Guidelines for Balancing Alcohol Consumption and an Active Lifestyle
What guidelines should you follow in order to balance an active lifestyle with alcohol consumption?
- Drink in moderation
- Track your calorie intake and stay hydrated
- Avoid consuming alcohol during intense training
- Recover from your intense workout by having enough time to sleep and drinking less alcohol
Living a healthy and active lifestyle means taking great care of your physique and fitness. If you are already this type of person or are looking to improve your overall lifestyle with more progressive physical exercise, this certainly does not entail that you have to give up all the great days and nights with friends as you drink some of the best liquors in the Philippines!
The most important factor is balance – you don’t have to pass on those nice cold beers while attending a barbeque, say no to that delightful glass of wine while at a party, or avoid the charming fizzy champagne during your friend’s wedding celebration. As long as you have the fundamental guidelines for balancing your training and alcohol consumption, you can still enjoy all your favorite booze!
Let’s take a look at the major guiding points for alcohol indulgence while still maintaining and improving your active lifestyle:
Moderation is Key
As mentioned earlier, the most significant factor that comes into play is balance. Whether you are exercising under serious athletic training or for leisure, if enjoyed in moderation, alcohol is definitely allowed even for Olympians.
It is important to keep in mind that finding the right balance is something relative and specific for each person – there are no rules that you need to follow or a scientific study that draws a line with exactly how much alcohol intake affects your training.
However, there are certain guiding points that will help you figure out how much is too much. If you are a person with significantly lower body mass and higher fat percentage with reduced enzyme activity, you should definitely consume less alcohol. A few common recommendations for alcohol consumption without health risks include:
- Either 10g of alcohol (1/8 of a wine bottle) or 20g of alcohol (1/4 of a wine bottle or 0.3L of beer) per day.
- Avoid daily alcohol consumption when doing sports.
- The most important advisory point when trying to find the right balance is to NEVER GO OVERBOARD or drink to get insanely drunk on a frequent basis.
Tracking Calories and Staying Hydrated
Another thing to keep in mind is that alcohol is a source of calories – 1 gram of alcohol consists of 7 calories while 1 gram of fat comes with 9 calories. A simple example is that 0.5 liters of beers contain approximately 200 calories.
But do not let the numbers scare you, especially if you are engaging with progressive exercise! Break the stigma of more calories = terrible. Without getting into the specifics, take the time to simply learn how calories come into play with your macronutrient and micronutrient in relation to your general lifestyle (your daily activities and sleeping patterns).
When it comes to drinking alcohol, always go with quality over quantity. Avoid cocktails that contain cream, sugary syrups, or cordials that are high in sugar.
Alcohol also promotes the excretion of water which can lead to quick dehydration; thus, altering your mineral balance. If you are doing any sort of physical training, make sure to always stay hydrated and replenish with the electrolytes and liquids that you sweat out during your workouts.
Avoid Consuming Alcohol During Intense Training
Although it is found that there is a slight correlation between moderate alcohol intake and strength or conditioning compromise, this doesn’t mean that you should eradicate alcohol completely! However, it should be a given that alcohol be completely cut out from your system during an intense block of training. For athletes, this means that you should avoid drinking during peak competition season!
Alcohol can actually help with your focus and concentration during your training! If it helps you, you can think of alcohol as a sort of reward for when you finally get through these intense training phases. There’s no better feeling than going through the most challenging workouts, then having a fun time with all your friends or training partners over some great drinks!
Improve Sleep, Recovery, and Injury Prevention
As a person who exercises, alcohol definitely has an effect on your overall recovery. Quality rest and recovery is crucial for general health and progress. Although there is no clear limit that indicates a clear amount for which alcohol will negatively influence your recovery, it can definitely harm your mental focus, endurance, and coordination.
Simply put, too little sleep paired with too much alcohol consumption puts your body under dangerous and harmful amounts of stress. This is why you must make time for your full recovery!
By simply following the guidelines elaborated above, you can enjoy the healthy pleasures of an active lifestyle while still getting to indulge in some of the most fantastic liquors in the Philippines!