Why I Cut Back on Alcohol: An Athlete’s Perspective

The Impact on Recovery, Performance, and Overall Health

I decided to cut back on alcohol primarily in response to my Whoop; and this decision was amplified by the changes that I started to see in my training and race performance.  When you look at my results with the Olympic distance triathlon, you can see how it started verse how it’s going:

New Jersey State Olympic Distance Triathlon Results: 

2021: Finish Time – 2:45:42; 12th place in my age group

2024: Finish Time – 2:34:51; 1st place in my age group

Seeing the improvement in my performance over the years reminds me of why I do what I do.  Obviously a lot more went into these results than just alcohol, but it surely played a role. 

Last year, I made the decision to cut back on alcohol during my racing season.  Thanks to Whoop, I was becoming acutely aware of the impact my drinking was having on my sleep, recovery, nutrition, and execution.  It was clear that this could be one of the easiest ways for me to level up my performance.  

Making the shift away from regularly consuming alcohol wouldn’t cost me anything – in fact I’d be saving money – it wasn’t risky, unvalidated, or going against any racing policies.  This was a no-brainer.

I want to be clear that I am not anti-alcohol and my intention is not to demonize drinking in any way.  A glass of wine with family and friends, celebrating the holidays with cheers, a beer and a burger…these will likely always have a place in my world.  But as with most things, there’s a time and place for it.  My habits and ways of being have to line up with my goals during the different times of year and my life.

My intention is to share my experience with alcohol, why I chose to change my drinking habits, help you understand alcohol’s impact on the body, performance, and recovery, and offer some tips that have worked for me.  

If you ever want to talk about your training program, nutrition, or lifestyle around it all, I’m happy to connect!  And if you feel that you are experiencing issues around drinking, please know that there are many resources available for support.  I’ll link some at the end of this blog.   

MY STORY

Alcohol has played a role in my life for a long time. It has oscillated between a daily habit, a weekend occasion, or abstinence.  Whether that’s good or bad is up to your interpretation, but I always choose to accept my past because it led me to where I am today.   

For the purpose of this blog, I will skip straight to the part around my training and performance.  But I’m an open book, so if you ever have questions around this or any other topic, shoot me a message! 

I had success at the start of my multisport racing career in 2018.  You can check out my racing history here.  Honestly, I did not give drinking much of a second thought around my training and racing.  I would have a beer after workouts, and would only cut out alcohol a day or two before a race.

But I became very aware that it was not having a positive impact on my body. I would notice my heart rate elevated through the night, my HRV (heart rate variability) would be lower, and my restorative sleep took a hit.  I sometimes noticed changes in my respiratory rate and skin temperature, as well.

In 2022 I started wearing a Whoop, and that is when I could not deny the impact alcohol had on me.  My sleep, recovery, heart rate, and ultimately my performance were affected. Initially, this did not cause me to completely change my drinking habits. 

Looking back, it’s wild to think about all the training sessions I performed while hungover.  I was training anywhere from 8-12 hours a week off of unproductive sleep, poor recovery, and low energy.  I’ve followed up many workouts with a beer.  This did not line up with my goals.

If you have desired outcomes around performance, increasing muscle mass, or regulating your hormones, reconsider the timing of your drinks.  Check out this article from Healthline about the effects of alcohol after your workout.   

As I slowly omitted drinking on a regular basis from my routine, I realized how awful it was waking up through the night searching for water, rising in the morning feeling sluggish, and I knew I was not being as productive as I could be without the alcohol.

In 2023 I again chose to change my relationship with drinking. But this time, it would be a little more drastic and intentional.  I decided in November 2022 to enter IRONMAN 70.3 Atlantic City. It was a big enough goal that it scared me a little bit. The fear increased my drive to be dialed in and as perfect as I could be in my preparation for race day. 

I rarely drank during the week during the months leading up the IMAC 70.3, if at all.  I was mindful of my drinking on the weekends; and one month out from the race, I completely omitted alcohol.  Without it, I had some of my best training sessions and recoveries to date.  My resting heart rate sat in the low to mid-40s and my HRV was consistently elevated.  

