Alcohol Consumption

Alcohol Can Stop the Achievement of Your Fitness Goals

Not only does it have a profound affect on your ability to perform on the day after, but also alcohol has a high number of calories per gram.

As with our entire diet, enjoy alcohol in moderation. Looking through the press and alarming statistics show the risk of binge drinking. In 2010/11, the NHS reported 198,900 admissions where the primary diagnosis was attributable to the consumption of alcohol. An increase over the previous year and a 40% increase since 2002/03 when there were around 142,000 such admissions.

So, to be healthy how much can you drink?

The NHS recommends men should consume no more than 3-4 units per day with a maximum of 21 in a week.

Women can have 2-3 units per day with no more than 14 per week.

This is guidance to avoid any significant health risk. A unit corresponds to half a pint of beer, a small glass of wine or a single 25ml measure of a spirit.

What are the health risks of alcohol?

With the exception of a sore head, the effects of alcohol are often long term:

Liver damage
Reduced fertility
High blood pressure and risk of heart attack
Increased risk of various cancers

Alcohol Consumption – Reducing Your Intake

Tips for anywhere:

Track your drinking with an iPhone app or log it yourself
Gradually cut down as opposed to doing in one go
Ask for support by telling others you are cutting down

Tip for the home:

Know what you are buying by checking the % ABV on wine or beer that your purchase – buy lower alcohol content wines. The added benefit is a 10% alcohol content wine has 1/3 less calories than 15% level
Buy smaller wine glasses
Buy a measure for home if making spirit mixers
Drink alcohol only with your dinner to reduce overall intake

Tips for when out:

Beware of rounds with friends and having more than you want
Have a soft drink or water between alcoholic drinks to slow down your drinking
A meal before going out and snacking between drinks will better help you absorb alcohol
Think small – bottles of beer are better than pints. Order single measures

If you are concerned with your health, remember it is important to Know Your Numbers