24/01/2026
Obvious statement of the day.
Alcohol and performance don’t mix.
But why?
And not just a ‘it ruins recovery’ blanket statement…
From a performance perspective, alcohol interferes with several of the processes athletes rely on to adapt and recover.
Even moderate intake has been shown to reduce muscle protein synthesis, meaning the training stimulus you create in the gym is less effectively turned into strength, power or muscle.
Alcohol also impairs glycogen replenishment. If you train frequently, compete, or run double sessions, this directly impacts your ability to perform in subsequent sessions.
Sleep is another major issue.
While alcohol can make it easier to fall asleep, it consistently reduces sleep quality by disrupting normal sleep architecture and reducing time spent in deep and REM sleep.
Poor sleep then feeds into slower recovery, elevated stress hormones and reduced training output the following day.
Hydration is also compromised.
Alcohol increases fluid loss and can contribute to dehydration, which elevates heart rate during exercise, increases perceived effort and reduces endurance capacity.
None of this means athletes can never drink.
Context, timing and frequency all matter.
But regular alcohol intake acts as a consistent brake on recovery, performance and consistency.
This is where non-alcoholic alternatives can be genuinely useful.
They allow athletes to keep the social and habitual side of drinking without the negative impact on sleep, hydration and recovery.
Performance isn’t about being perfect.
It’s about removing unnecessary friction so the work you put in actually pays off.
