Drinking beer as a post-race drink does not seem like a
smart choice considering alcohol is a diuretic and can have dehydrating
effects, slowing recovery. Beer does have a higher water content and a lower
alcohol content compared to other types of alcohol, 4-5% alcohol by volume
versus 40% for most types of liquor. A recent study found that there was no difference
in recovery from dehydration with just water or with 660 milliliters of beer
(just under two 12-oz beers) followed by a lot of water, and was seen as just
as effective. The study did look as body composition, plasma volume, muscle
damage and inflammation. Non-alcoholic beer has been shown to reduce
inflammation in marathon runners, though it is not known if regular beer would
have the same results.
So what should you do to rehydrate properly after
exercising? Try and drink at least 16 ounces of fluid for every pound of sweat
lost (you can do this by weighing yourself before and after). Replace electrolytes, mainly sodium, if you are sweating a lot. Eat a
small snack or meal afterwards to replenish these sodium levels. If you do
drink a beer or two after a race, followed by plenty of water or non-alcoholic
fluids, there should not be much difference in your recovery. Remember to
consume alcohol in moderation, approximately 1 drink per day for women, and 2
drinks per day for men.
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