We don’t talk about it much, but the link between alcohol and mental health is a lot stronger than it gets credit for. Especially when you’re juggling uni, work or just trying to stay on top of life.
So if your nights out are starting to affect your head the next day, here’s what’s actually going on.
Alcohol slows your brain down. That’s part of why it feels relaxing at first. But once the buzz wears off, the crash can hit harder than expected.
Mood drops
Alcohol gives your brain a quick dopamine hit, which feels great in the moment. But afterwards, your brain has to rebalance and that can leave you feeling low, flat or just a bit off.
Anxiety spikes (aka hangxiety)
Drinking messes with your nervous system. The next day, your stress levels can go up which can make you feel on edge, paranoid or shaky. Even if you didn’t do anything embarrassing.
Sleep gets messed up
You might crash out easily after drinking but it’s not proper deep sleep. That’s why you can wake up feeling groggy or emotionally drained even if you had a lie-in.
This isn’t about quitting drinking forever. It’s about clocking what your brain needs and making choices that help you feel better, not worse.
Pay attention to how you feel after drinking
If you always feel anxious or low the next day, that’s worth noticing. You’re not being dramatic.
Try switching it up
Even just skipping that last drink, starting later or mixing in water can make a difference. You’re not missing out. You’re just looking after your future self.
Look after your head as much as your night out
Make sure you eat, get some air, check in with a mate. The basics genuinely help more than you think.
Don’t bottle it
If you’ve been feeling off for a while, talk to someone. Whether it’s a mate, a GP or a support line, it’s not a big deal to ask for help. It’s actually one of the smartest things you can do.
Final word
No shame if drinking has started to mess with your mood. That doesn’t make you weak or broken. It just means your brain’s doing its job and telling you something’s up.
You’ve got options. You’re allowed to make changes. And you don’t have to figure it all out on your own.
Whether you’re a professional athlete, a member of a local sports club or just go for a leisurely jog at the weekend, it is important to be aware of the effect alcohol can have on your body and mind. Sporting legends (Andy Murray, Cristiano Ronaldo, and Harry Kane, just to name a few) stay away from drinking alcohol to prioritise their sporting success – so can they be on to something?
Drinking alcohol can negatively impact your sports performance. Drinking alcohol-free drinks with teammates or picking up new hobbies to unwind and relax after a competition is a good way to keep fit and focussed without missing out on the social side of sport.
Staying hydrated and drinking water is important for both recovery and optimal performance during exercise. Having alcohol in your system means you are more likely to sweat more, leaving you dehydrated. Drinking plenty of water helps to flush out waste, keep your blood flowing normally and deliver all the nutrients that your body needs to function properly.
Your muscles need rest and recovery time to rebuild themselves after a workout. But, according to the Sleep Foundation, even moderate amounts of alcohol can reduce sleep quality by 24%. Your body will thank you for getting a good night’s sleep!
Drinking alcohol can reduce mental clarity, impacting motor skills, balance and reaction time, meaning a worse performance and increased risk of injury. Trying to compete whilst being hungover can leave you disoriented and not performing your best.
Interested in finding out more about how becoming alcohol-free can improve your performance? Listen to these podcasts:
What Alcohol Does to Your Body, Brain and Health – Huberman Lab
The Real Science of Sport Podcast
Quitting Alcohol, Work Related Stress and Functional Fitness – The Not So Fit Couple Pod
Test yourself with our fun quiz and see if your boozing is really as much fun as you like to think it is.