Is it harmful to play sports with a hangover

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

It all depends on the severity of the symptoms and the intensity of the exercise.

What causes a hangover?

When the blood alcohol level drops to zero, a hangover occurs - a condition that includes fatigue and weakness, thirst, headache and nausea. The reaction rate slows down, cognitive functions decrease, and mood breaks down. At the same time, scientists still do not know exactly what causes these consequences. At the moment, there are only a number of theories.

Dehydration

Alcohol is thought to inhibit the release of vasopressin, a hormone that causes the kidneys to retain fluid. As a result, you run to the toilet more often, and the ensuing dehydration causes fatigue, weakness, and headaches.

While not all studies support a link between dehydration and the severity of a hangover, scientists believe that at least some of the symptoms, including thirst, dizziness, and confusion, are due to a lack of water in the body.

Toxic effects of acetaldehyde

This substance occurs in the body as a byproduct of ethanol metabolism in the liver. Because acetaldehyde is toxic and can cause inflammation in the liver, brain, and other organs, hangover symptoms are often associated with it. However, in some cases, the malaise remains even after acetaldehyde is completely processed in the body.

One study suggested that another substance - generally safe for the body - acetate, into which acetaldehyde is converted, can spoil well-being. At the very least, the buildup of acetic acid may explain the headache.

Inflammation

A hangover is accompanied by increased levels of cytokines, hormone-like molecules that trigger or suppress an inflammatory response in the body.

Hangover severity is associated with levels of pro-inflammatory interleukins-12 (IL-12) and interferon-gamma (IFN-γ), as well as anti-inflammatory interleukins-10 (IL-10). It is these components of the immune system that may cause fatigue, headache, nausea, mental retardation, and decreased mood.

Will the hangover go away faster if you sweat in training?

Excretion of sweat will not help your liver to cope with acetaldehyde in any way or reduce the inflammation that builds up after exposure. What's more, fluid loss through sweat can worsen dehydration.

This condition increases heart rate and body temperature, increases muscle glycogen consumption and decreases cardiac output.

A dehydrated person gets tired faster, loses power of movement, concentration and attentiveness. Considering that a person with a hangover experiences all of the above without training, intense exertion and sweating will only make it worse.

And if you drink during training?

This will help keep you hydrated, but it won't do anything about inflammation, a likely cause of fatigue and feeling unwell. Yes, regular aerobic exercise can reduce inflammation, but this happens in the long term.

Training, especially intense training, is stressful for the body. After heavy exertion, the levels of pro-inflammatory cytokines IL-6 and tumor necrosis factor increase, as well as anti-inflammatory IL-10 as compensation.

Your body is already fighting the inflammation caused by the toxic effects of acetaldehyde. Intense training will force him to work on two fronts, which can slow down recovery and hit immunity.

So it will only get worse after training?

It all depends on the severity of the hangover, as well as the intensity and duration of the workout. Loads with medium intensity are unlikely to lead to disastrous consequences, but the sensations during and after classes will not be the most pleasant.

For example, in one experiment, 15.8 km of walking the next morning after a feast did not at all improve the condition of people - both in the process and after traveling along the gorge, they felt much more tired than non-drinking companions or those who drank but did not experience a hangover.

In addition, exercising in this state, you run the risk of injury. A hangover worsens your reaction and increases the decision time. Moreover, it works even if you do not feel particularly severe symptoms.

So if you are going to go to a workout that requires good concentration and reaction, like team sports, gymnastics, weightlifting, the risk of injury is greatly increased.

What if I'm not allowed to skip classes?

Take a large water bottle with you and head out to your workout.

Unlike alertness and reaction speed, the strength, stamina, and power of hungover people remain unchanged, so your performance is likely to stay the same.

It is believed that blood glucose levels drop with a hangover, but studies show that significant hypoglycemia is observed only in those who, in addition to drinking alcohol, have not eaten for several days. If this is not about you, you don't have to worry about your blood sugar level.

To reduce the risk of injury and the strain on your body struggling to fight hangover, try to cut back on the volume and intensity of your workout as much as possible.

Eliminate plyometrics, explosive and complex movements requiring complex coordination, do not work with heavy weights and refrain from exhausting cardio loads.

And drink plenty of water - apply to a sports flask every 10-15 minutes of work.

After class, you are more likely to get more tired than usual. If you feel sleepy, don't resist the urge. Studies have found a link between poor sleep quality and the severity of a hangover. So if you can, go home after your workout and make up for what you missed last night.

Is there any exercise that doesn't make it worse?

If the hangover isn't too bad, a little physical activity can be beneficial. Yoga instructor Stephanie Mansour does four easy exercises during a hangover - three poses and a little cardio.

Forward tilt

Exercise soothes, relieves headaches, and stimulates the organs in the abdomen.

Place your feet hip-width apart, place your hands on your belt or lift over your head, as in the video. Keeping your back straight, slowly bend in your pelvis. If it starts to pull under your knees, bend them slightly.

Place your stomach on your hips and let your arms and head hang down freely. If stretching allows, place your palms on the floor. Hold for a few deep breaths.

Baby pose

Improves blood circulation and gently compresses the abdomen, working as a manual massage for the internal organs.

Bend your legs under you and sit on your heels, bring your knees together. Lie on your stomach on your hips, place your hands loosely on the sides of your body, lower your forehead onto the mat.

If you have a yoga block or thick book, you can place it under your forehead for a more comfortable position. You can also lay your head to one side.

Spend 3-5 breathing cycles in the asana.

Seated Twisting

This exercise stimulates the internal organs and improves digestion.

Sit on the floor, stretch your legs in front of you and bring them together, straighten your back. Then bend your right knee and bring it up to your chest. Place your right foot behind your left thigh on the outside and place it on the floor.

Rotate the body to the right, place a straight left hand behind the right knee to better unfold the body. Look over your right shoulder, pull your spine up. Hold the pose for a few breaths, change your leg and repeat the twist to the other side.

Walking

Walking is uplifting, even if you are skeptical about this form of treatment. If you need a purpose for your walk, shop for pears, cucumbers, oatmeal, and cheddar cheese. You can also grab a taurine drink.

Studies show that these foods increase the activity of dehydrogenase and aldehyde dehydrogenase, enzymes that help to quickly cope with the toxic effects of drinking.

True, the effects of pears and other foods were tested in vitro, and taurine was tested in mice and chronic alcoholics. But it probably won't get any worse, will it?