Everyone understands alcohol affects the body.

But what exactly are the effects, from a scientific standpoint. Let’s stick to the science.

Some of the insights we explore below include:

• Impact on hydration (read newsletter #45 on hydration)

• Impact of muscular recovery (read newsletter #59 on recovery)

• Impact on sleep (read newsletter #11 on sleep)

Why these 3 areas? They are crucial for optimum performance, whether you’re training to become healthier for family time, Paris Marathon or Kona.

So what is alcohol?

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The Main Feature

Leg one: The Impact on Hydration

Hydration is not merely a matter of fluid balance but is integral to the optimal functioning of the body, especially during high-intensity physical activities. Alcohol's diuretic effect significantly disrupts this delicate balance, leading to a cascade of physiological consequences that can impair athletic performance.

Mechanism of Alcohol-Induced Diuresis

The consumption of alcohol leads to increased urine production primarily by inhibiting the secretion of antidiuretic hormone (ADH) from the pituitary gland. ADH, also known as vasopressin, plays a crucial role in regulating the body's retention of water. It does so by signaling the kidneys to reabsorb water from the urine back into the bloodstream. When alcohol inhibits ADH secretion, this signal is weakened, resulting in less water reabsorption and increased urine output. This process, known as diuresis, can rapidly deplete the body's fluid reserves.

Dehydration and Its Effects on Athletic Performance

The direct consequence of alcohol-induced diuresis is dehydration. Even mild dehydration can have a significant impact on athletic performance. It can lead to decreased blood volume, reducing the efficiency of the cardiovascular system to transport oxygen and nutrients to the muscles and remove metabolic waste products. This reduction in blood volume can manifest as decreased endurance, as the muscles receive less of the necessary inputs to sustain prolonged high-intensity activity.

Furthermore, dehydration can lead to a reduction in strength. Muscle cells rely on a balance of fluids and electrolytes to function optimally. When dehydrated, muscle cells are less efficient in generating force, leading to a noticeable decrease in strength. This decrease is particularly detrimental in sports or exercises that require bursts of power or sustained strength.

Impaired Thermoregulation

Another critical aspect of hydration affected by alcohol is thermoregulation. The body's ability to regulate temperature is heavily dependent on fluid levels. During exercise, the body produces heat, which is dissipated through sweat. Dehydration impairs the body's ability to sweat and cool itself effectively, increasing the risk of overheating and heat-related illnesses, especially in high-intensity or endurance activities.

Electrolyte Imbalance and Its Consequences

Alcohol's impact on hydration extends beyond just water loss; it also disrupts the balance of electrolytes, such as sodium, potassium, and magnesium. These electrolytes are vital for muscle function, nerve transmission, and maintaining fluid balance within cells. An imbalance can lead to cramping, muscle weakness, and even more severe conditions like hyponatremia (low blood sodium levels), which can be dangerous.

For athletes, the implications of alcohol-induced dehydration are multifaceted. In the short term, it can lead to diminished performance in training and competition. Over the long term, consistent dehydration can hinder recovery, increase the risk of injury, and potentially impact overall health and fitness levels.

T-1: Mental Preparation

Leg 2: Interruption of Sleep by Alcohol Consumption

The role of sleep in the recovery and performance of athletes, particularly those engaged in high-intensity activities, cannot be overstated. Quality sleep is essential for physical and cognitive recovery.

Initially, alcohol consumption can induce a sense of drowsiness and facilitate the onset of sleep. This effect is due to alcohol’s depressive impact on the central nervous system, which can create a superficial and short-lived feeling of relaxation and sleepiness. However, this initial impact is misleading, as the overall quality of sleep during the night is often significantly compromised.

Disruption of Sleep Architecture

The most profound impact of alcohol on sleep is its disruption of normal sleep architecture. Sleep is composed of several stages, including REM (Rapid Eye Movement) sleep and various stages of non-REM sleep. Each stage has specific physiological and cognitive functions. Alcohol consumption, especially in the hours before bedtime, has been shown to reduce the proportion of REM sleep, which is considered the most restorative phase of sleep. REM sleep is crucial for cognitive functions such as memory consolidation and emotional processing.

A reduction in REM sleep can lead to impaired cognitive function, which is particularly detrimental for athletes who require strategic thinking, coordination, and quick decision-making.

Increased Sleep Fragmentation

Alcohol also increases sleep fragmentation, leading to frequent awakenings and a reduction in sleep continuity. This fragmentation can result from alcohol’s diuretic effect, leading to more frequent bathroom trips, or from its impact on the body’s ability to maintain a stable sleep state. The result is a night of sleep that is less restful and restorative, leading to a feeling of fatigue and lack of alertness the following day.

Impact on Sleep-Dependent Recovery Processes

During sleep, the body undergoes various repair and regeneration processes. This includes muscle repair, protein synthesis, and the release of growth hormone, which is crucial for muscle development and recovery. Alcohol’s disruptive effect on sleep can hinder these processes, impacting muscle recovery and growth. Additionally, the balance of hormones such as cortisol and testosterone, which are regulated during sleep, can be affected. Elevated cortisol levels and reduced testosterone can further impede muscle recovery and overall physical performance.

