How Alcohol Impacts Your Fitness Goals

Alcohol can be a bit of a clown. It makes you stumble, say things you wouldn’t normally say, and spend more time in the bathroom than on the dance floor. But does it mess with your gains too? Yep. Let’s talk about it.

One of the big issues is dehydration. Alcohol acts like a diuretic, which is a fancy way of saying it sends you to the washroom over and over. That fluid loss throws off your electrolytes, especially with heavy drinking, and that’s part of what leaves you feeling like you got hit by a bus the next morning.

It also boosts levels of a toxin called acetaldehyde, which your body struggles to break down. Fun fact (not so fun if you’re Asian): a lot of people get the “Asian Glow” because of a genetic mutation that slows the breakdown of this toxin. That redness in the face isn’t just a blush. It’s your body waving the red flag.

Now if you’re feeling too rough to train the next day, that’s an obvious L for your fitness. But even if you do show up to your workout, alcohol can still mess with your results. Research shows that one drink might not do much to your testosterone levels, but three or more? That can drop your T by up to 23 percent for 10 to 16 hours. And it can take up to a day and a half to fully recover. That means your muscle-building engine is basically running on fumes.

It also messes with leucine oxidation, which plays a role in muscle growth. And it lowers leptin, the hormone that helps keep your hunger in check. Translation? Less muscle, more cravings, and more midnight fridge raids.

When it comes to fat loss, alcohol doesn’t play fair either. Your body usually burns carbs and fat for fuel. But when alcohol shows up, it cuts the line. Your body prioritizes breaking it down first, which means your regular fuel sources get pushed to the back burner and stored as fat.

And let’s not forget to sleep. Alcohol might help you pass out faster, but it’s not helping you recover. It cuts into REM sleep, which is key for muscle recovery, hormone balance, and all the stuff that keeps you sharp in and out of the gym.

So if you're chasing a fitness goal, alcohol might be the silent saboteur in the background. That doesn’t mean you can’t enjoy a drink now and then, but moderation is your best bet. And if you’re gonna drink, at least make it a low-calorie option that doesn’t derail your entire week.

Need help cleaning up your nutrition or building a plan that actually fits your lifestyle? Hit up your friendly neighbourhood fitness professional.

Emmanuel Ofori