Is Alcohol Affecting Your Running Progress? Here's What You Should Know

Whether it’s a glass of wine with dinner or a cold beer after a long run, alcohol is part of many runners’ routines.

It can be a way to relax, celebrate a race, or enjoy a social moment.

But when you're aiming to improve performance or recover efficiently, alcohol may be doing more harm than good.

Here’s a closer look at how drinking might be impacting your training and how to make smarter choices if you don’t want to cut it out entirely.

Why Alcohol Might Be Slowing You Down

One of the biggest concerns for runners is how alcohol affects fueling.

Alcohol calories can’t be converted into glycogen, your body’s go-to energy source for endurance activities. Instead, those calories are often stored as fat, which can affect body composition and performance goals.

Alcohol also has a dehydrating effect.

As a diuretic, it pulls fluids from your system, increasing the risk of dehydration something runners are already prone to.

Without proper hydration and electrolytes, you may feel sluggish and struggle with recovery.

Another hidden drawback? Sleep quality.

While alcohol might help you fall asleep faster, it often disrupts the deeper stages of sleep.

Since much of your body’s recovery including muscle repair and growth occurs during deep sleep, this can reduce your overall performance and delay progress.

And if you’ve ever hit the road after a night of drinking, you’ve probably noticed reduced coordination or slower reaction times.

For those who run early in the morning or on uneven terrain, that can pose safety concerns.

If You Still Want to Drink, Plan Smart

Enjoying a drink from time to time doesn’t mean you need to give it up altogether. But moderation and timing matter.

Some data suggests that consuming several drinks in one sitting can affect brain and body function for multiple days afterward.

That might mean longer recovery times, reduced motivation, or poorer workout performance.

Try to avoid alcohol the night before long runs, hard workouts, or races.

If you do drink, stick to one beverage, choose options with lower alcohol content, and hydrate well during and after.

Celebrating a post-race finish line with a drink? Go for it—but balance it out with water and rest.

Non-Alcoholic Alternatives for Runners

Not into skipping the ritual but want to avoid the alcohol? There are great alternatives now made specifically for active lifestyles.

Non-alcoholic craft beers from companies like Athletic Brewing offer the same flavor experience without the negative side effects.

If you’re looking for something different, there are also mocktails, bitters and soda blends, or cozy options like herbal tea or hot cocoa to wind down in the evening.

Final Takeaway

You don’t need to eliminate alcohol completely to see performance gains, but it’s important to understand how it can impact your training and recovery.

By making intentional choices about when and how much you drink, you’ll be able to enjoy the occasional beverage without compromising your running goals.