We’ve all been there—you’re wrapping up a long run and looking forward to a cold post-run beer or celebratory mimosa. But if you’re serious about recovery and performance, it’s worth understanding why alcohol and running don’t always mix.
Alcohol can interfere with the body’s natural exercise recovery process, delaying muscle repair, increasing dehydration, and even disrupting sleep. Here’s what happens inside your body when you drink alcohol after a run and what you can do instead to recover smarter.
Why the post-run recovery window matters
The hours immediately following a run or workout are crucial for muscle recovery. During this time, your body works to repair microscopic tears in muscle tissue and replenish lost fluids and nutrients.
Choosing the right post-run foods and drinks can boost recovery, while drinking alcohol can leave you fatigued and sore the next day. That’s where understanding alcohol and exercise recovery becomes important.
How alcohol affects muscle recovery
When you run or work out, your muscles experience small tears. Recovery is when these tears are repaired, leading to stronger muscles over time. Your body releases growth hormone, which helps accelerate this process.
However, alcohol suppresses growth hormone production, slowing down the muscle repair process. At the same time, alcohol increases cortisol, a stress hormone that works against muscle building. Together, these effects can reduce the gains you’ve earned from your run.
This is why understanding the link between alcohol and exercise recovery is key, especially for runners training for a race or aiming for peak performance.
Alcohol and dehydration
Alcohol is a diuretic, meaning it causes you to urinate more frequently. Because most runners finish their workouts slightly dehydrated, rehydration is essential for recovery.
Drinking alcohol after running can worsen dehydration, even if you pair it with water. This can lead to cramping, fatigue, headaches, and slowed recovery. In severe cases, it can also negatively impact digestion, resulting in stomach cramps or discomfort.
Alcohol disrupts sleep
Quality sleep is one of the most important parts of recovery. Unfortunately, even a small amount of alcohol can negatively impact sleep quality. Studies show that less than one drink (for women) can reduce sleep quality by over 9%.
Poor sleep doesn’t just make you groggy, but it also impairs your immune system and reduces the body’s ability to recover from hard workouts. For runners, this can mean slower recovery, lower energy, and a higher risk of getting sick.
When can runners drink alcohol?
You don’t have to give up alcohol entirely to stay fit. But when it comes to alcohol and running, timing is everything. If you’re training for a race or increasing your mileage, be mindful of when and how you drink.
Tips for smarter drinking as a runner:
- Wait at least 1–2 hours after a run before drinking alcohol. Use this time to rehydrate and eat.
- Avoid drinking the night before a long run, speed workout, or race. You need quality sleep and full hydration.
- Finish drinking at least 4 hours before bed to avoid disrupting sleep cycles.
- Drink plenty of water alongside alcoholic beverages to help prevent dehydration.
Non-alcoholic alternatives for runners
If you’re looking to recover without the downsides of alcohol, try these non-alcoholic options:
- Athletic Brewing Co. Non-Alcoholic Beer
- Orange Juice + Seltzer
- Lemonade + Seltzer
- Virgin cocktails
- Kombucha
- Flavored sparkling water
These options offer hydration and flavor, without the negative effects on exercise recovery.
The bottom line
Enjoying an occasional drink won’t ruin your training, but regular or poorly timed alcohol consumption can seriously interfere with exercise recovery, performance, and long-term gains.
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