Headaches, nausea, dizziness and rapid heartbeat: Are you feeling the effects of last night’s party and all the alcohol you consumed? Of course, the best hangover tip is to avoid getting one in the first place. But what can you do once you have one?
In fact, light exercise the next morning can help alleviate or even eliminate the unpleasant side effects of a hangover. You should keep the following three tips in mind If you’re working on a hangover:
1. Replace lost fluids and minerals
The alcohol you have consumed has robbed your body of vital fluids and minerals.(1) Because your body needs it Excess fluids While you exercise to cool yourself down and maintain vital metabolic processes, and your muscles and cardiovascular system depend on essential minerals to function properly, you should replenish your stores before you start working out. Ideally, you should remember to supply your body with some minerals before bed in the form of fruit, water or magnesium, calcium., and potassium tablets. If you forget, you should simply start your day by drinking plenty of water, tea, Or a glass of warm lemon water with ginger to replace fluids and minerals lost the night before.
2. Keep your circulation going
The detox process puts a lot of stress on your circulatory system and usually makes morning exercise unthinkable. Still, you should try to get your blood pumping. Taking a warm or cold shower is a great way to stimulate blood circulation. A contrast shower (alternating between hot and cold water) can also work wonders. AfterYour body is up to speed and you don’t overtax your system by starting cold.
3. Lace up your running shoes and go
Of course, a night on the town with too much alcohol isn’t the ideal starting point for a new personal best. A short and easy run in the morning to sweat out the alcohol will speed up the detox process and help your body recover more quickly.
Be careful: Exercise activates your metabolism, which means it floods your system with the toxins in alcohol. In the short term, it can make your hangover worse. However, stimulating your circulation and getting some fresh air There is Good for your overall well-being.
Can I still work to improve my performance when I’m hungover? Unfortunately, the answer is no. Under these conditions, it is impossible to achieve any training effect or performance gains. Your body is too busy metabolizing the alcohol you consumed the night before.
What exactly is a hangover?
Nausea, headache and dizziness: These symptoms are caused by the alcohol itself and the toxins released during the process of breaking down the alcohol. Additionally, alcohol stimulates your kidneys to excrete more urine, leading to dehydration. This loss of fluids strips your body of essential minerals and electrolytes and thus interferes with vital metabolic processes.
Do you want to improve your performance but like to drink? We’ll tell you why Alcohol and fitness Not a big team.
Alcohol contains a lot of calories
Alcohol is an often underestimated source of calories: 1 gram of alcohol = 7 calories. To compare, consider that carbohydrates and protein contain 4 calories/gram and fat 9 calories/gram. This means that half a liter (17 oz) of beer contains more than 200 calories. A pina colada weighs in at about 400 calories because of the cream. To work off this amount of calories, you need to run for about an hour.
What’s more, people tend to eat heartier, higher-calorie foods when they drink alcohol. As your liver is busy metabolizing alcohol (with the help of the alcohol dehydrogenase enzyme), the excess calories are stored directly in your fat cells. What is the result? You gain weight.
US Center for Disease Control Recommends moderation on alcohol consumption days:
- 1 drink per day or less for women
- 2 drinks or less per day for men
Daily consumption of alcohol is discouraged. Moderate consumption increases the risk of cirrhosis of the liver and some cancers.(2)
Alcohol can slow your recovery
You certainly don’t yourself, Or if you drink beer after your workout your body won’t mind. Alcohol delays the process of restoring your glycogen stores (carbohydrate reserves). It has a negative effect on your recovery after intense physical exercise.(3)
Alcohol dehydrates your body
Alcoholic beverages stimulate the excretion of water through your kidneys.(4) Precious salts are lost due to this increased need to urinate. This can actually throw off your mineral balance and increase the likelihood of muscle cramps.
Rule of thumb: When you drink a glass of wine, follow it with a glass of water. Or go with a wine spritzer.
Alcohol affects your sleep
Consuming too much alcohol can negatively affect the quality and quantity of your sleep.(5) A good night’s sleep is crucial for athletes looking to improve their performance because it gives your body the time it needs to rest and recover.
Want to improve your sleep quality?
Our sleep cycle calculator shows you when you should go to bed to feel refreshed.
Alcohol weakens your immune system
Are you sick often? Regular consumption of alcohol weakens your immune system.(6) In addition, it stimulates the release of the stress hormone cortisol. As the polar opposite of testosterone, this stress hormone breaks down muscle and prevents fat tissue from burning.
At the same time, alcohol blocks the release of growth hormones. These are especially important for recovery from exercise, burning fat and building muscle.(7)
All these factors lead to performance degradation. Have you ever tried non-alcoholic beer? It’s a great alternative and the perfect electrolyte drink after a hard workout. Most non-alcoholic beers are isotonic, making them ideal for replenishing lost electrolytes and fluids.
The bottom line
Alcohol is considered That is A luxury is good and should be enjoyed in moderation. If your goal is to improve your performance, you should avoid alcohol completely because it will set you back. Once you overdo it, exercise can help you recover from a hangover. A morning run won’t completely cure a hangover, but it sure does!