How a few drinks can impact your sports performance

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.

Improved hydration

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.

Better sleep quality

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!

Increased mental clarity

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