Alcohol And Marathon Training: Friend Or Foe?

Training for a marathon is a huge commitment, and it's natural to wonder whether you should cut down on your alcohol consumption or cut it out completely. Alcohol is a diuretic, which means that the more you drink, the more water your body loses through urination. This can lead to dehydration, which is a particular concern for runners. Alcohol also reduces your body's ability to store glycogen, which is vital for endurance, and can affect your sleep, increase your risk of injury, and slow down your recovery. However, drinking in moderation can have some benefits, including providing antioxidants and anti-inflammatories, and it can also be a great way to socialise with your running group. So, should you give up alcohol when training for a marathon? Ultimately, it's a personal decision, and it depends on factors such as your training goals and your ability to drink in moderation.

Alcohol's impact on hydration

Alcohol is a diuretic, which means that it causes your body to remove fluids more quickly. Alcohol consumption causes a reduction in the release of an antidiuretic hormone (ADH) called vasopressin, which works with your kidneys to keep your body fluids balanced. When you drink alcohol, this balance is thrown off, leading to more frequent urination and increased dehydration.

Drinking alcohol can also affect your cognitive functions, and this is exacerbated when combined with dehydration. A study found that alcohol consumption caused deterioration in three out of four measures of cognitive function, and that this reduction in performance was worse when participants were dehydrated.

If you are training for a marathon, hydration is key for optimal performance. Alcohol can therefore have a detrimental effect on your training plan if you imbibe regularly. Many people find that drinking affects their sleep and their body's ability to store glycogen, which is vital for endurance. It can also make you more prone to injury, as alcohol can lead to higher levels of the stress hormone cortisol, which slows down the repair process.

If you are going to drink alcohol during your training, it is important to ensure you are also drinking enough water to stay hydrated. It is recommended that you have at least one 16-ounce glass of water for every 12-ounce beer or 4 to 6 ounces of liquor. You can also try alternating between water and alcoholic beverages to cut down on your overall alcohol consumption. Eating before you drink will also help to slow the release of alcohol into your bloodstream.

Sleep and recovery

Alcohol is a diuretic, which means it increases urination and contributes to dehydration. Dehydration can impact your training and affect your body's ability to recover and repair. It is crucial to prioritize rehydration with water and proper nutrition after a long run before consuming alcohol.

Drinking alcohol can also reduce your body's ability to store glycogen, which is vital for endurance. It can increase the stress hormone cortisol, which slows down the repair process and limits muscle growth and repair. Studies have shown that even small amounts of alcohol can negatively impact psychomotor skills, aerobic power, and temperature regulation during exercise, impairing your race-day performance.

However, complete abstinence from alcohol during marathon training may not be necessary. Moderation is key. Limiting your intake, alternating between alcoholic and non-alcoholic beverages, and proper hydration and nutrition can help minimize the negative impacts of alcohol on your sleep and recovery. Non-alcoholic beer, for example, has been found to have antioxidant compounds that can boost immunity and aid in recovery.

Ultimately, the decision to give up alcohol during marathon training is a personal one. By understanding the impacts of alcohol on sleep and recovery, you can make informed choices to support your training goals and overall well-being.

Socialising and training

Training for a marathon is a commitment that requires changes to your lifestyle, including your diet and sleep habits. Alcohol is a diuretic, which means the more you drink, the more water your body loses through urination. This can lead to dehydration, which is especially detrimental to your performance during long runs. Therefore, it is important to prioritise rehydration after a race or training session before consuming alcohol.

While it may be beneficial to reduce your alcohol intake when training for a marathon, it is not necessary to give it up completely. Socialising is an important aspect of marathon training, as it provides an opportunity for runners to connect and share their experiences. Many training groups meet for drinks after their runs, and studies have shown that involvement in sports, even at elite levels, is often associated with alcohol consumption.

If you choose to consume alcohol while training, moderation is key. Limiting yourself to one or two drinks per occasion can help you enjoy the social benefits without compromising your training. Lighter drink options, such as wine, gin and tonic, or light beer, are easier on your body than sugary cocktails. Alternating between alcoholic beverages and sparkling water is also a helpful strategy to reduce your overall alcohol consumption.

It is important to be mindful of your training schedule and focus on recovery when socialising. Proper hydration, adequate sleep, and a nutritious diet are crucial for supporting your body's natural recovery process and minimising the negative effects of alcohol on your training. Additionally, consider non-alcoholic options, as a 2011 study found that men training for the Munich Marathon who drank non-alcoholic beer reported fewer illnesses and less inflammation than those who drank a placebo.

Ultimately, the decision to give up alcohol while training for a marathon is a personal one. Some runners may choose to cut back on their alcohol intake, while others may decide to abstain completely. It is important to assess your goals and discipline and make honest decisions about your ability to moderate your consumption.

Alcohol's calories and nutrition

Alcoholic beverages are calorie-dense, with 7 calories per gram, almost as many as a gram of fat. Going out for a couple of drinks can easily add 500 calories or more to your daily intake. Alcoholic drinks have little to no nutritional value and can contribute to unwanted weight gain. Cocktails mixed with soda, juice, cream, or ice cream tend to have especially high-calorie counts.

If you are training for a marathon, you may need to adjust your alcohol consumption. Alcohol is a diuretic, which means that the more you drink, the more water your body loses through urination. This can lead to dehydration, which is detrimental to your performance and recovery. Additionally, alcohol consumption can affect your sleep and temporarily reduce your body's ability to store glycogen, which is vital for endurance. It can also increase your levels of the stress hormone cortisol, slowing down the repair process and making you more prone to injury.

To minimize the negative impacts of alcohol on your marathon training, consider reducing your intake or monitoring it closely. Avoid drinking the night before a long run or a morning workout session. You can also try alternating between alcoholic beverages and sparkling water to cut down on your overall alcohol consumption. If you do drink, remember to drink water alongside your alcoholic beverage to help prevent dehydration.

While complete abstinence from alcohol during marathon training is not necessary for everyone, moderation is key. Some individuals choose to cut out alcohol completely in the weeks leading up to a race, while others limit their intake to a certain number of drinks per week. Ultimately, the decision to give up alcohol or not depends on your personal goals and your ability to moderate your intake.

Alcohol-free alternatives

If you are training for a marathon, you may want to consider reducing your alcohol intake. Alcohol is a diuretic, meaning that the more you drink, the more water your body loses through urination. Staying hydrated is key to optimal performance when running long distances.

• Alternating between alcoholic and non-alcoholic beverages: If you are at a social gathering, you can try alternating between alcoholic and non-alcoholic drinks. This will help you stay hydrated and reduce your overall alcohol consumption.
• Drinking non-alcoholic beverages: Instead of drinking alcohol, opt for non-alcoholic beverages such as sparkling water, juice, or tea. This will keep you hydrated and provide your body with essential nutrients.
• Avoiding alcohol close to running: Avoid drinking alcohol the night before a long run or a morning run. Give your body time to recover and rehydrate before your next run.
• Limiting alcohol intake: Consider limiting your alcohol intake to a maximum of one or two drinks per week. This will give your body time to recover and reduce the negative impacts of alcohol on your sleep and muscle recovery.
• Alternatives to alcohol: If you usually drink cocktails, try cutting back on the sugar by switching to straight spirits or additive-free tequila, which has a lower glycemic index than beer.
• Socialising without alcohol: Social interaction is an important part of marathon training, and many training groups meet for drinks after their runs. However, you can still socialise without drinking alcohol. Consider joining a running group that focuses on social interaction without alcohol, or suggest non-drinking activities such as a post-run brunch or coffee.

Frequently asked questions