Cutting back on or omitting alcohol from my life is never a decision that I regret.  Read on for my tips on cutting back or omitting alcohol from your routine. If you’re not concerned about the impact on your body and performance, scroll to the bottom for the tips.

UNDERSTANDING ALCOHOL’S IMPACT ON THE BODY

When alcohol is consumed, it affects nearly every organ and system in the body, producing immediate effects. Here’s a breakdown of how alcohol impacts the body shortly after ingestion:

Brain and Nervous System

If you’ve consumed alcohol, you are likely well aware that it will impact your judgment and coordination.  This is because it depresses the central nervous system, leading to impaired judgment, reduced coordination, and slower reaction times.

It can initially produce feelings of euphoria or relaxation but may also lead to aggression or sadness. Short-term memory can be affected, leading to blackouts or difficulty remembering events.  

Digestive System

Alcohol can irritate the stomach lining, causing nausea, vomiting, or gastritis. It can also lead to an increase in stomach acid, which may result in acid reflux or indigestion.

Cardiovascular System

Alcohol can lead to an elevated heart rate and changes in blood pressure.  It will also lower your heart rate variability (HRV).  Noticing the changes in my resting heart rate and HRV was a large part of my decision to limit my alcohol intake. 

Additionally, it causes blood vessels to dilate, leading to a flushed appearance and potentially lowering blood pressure.

Liver

The liver metabolizes alcohol, but excessive drinking can overwhelm its capacity, leading to liver inflammation or damage over time.  Alcohol is a toxin, and the liver works to break it down and remove it from the body.

Kidneys

Alcohol is a diuretic, leading to increased urine production and potential dehydration.  Excessive urination can cause imbalances in electrolytes, potentially leading to symptoms like dizziness or muscle cramps.  Again, this is a huge reason for my choices of late.  My body really does not respond well to dehydration and electrolyte imbalances.

Immune System

Alcohol can impair the immune system, making the body more susceptible to infections and illnesses.  As athletes (especially in-season), we are also at higher risk for a compromised immune system.  Excessive alcohol consumption can compound this.  Who wants to be sidelined during training due to illness that could have been avoided?

Skin

Blood vessel dilation can cause a flushed or reddened appearance of the skin.  Dehydration due to increased urination can lead to dry skin.

Respiratory System

Heavy drinking can depress the respiratory system, affecting breathing patterns. 

Sleep Patterns

While alcohol may initially induce drowsiness, it can disrupt sleep patterns, leading to poor sleep quality.  This is yet another reason for my recent changes.  My sleep is a priority for me.  I consider this as important or MORE important than the training.  

Quality sleep is when your body repairs itself and really absorbs the training load so that you can improve. If fitness gains are important to you, DO NOT COMPROMISE YOUR SLEEP. 

The effects of alcohol can vary depending on the amount consumed, individual tolerance, and overall health. Drinking in moderation or abstinence is generally advised to minimize these immediate effects and reduce the risk of longer-term health issues.  As always, it’s an individual response as well as choice.

ALCOHOL AND ATHLETIC PERFORMANCE

Energy Levels

Alcohol can disrupt your body’s ability to regulate blood sugar levels, which can lead to fluctuations in energy. While alcohol might initially provide a feeling of increased energy, it ultimately contributes to fatigue. As mentioned, it can also interfere with the quality of your sleep, further affecting how refreshed and energetic you feel during workouts.

Coordination 

We addressed how alcohol impairs motor skills and coordination by affecting the central nervous system. This can lead to decreased precision, slower reaction times, and a higher risk of injury. For athletes, good coordination is crucial for both performance and safety, making alcohol a significant hindrance.

Endurance

Alcohol can dehydrate your body and affect your electrolyte balance, both of which are essential for maintaining endurance during physical activity. It also impairs the synthesis of proteins and can slow down recovery times, meaning your body may not repair muscle tissue as effectively. Additionally, alcohol consumption can lead to reduced cardiovascular efficiency, further diminishing your endurance.

