What’s the Deal with Dry January?
My social media feeds last week were full of advertisements for mocktails and alcohol-free products just in time for "Dry January."
If you're not familiar, "Dry January" started as a public health campaign spearheaded by Alcohol Change UK more than a decade ago, and it refers to abstaining from alcohol for the first month of the year to reset after holidays presumably full of overindulging.
I personally don't drink alcohol frequently enough to spend my money on nonalcoholic alternatives, but if you do consume alcohol and you have fitness-related goals, abstaining or cutting back might help.
Here's why:
1. Alcohol has calories
🤯 This might not come as a surprise to you, but it has definitely surprised a few of my clients over the years!
Calories are not "bad;" they're necessary units of energy. If you're looking to lose body fat, however, it's important to factor your alcohol calories into your overall intake and to be aware of the impact your nightly glass(es) of wine or weekly happy hours might be having.
Alcohol contains 7 calories per gram. For comparison, fats have 9 calories per gram while carbs and fat each have 4 per gram. Alcohol is higher in calories than carbs or fat, and it doesn't contain any useful nutrients like they do. Plus, if you're drinking mixed drinks with sugary mixers, you're taking in more calories overall.
2. Alcohol is lowers your inhibitions
Along with staying for just one more drink and texting your ex, ordering and overeating late-night munchies is another common effect of drinking.
There's nothing wrong with occasionally indulging in pizza, nachos, or whatever calorie-dense food you enjoy. But if you're regularly consuming alcohol and following it up with high-calorie takeout that you just can't resist after a few drinks, it's likely going to have an impact on how you feel and how much progress you make toward physique or athletic goals.
3. Alcohol hinders your body's ability to burn fat, recover properly, build muscle, and perform at a high level.
Talk about a buzzkill, but from a health and fitness standpoint, alcohol just isn't good for us.
There's a lot of talk about "toxins" in the wellness sphere, and while many of those aren't actually "toxins," alcohol is. When you consume it, your body wants it OUT. NOW. That means alcohol gets metabolized first, ahead of any carbs or fats that have been consumed, which means they get stored in your cells.
When alcohol is broken down, it produces a chemical that damages DNA. This affects cell regeneration and growth and can eventually lead to cancerous tumors. Alcohol increases the risk for six different cancers, so if you're looking for a cancer-prevention diet, start by cutting down on alcohol.
If you've ever been interested in foods or supplements with "anti-inflammatory" properties, you'll also want to steer clear of alcohol, because it is inflammatory. It can cause GI distress, bloating, and swelling, and it's also dehydrating, which can lead to headaches, dry mouth, and scale fluctuations.
Alcohol consumption disrupts sleep which affects hormone levels, and that in turn affects the body's recovery and muscle building processes.
And from a very relatable standpoint, who wants to wake up and hit the gym when you're groggy and/or feel like you got run over by a bus?
If you do manage to make it to your workout the morning after a few drinks (been there, done that), you're not going to be performing at your best, which will impact your overall progress toward any strength or athletic goals and can even lead to injuries.
The Bottom Line...
Health experts agree that there's no level of alcohol consumption that's completely risk-free from a health standpoint, and from a fitness and nutrition perspective, it's not beneficial for anyone with aesthetic or performance goals.
To minimize the effect of alcohol on your progress:
Drink in moderation, defined by the CDC as 1 drink per day for women and 2 per day for men. (Men and women metabolize alcohol differently.) More than 8 drinks per week for women or 15 drinks per week for men is considered "heavy" drinking.
If you're working towards fat loss, avoid alcohol as much as possible, and choose options like light beers or mixed drinks with clear alcohol and sugar-free mixers.
Consume one glass of water (or other nonalcoholic option) for each alcoholic drink. This will help with hydration.
Never drink and drive (or exercise).
Explore nonalcoholic options -- Athletic Brewing's nonalcoholic craft beers, Fre's alcohol-removed wine, and Liquid IV's cocktail-inspired flavors are just three ads I recall from last week's Dry January promos, but when I want a "fancy" drink at home, I usually reach for a flavored sparkling water.
If you're planning to drink, be sure to eat a balanced meal including protein before consuming alcohol. While alcohol does have calories, it doesn't make you feel full the way actual food does, and eating before makes it less likely you'll overeat as much later.
Try a Dry January, or "Damp January" where you consume less or only on certain occasions. And it doesn't have to be January! Recent research shows that the effect of abstaining from alcohol actually lasts beyond the 31 days, and you can incorporate it whenever you feel it might help you get closer to your goals.
I personally enjoy good beer and nice cocktails, but I've also seen many instances where alcohol consumption has totally derailed clients' progress without them realizing it.
I want you to have the objective information you need to feel empowered to make informed decisions about your own health and fitness, so I'm including additional resources below. Save for future reference! 😉
Additional Resources
Alcohol Use and Your Health.Centers for Disease Control and Prevention
How Alcohol Affects Your Health, Hormones, and Body Composition.Girls Gone Strong
Why Does Alcohol Make Me Bloated?Healthline
Thinking about Dry January? Steps for Success.Harvard Health Publishing
The Benefits of "Dry January" Last Longer Than a Month, Studies Show. The Washington Post