For athletes engaged in high-intensity training, the implications of disrupted sleep are significant. Compromised sleep can lead to decreased performance, slower reaction times, and reduced cognitive function. Over time, consistent sleep disruption can contribute to overtraining syndrome, where an athlete experiences prolonged fatigue, decreased performance, and increased risk of injury and illness.

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Leg 3: Effects of Alcohol on Muscular Recovery

Muscular recovery is a critical component of any high-intensity training regime. It involves the repair of muscle fibers, the reduction of inflammation, and the removal of metabolic byproducts. Alcohol consumption can significantly impair these recovery processes, affecting both short-term performance and long-term muscular health.

One of the primary ways alcohol impedes muscular recovery is by affecting protein synthesis. After consuming alcohol, the body metabolizes ethanol, leading to the production of acetaldehyde, a toxic intermediate. Acetaldehyde and other metabolites of alcohol can interfere with the mTOR (mammalian target of rapamycin) pathway, a crucial cellular mechanism for muscle protein synthesis. The mTOR pathway is responsible for regulating cell growth, proliferation, and survival, especially following physical stress like exercise. By inhibiting this pathway, alcohol consumption can slow down the repair and building of muscle fibers that are damaged during high-intensity exercise.

Exacerbation of Inflammation

Inflammation is a natural response to muscle damage incurred during intense physical activity. While controlled inflammation is a part of the healing process, excessive and prolonged inflammation can be detrimental to muscle recovery. Alcohol can exacerbate this inflammatory response, leading to increased soreness and prolonged recovery time. The presence of alcohol in the system can alter the balance of pro-inflammatory and anti-inflammatory cytokines, chemical messengers that play a key role in the inflammatory process. This imbalance can not only delay recovery but also increase the risk of further muscle damage.

High-intensity exercise leads to the accumulation of metabolic byproducts, such as lactic acid, in the muscles. The efficient removal of these byproducts is essential for muscle recovery and subsequent performance. Alcohol consumption can impair the body’s ability to clear these substances efficiently. This impairment is due to both the direct effects of alcohol on the liver and kidneys, which play a key role in metabolizing and excreting waste products, and the indirect effects of alcohol-induced dehydration, which can slow down the body’s overall metabolic processes.

The cumulative effect of impaired protein synthesis, exacerbated inflammation, and delayed removal of metabolic byproducts significantly impacts an athlete’s ability to recover from high-intensity exercise. Muscles that are not fully recovered are more susceptible to injury, as they may be weaker and less resilient to the stresses of subsequent workouts. Furthermore, incomplete recovery can lead to a decrease in overall performance, as the muscles are unable to function at their optimal capacity.

So that’s what alcohol actually does.

Coaches Corner

WOTW: Workout of the week

This year you may take on the challenge of increasing your running speed. Here’s a 10× 800m session designed to help with this challenge.

Understanding Heart Rate Zones:

1. Zone 1 (50-60% of Max HR): Light intensity, easy recovery.

2. Zone 2 (60-70% of Max HR): Aerobic zone, comfortable pace, can hold a conversation.

3. Zone 3 (70-80% of Max HR): Moderate intensity, improving aerobic fitness.

4. Zone 4 (80-90% of Max HR): High intensity, improving maximum performance capacity.

5. Zone 5 (90-100% of Max HR): Maximum intensity, short intervals.

A 10x800m session is a classic workout for 5k training, focusing on speed and endurance. Here's how you can structure it:

10x800m Session Workout Structure:

1. Warm-Up:

   • Start with a 2-3 km easy jog in Zone 1 (50-60% of Max HR) to loosen up your muscles.

   • Include dynamic stretches to prepare your muscles for high-intensity work.

2. Main Set - 10x800m Intervals:

   • Run 800 meters (approximately half a mile) per interval.

   • Aim to run these intervals in Zone 4 (80-90% of Max HR), which is a hard but sustainable pace.

   • Focus on maintaining a consistent pace for each interval. It should feel challenging but manageable.

3. Recovery:

   • After each 800m interval, take a recovery break of about 1-2 minutes.

   • During recovery, either walk or jog slowly in Zone 1-2 (50-70% of Max HR).

   • This recovery period is crucial for maintaining the quality of each interval.

4. Cool Down:

   • Finish the session with a 2-3 km cool-down jog in Zone 1-2.

   • Gradually bring your heart rate down and relax your muscles.

   • Include static stretching after the cool-down to aid in recovery.

Additional Tips:

• Pacing: It's important to not start the first few intervals too fast. Find a sustainable pace that you can maintain across all 10 intervals.

• Hydration and Nutrition: Ensure you are well-hydrated before starting, and consider having water or a sports drink available, especially if it's warm or the workout is lengthy.

• Monitoring: Use a heart rate monitor to ensure you’re in the correct zone, especially during the intervals.

• Adjustment: Listen to your body. If you're feeling particularly fatigued, it's better to adjust the intensity or the number of intervals rather than risk injury or overtraining.

This workout is excellent for improving speed endurance, which is crucial for a 5k race. The key is consistency in pace and effort across all intervals. Remember, quality is more important than speed – it's better to run all intervals at a slightly slower pace than to start too fast and be unable to finish the workout.