immune Function: Heavy drinking can weaken the immune system, making the body more susceptible to infections. 8. Neurological Effects: It can lead to cognitive deficits, memory problems, and, in severe cases, conditions like Wernicke-Korsakoff syndrome due to thiamine deficiency. 9. Social and Economic Consequences: Alcohol misuse can impact relationships, employment, and lead to legal issues. 10. Withdrawal Symptoms: Sudden cessation after heavy drinking can cause withdrawal symptoms, which may include tremors, seizures, and delirium. It is essential to drink responsibly and be aware of these potential dangers. The content above discusses the impact of alcohol on exercise solely from the perspective of energy metabolism. However, the influence of alcohol on athletic performance and the potential harm to the body is reflected in many other aspects as well: Alcohol affects the body's absorption and utilization of nutrients, such as minerals and vitamins, which are involved in energy metabolism. Drinking alcohol before exercise increases the risk of muscle cramps. It was previously mentioned that alcohol inhibits the aerobic pathway for ATP production, while glycolysis produces a large amount of lactic acid. Excessive lactic acid can accelerate muscle fatigue and trigger cramps. Alcohol has a sedative effect, leading to reduced muscle excitability and affecting athletic performance. Drinking also decreases coordination in the limbs, resulting in slower reaction times and an increased risk of injury. Alcohol reduces testosterone levels in the body, which is essential for muscle development and recovery. Alcohol can prolong the recovery time of muscles after exercise and increase bleeding and swelling in soft tissue injury areas. Pain is a warning signal from the body, and alcohol can mask the pain associated with sprains and other injuries, leading to more severe damage. Drinking alcohol leads to the loss of moisture, and at the same time, trace elements such as minerals are lost from the body, including calcium, magnesium, potassium, and zinc. These substances are essential for maintaining nerve control over the muscles. Good rest at night is crucial for athletic performance the next day. Alcohol can reduce the duration of rapid eye movement (REM) sleep, leading to a lack of energy and drowsiness throughout the day. Poor sleep can also decrease the secretion of a growth hormone that is important for maintaining muscle function and repair. Therefore, to maintain one's health and perform at the best athletic level, it is advisable not to consume alcohol within 48 hours before exercising. However, if it's unavoidable, it is recommended to limit the intake to 1 to 2 regular beers and to drink plenty of water to ensure the body does not become dehydrated. Planning and production This article is a work from Science Popularization China - Starry Sky Project. The cover image and images within this article are sourced from a copyright stock library. Reprinting may lead to copyright disputes.