Overall, while moderate alcohol consumption might not drastically impact every individual, it generally has a negative effect on physical performance and recovery. For optimal athletic performance, it’s often best to limit alcohol intake and focus on maintaining good hydration, nutrition, and rest.

ALCOHOL AND RECOVERY

Alcohol can significantly impact sleep quality, muscle recovery, and inflammation, often in ways that can hinder overall health and athletic performance:

Sleep Quality

Disruption of Sleep Cycles: Alcohol can interfere with the natural sleep cycle, particularly by reducing the amount of REM (rapid eye movement) sleep, which is crucial for cognitive functions and emotional regulation. While alcohol might help you fall asleep faster initially, it typically leads to more fragmented sleep and reduces the overall restorative quality of rest.

Increased Wakefulness: As alcohol is metabolized, it can lead to more frequent awakenings during the night, disrupting sleep continuity and leaving you feeling less rested.

Muscle Recovery

Impaired Protein Synthesis: Alcohol can inhibit muscle protein synthesis, the process through which your body repairs and builds muscle tissue after exercise. This can delay recovery and diminish the effectiveness of your workouts.

Dehydration and Nutrient Loss: Alcohol is a diuretic, leading to increased urine production and potential dehydration. Dehydration can negatively affect muscle recovery and performance. Additionally, alcohol can interfere with the absorption of important nutrients, such as vitamins and minerals, which are essential for muscle repair.

Inflammation

Increased Inflammatory Markers: Alcohol consumption can lead to an increase in inflammatory markers in the body. Chronic inflammation can exacerbate muscle soreness and slow down recovery. For athletes, this means a longer period of discomfort and potentially a greater risk of injury.

Impairment of Immune Function: Alcohol can suppress the immune system, making the body less effective at managing inflammation and healing from injuries or intense exercise.

Overall, while moderate alcohol consumption might not have severe effects on everyone, regular or excessive drinking can undermine sleep quality, muscle recovery, and overall inflammatory response. For optimal recovery and performance, minimizing alcohol intake and focusing on proper hydration, nutrition, and rest are typically recommended.

10 TIPS FOR CUTTING BACK ON ALCOHOL

We all have different reasons why we may want to or need to cut back on drinking.  But there are ways to help you cut back, regardless of your why.  Here are some things that have worked for me.

1. Set Clear Goals

If you’ve been following along, you know I am big on goal setting.  Decide how much you want to reduce your drinking. Whether it’s limiting yourself to a certain number of drinks per week or cutting out alcohol entirely on certain days, having a clear goal helps.  For me, I started to limit drinking to weekends, and I cut it out completely 2-4 weeks out from a race.

2. Track Your Drinking

Again, I’ll thank Whoop for this one.  The daily journal allows you to track alcohol intake, the number of drinks, and when your last drink was consumed.  Across the board, drinking impacts people’s recovery.  Hands down, it was the one activity that had the most negative impact on my sleep.  If you don’t have a Whoop, keep a journal or use another app to record when and how much you drink. This can help you become more aware of your habits and progress.

3. Find Alternatives

I am now an Ambassador for Athletic Brewing Company, and this is because their brews played a role in easing my transition to lower alcohol intake.  Replace alcoholic beverages with non-alcoholic alternatives, like sparkling water, herbal teas, or mocktails to satisfy the craving without the alcohol.

4. Plan Ahead

If you know you’ll be in situations where alcohol is available, plan how you’ll handle it. For example, decide in advance that you’ll have one drink and then switch to a non-alcoholic option. 

5. Avoid Triggers

Identify situations or emotions that make you want to drink and find healthier ways to cope. This could involve exercise, hobbies, or spending time with supportive friends.  Not everyone understands or supports a lifestyle that limits or omits alcohol, but trust me – the good ones will get it.  

6. Change Your Routine

If you often drink at a certain time, like after work, change your routine. Go for a walk, read a book, or do something else you enjoy instead.  I found a loose-leaf tea company that I love, Tiesta Tea.  I purchased their mixed pack and it became my new ritual after work to unwind.

