AD This blog was created for those training for the Rotorua Marathon event on May 8, 2021
By Rachel Grunwell
It’s the festive season and I too love to savour some wine and soak up social gatherings and the fun.
I thought I’d share some tips and advice around alcohol for those of you who love “the sweat life” too. Alcohol can impact on your performance if not drunk in moderation. So it might be helpful to know some of this stuff for when you are next contemplating how much to drink at a party or social gathering.
Firstly, a standard drink is 100ml wine (12% alcohol – and not that much liquid in a glass!) or a 330ml beer (5% alcohol).
According to the National guidelines, the consumption of any more than two standard drinks for women and four for men in one sitting is associated with increased risk of health problems (obviously if this is sustained over a period of time).
According to the Nutrition for Life book by Catherine Saxelby, hangovers are caused by dehydration and things like the substances in alcohol like congeners, such as tannins, volatile acids, methanol and histamines.
Dark-coloured drinks like red wine, brandy, and sherry can cause the worst hangovers – especially the cheaper brands, she says. Mixing drinks can also spell bad news for a sore head (and leave you witch-like the next day – likely! Or is that just me? ha ha ha ha ha).
Here are 5 tips to help avoid a hangover:
- Stop at one drink. That’s smart! Or have none, if you have a very long run planned the next day. I totally recommend this. I’ve drunk ONCE the night before a long run and I will never do this again. I felt nauseous!! However, some people can get away with this WAY better than me.
- Don’t mix a whole lot of different drinks. This is REALLY bad news for a hangover.
- Drink non-alcoholic drinks in-between an alcoholic one to slow down how much you drink ie water, fruit juice etc
2. Have lots of water to combat the dehydration.
3. Have something like milk, or cheese, before you drink – as this lines your stomach. So our mothers telling us to “line the stomach with food” wasn’t just them being bossy.
4. Foods like toast, fruit, flat lemonade, weak black tea with sugar, boiled rice, and eggs, can be kinder on the stomach when you have drunk a lot.
5. Sleep it off. You should feel better after 24 hours.
ps an extra tip from Catherine Saxelby is not to bother with those effervescent tablets. She reckons they are just expensive urine!
Meanwhile, when I coach clients on how to move, eat and live healthier and happier, I advise clients too that alcohol has a lot of calories (7 calories per gram). A lot of my clients are chasing weight-loss goals. So there’s that to consider too.
ps remember all things in life in “balance” can be okay. Just make informed choices about how you fuel your body and have moderation in mind.
Set your next run goal by entering the Rotorua Marathon event held on May 8, 2012. There’s a fun run, 10km, half marathon and marathon distance to contemplate. Enter HERE
Rachel is a wellness coach, keen runner (25 marathons at the last count) and Rotorua Marathon ambassador.
Rachel is also the author of the book Balance: Food, Health + Happiness.