Research in other areas of industrial work (e.g.
machine handling and flying) suggests that
impairment of psychomotor skills may continue
during the hangover phase. Clearly this will be of
detriment in team sports and court sports which
demand tactical play and a high skill level.
Effects of chronic alcohol intake on
issues of sports performance
Athletes who chronically consume large
amounts of alcohol are liable to the large num-
ber of health and social problems associated
with problem drinking. Early problems to have
impact on sports performance include inade-
quate nutrition and generally poor lifestyle (e.g.
inadequate rest). Since alcohol is an energy-
dense nutrient (providing 27 kJ · g–1), frequent
episodes of heavy alcohol intake are generally
accompanied by weight gain. Weekend binge
drinkers tend to maintain their food consump-
tion, since alcohol does not seem to regulate total
energy intake in the short term. However, erratic
eating patterns and choice of high fat foods can
lead to excess energy consumption. A common
issue, particularly in team sports, is the signifi-
cant gain in body fat during the off-season due
to increased alcohol intake coupled with
reduced exercise expenditure. Many players
need to devote a significant part of their pre-
season (and even early season) conditioning to
reversing the effects of their off-season activities.
Clearly this is a disadvantage to performance
and to the longevity of a sports career.
Guidelines for sensible use of alcohol
by athletes
The following guidelines are suggested to
promote sensible use of alcohol by athletes.
1 Alcohol is not an essential component of a
diet. It is a personal choice of the athlete whether
to consume alcohol at all. However, there is no
evidence of impairments to health and perfor-
mance when alcohol is used sensibly.
2 The athlete should be guided by community
guidelines which suggest general intakes of
412 nutrition and exercise
alcohol that are ‘safe and healthy’. This varies
from country to country, but in general, it is sug-
gested that mean daily alcohol intake should
be less than 40–50 g (perhaps 20–30 g · day–1for
females), and that ‘binge’ drinking is discour-
aged. Since individual tolerance to alcohol is
variable, it is difficult to set a precise definition of
‘heavy’ intake or an alcohol ‘binge’. However,
intakes of about 80–100 g at a single sitting are
likely to constitute a heavy intake for most
people.
3 Alcohol is a high-energy (and nutrient-poor)
food and should be restricted when the athlete is
attempting to reduce body fat.
4 The athlete should avoid heavy intake of
alcohol on the night before competition. It
appears unlikely that the intake of one or two
standard drinks will have negative effects in
most people.
5 The intake of alcohol immediately before or
during exercise does not enhance performance
and in fact may impair performance in many
people. Psychomotor performance and judge-
ment are most affected. Therefore the athlete
should not consume alcohol deliberately to aid
performance, and should be wary of exercise that
is conducted in conjunction with the social intake
of alcohol.
6 Heavy alcohol intake is likely to have a
major impact on postexercise recovery. It may
have direct physiological effects on rehydration,
glycogen recovery and repair of soft tissue
damage. More importantly, the athlete is
unlikely to remember or undertake strategies for
optimal recovery when they are intoxicated.
Therefore, the athlete should attend to these
strategies first before any alcohol is consumed.
No alcohol should be consumed for 24 h in the
case of an athlete who has suffered a major soft-
tissue injury.
7 The athlete should rehydrate with appropri-
ate fluids in volumes that are greater than their
existing fluid deficit. Suitable fluid choices
include sports drinks, fruit juices, soft drinks (all
containing carbohydrate) and water (when refu-
elling is not a major issue). However, sodium
replacement via sports drinks, oral rehydration