7. Seek Support

Talk to friends or family about your decision to cut back. It was important for me to have my family and friends understand my decision to cut back on drinking.  A part of me felt guilty that I was disrupting the experience they expected from me.  I was worried about judgment.  In reality, I have the most amazing friends and family, and I have been loved just the same. Reflecting now it seems silly that it was a stressor for me.  If you do not have have a similar situation, you may also consider joining a support group or seeking advice from a healthcare professional.

8. Reward Yourself

Celebrate your progress. Treat yourself to something you enjoy, like a new book, a spa day, or a special meal.  I spend way less money on alcohol now, so if I want to treat myself to a massage, I’m doing it.

9. Be Patient with Yourself

Reducing alcohol consumption is a process, and it’s okay to take small steps. If you slip up, don’t be too hard on yourself—just refocus and keep going.  I would have awful hangxiety if I felt like I over drank too much when I was trying to cut back.  We are human.  The best thing you can do is keep moving forward.

10. Know Your Why

Remind yourself regularly why you want to cut back on alcohol. Whether it’s for health reasons, to improve your sleep, or to save money, keeping your motivation in mind can help you stay on track.  

FINAL THOUGHTS

The choice to cut back on or omit alcohol from your life is a personal decision.  I am so thankful that I changed my ways for so many reasons. I am mentally, emotionally, and physically stronger.  Fewer regrets, better memories, stronger performances, great nights of sleep, among many other things are all reminders of my why.  

I value my health and the impact that my way of being may have on others.  Whether you realize it or not, people are watching you and potentially modeling their own actions after what they see.  I hope that my actions leave a lasting positive impact on the people’s lives that I touch and on those who I love.

RESOURCES TO HELP YOU

There are a variety of resources available for those dealing with alcohol use and seeking recovery. Here are some key options:

Support Groups and Counseling

1. Alcoholics Anonymous (AA): A well-known support group offering meetings and a 12-step program. You can find local meetings and resources at aa.org.
2. SMART Recovery: Provides a science-based, self-empowered approach to addiction recovery. Visit smartrecovery.org for more information.
3. Al-Anon Family Groups: Support for families and friends of individuals with alcohol use disorders. More details are available at al-anon.org.
4. National Institute on Alcohol Abuse and Alcoholism (NIAAA): Offers research-based information on alcohol use disorders and treatment options. Explore resources at niaaa.nih.gov.

Hotlines and Helplines

1. Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: Provides free, confidential help 24/7. Call 1-800-662-HELP (4357) or visit samhsa.gov.
2. National Suicide Prevention Lifeline: For immediate emotional support, call or text 988 or visit 988lifeline.org.

Online Resources and Apps

1. Sober Grid: A social network and app for people in recovery to connect and support each other. Available at sobergrid.com.
2. I Am Sober: An app that tracks sobriety and provides daily motivation and resources. Learn more at iamsober.com.
3. Recovery.org: Offers a directory of treatment centers and a wealth of information on recovery topics. Visit recovery.org.

Books and Literature

1. “Alcoholics Anonymous: The Big Book”: The foundational text of AA, offering personal stories and the principles of the 12-step program.
2. “The Recovery Book: Answers to All Your Questions About Addiction and Alcoholism and Finding Health and Happiness in Sobriety” by Al J. Mooney, M.D., and others: A comprehensive guide to recovery.
3. “This Naked Mind: Control Alcohol, Find Freedom, Discover Happiness & Change Your Life” by Annie Grace: Offers a fresh perspective on changing drinking habits.

Professional Treatment Options

1. Rehabilitation Centers: Inpatient and outpatient facilities that offer structured treatment programs. SAMHSA’s treatment locator can help you find nearby facilities.
2. Therapists and Counselors: Specialized in addiction treatment and can provide personalized support. Psychology Today’s therapist directory can help you find professionals near you.

Websites for Further Learning

1. National Council on Alcoholism and Drug Dependence (NCADD): Provides resources, information, and advocacy for addiction treatment and prevention. Visit ncadd.org.
2. Addiction Center: Offers detailed information on various aspects of addiction and treatment options. Check out addictioncenter.com.

If you or someone you know is struggling with alcohol use, reaching out for support can be a crucial step towards recovery.