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There are many other effects on the body. In the stomach, alcohol causes oversecretion of acid and histamine leading to inflammation (gastritis) and ulcer formation. It has a direct toxic effect on brain cells, causing a few to die each time alcohol is ingested.
Alcohol also causes inflammation of the liver cells, even in occasional users, which can be detected in blood tests that show an increase in release of enzymes from the liver. In some people, long-term drinking leads to cirrhosis, irreversible scarring of the liver.
Other serious consequences include alcoholism and drunk-driving accidents, and it is a major cofactor in date rape and unprotected sexual activity.
If you want to drink without experiencing the unpleasant effects of overconsumption, moderate your drinking or intersperse your drinks with nonalcoholic beverages to lessen dehydration.
Depending upon body size, it can take one to two hours to metabolize one drink. A 12-ounce beer; 4 ounces of wine and 1.5 ounces of hard liquor each contain about .5 ounce of alcohol, approximately the amount your body is capable of processing in one hour.
Decide on a limit and stick to it. Inability to stick to your limit may be a sign that you are not able to control your drinking. Make a commitment to drive and ride sober. If you are a member of a team, set team limits for alcohol consumption, such as no alcohol for 48 hours before competition.
Speak out if someone else's drinking is worrying you. If your life is affected by a personal or family drinking problem, seek help from Alcoholics Anonymous or a similar organization.
The most immediate effects of alcohol are on the nervous system and it will
Alcohol also interferes with liver function
A major problem for sport is the diuretic effect of alcohol, leading to extra fluid loss from the body and thus dehydration, which will harm your performance especially in hot conditions. If you have an accident or are injured and are dehydrated, your injuries may be worse.
Alcohol also interferes with the healing processes and should be avoided after exercise if you have any soft tissue injuries.
Although alcohol has a high-energy content, it is not used for exercise, as it is broken down in the liver not the muscles. If your total energy intake is higher than your output, it will contribute indirectly to extra weight gain as fat deposits.
Alcohol impairs your endurance due to its affect on the heart muscle which beats less strongly and your respiration rate may also be slowed and both of these actions will reduce the flow of oxygen to your muscles.
Heat regulation is also affected as alcohol leads to flushed skin and increased heat loss from the body, this can be particularly important if you are exercising in cold weather doing winter sports and if you are in a relatively stationary position e.g. a goalkeeper.
Even when the alcohol has left your system there can still be effects on your judgement and concentration while the bi-products of alcohol are being processed. If you exercise with a hangover you will be less motivated and perform at a less than optimal level.
There are also well documented risks to health associated with heavy drinking e.g. Liver damage, pancreatitis, ulcers, high blood pressure, heart disease, stroke, shrivelled sex organs, dementia/brain damage, and increased risk of several types of cancer.
Excess drinking may also lead to well publicised antisocial effects and sportspeople are not immune from these, although, as they are generally fitter than the general population they may be able to hide the effects for longer.
Why does alcohol affect people differently?
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Body size has a lot to do with it. Bigger people have a larger blood volume so their level of alcohol is diluted more than in a smaller person, so generally a rugby player will be able to drink more than a jockey for the same blood alcohol level. If you are dehydrated your blood volume is reduced and alcohol will have a greater effect.
Women are generally smaller than men, they also have proportionately more fat and less water in their bodies, and so the concentration of alcohol in their blood is higher for the same amount drunk. Women’s livers also tend to be smaller and more sensitive to alcohol than men’s.
Young people are usually affected more quickly by drinking than older people. At the drink drive limit, experienced adults are twice as likely to have an accident (compared to not drinking before driving) but for a young driver the risk is five times greater. Even moderate drinking impairs learning, concentration and memory more in adolescents than in adults.
Are there any benefits for exercise from drinking alcohol?
In the past alcohol has been used as an aid to sporting performance, with endurance athletes using various drinks in the 1800s; the Royal Navy used to issue a daily tot of rum which was believed to increase strength.
Nowadays it may be used primarily for its psychological effects. Team sports tend to have a greater culture of drinking and it probably does help with ‘team bonding’.
In small quantities, it may boost your self-confidence, calm your nerves and reduce your anxiety and inhibitions. It has been used in small quantities as an ergogenic aid in some sports to reduce hand tremors.
It is a depressant and may lead to reduced sensitivity to pain.
So what’s the bottom line?
The negative effects have a far greater impact on sport and exercise than the perceived benefits.
If you are serious about your sport and fitness, you should not drink before exercise. If you do make sure the effects have worn off before you start.
Afterwards rehydrate with non-alcoholic drinks and refuel with some carbohydrates before heading for the bar. Of course if you have just won a World Cup……………
Moderate social drinking should not harm sporting performance especially after the event and celebrating is part of the pleasure of winning after all.
1. Alcohol is a
good source of calories.
False.
Alcohol is a highly concentrated source of calories containing 7 calories
per gram (compared to 4 cals/g for protein and carbohydrates and 9 cal/g for
fat). These calories are utilized by the body mainly for heat production and are
not converted to glycogen, the main fuel for muscle activity.
All of the calories in alcohol are "empty" calories; alcohol does not contain any appreciable amounts of vitamins or minerals, and it overloads the liver's metabolic pathways. The liver diverts calories into making fat, which is then stored in the liver before being carried away to permanent storage sites. Fat accumulates in the liver after a single night of heavy drinking.
Furthermore, alcohol is often mixed with high-calorie mixers and consumed along with snacks of high caloric density such as chips, dips and nuts. Frequent drinkers can add unwanted pounds easily. If you're drinking and dieting, its hard to stay within the calorie boundaries and still get proper nourishment.
2 Alcohol is a
good source of B vitamins.
False.
Alcoholic drinks contain only negligible amounts of vitamins. Eleven cans of
beer will provide the daily allowance of B2 (riboflavin), which is better
obtained from breads and cereals.
In fact, alcohol acts to displace vitamins from the body. First it causes intestinal cells to stop absorbing thiamin, folacin and B12. Liver cells lose their efficiency in activating vitamin D. Kidneys excrete an increased amount of magnesium, calcium, potassium and zinc, robbing your body of stores of these essential minerals.
3 Alcohol is a
good fluid replacement.
False.
Alcohol is a diuretic, a substance that causes greater loss of fluids (and
minerals and electrolytes) than it contains. Alcohol decreases production of
antidiuretic hormone (ADH), the brain hormone that regulates fluid balance.
This causes increased urination, water loss, dehydration and loss of essential minerals. Since you urinate more, drinking alcohol may make you think you are well hydrated. But it is a forced loss of fluid in greater amounts than you are drinking.
If you drink alcohol before or after exercise, be sure to also drink adequate amounts of a nonalcoholic, decaffeinated beverage to make up for the forced fluid loss.
4 A few drinks
won't impair athletic performance.
False.
The brain will not function as quickly nor the muscles as skillfully with
alcohol on board. Many studies have shown that even a small amount of alcohol
can impair psychomotor skills, reaction time, hand-eye coordination, visual
tracking, arm steadiness, balance and alertness. The more you drink, the worse
your performance will be.
Alcohol can accentuate exercise fatigue by increasing lactic acid production. It also dilates blood vessels and diverts circulation to the skin. In cold climates, this can impair thermoregulation and lead to increased risk of hypothermia. In hot climates, it can increase sweating and lead to further dehydration.
Consuming alcohol the night before an activity can hinder your performance by causing dehydration and loss of minerals and electrolytes. And a bad hangover can make even the simplest task seem monumental.
Related Links:
More myths about Alcohol
Facts About Alcohol
Poisoning
Alcoholism: Getting the Facts
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