Super Bowl Monday: A look into hangover and exercise performance

With Super Bowl on Sunday February 6th, Monday February 7^th will bring droves to steam rooms across America in a valiant effort to rid them of the prior night’s libation. But a steam room and exercise itself may not be the best “cure” for a hangover.

For centuries many of people have suffered from hangovers, the exact cause continues to be quite illusive.  Typically a hangover starts after the cessation of drinking when a person’s blood alcohol content (BAC) is falling and peak when BAC is close to 0. For those more frequent drinkers, there may also be some alcohol withdraw occurring simultaneously.

Contributing Factors to Hangover

Direct effects of alcohol

Dehydration

Electrolyte imbalance

Gastrointestinal disturbances

Low blood sugar

Sleep and biological rhythm disturbances

Nonalcohol effects

Compounds other than alcohol in beverages, especially methanol

All of the above contributing factors are the result of a gamut of physiological responses to alcohol in the system.

• Alcohol inhibits the production of hormones from the pituitary. Some like vasopressin regulate body fluid affecting hydration and electrolyte balance or adrenocorticotropic hormone which in turn stimulates the release of cortisol. The release of cortisol alters carbohydrate metabolism and stress response. It is also associated with increased abdominal fat.
• Alcohol irritates the stomach and intestines causing inflammation, or gastritis and delayed stomach emptying.
• High levels of alcohol can produce fatty liver, a condition which there is an accumulation of triglycerides in liver cells which in turn causes a buildup of lactic acid in the body.
• Alcohol causes several alterations in the metabolic state of the liver and other organs in response to alcohol which leads to low blood sugar. Diabetics are particularly sensitive to these alterations.
• Alcohol has a direct effect on neurotransmitters that regulate sleep and coordinates our response to stress the result being decreased restful or REM sleep and increased sympathetic response such as increased heart rates and sweating.

These physiological changes can cause up to a 40% decrease in physical ability (depending on the amount of alcohol consumed the night before). Aside from being dehydrated, an increased accumulation of lactic acid and a decrease in carbohydrate metabolism will decrease one’s ability to perform due to an in ability to effectively get energy. In addition to increased resting heart rates even the most trained individual could be outperformed by the sober novice.

So if you must drink, here are some tips:

1. Conservative management: if you want to take your workout seriously, SLOW DOWN
2. Drink alcoholic beverages with fewer “congeners” (biologically active compounds), like pure ethanol, vodka and gin, versus brandy, whiskey or red wine as they are associated with milder hangovers.
3. Consume water while drinking alcohol to try and combat the dehydrating effect.
4. If you have a hangover, go easy on the exercise and do NOT hang out in the steam room. Although there is less research available, it does seem that consuming fruits, fruit juices and other fructose-containing foods may decrease hangover intensity. In addition, avoid acetaminophen (alcohol increases its toxicity to the liver) and remember that all anti-inflammatory are also gastric irritants.

Cheers!