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In many social circles, alcohol consumption is taken for granted. In such environments, it can be challenging to find a balance between social interactions and personal health and fitness goals. Moreover, myths about alcohol circulate, such as the notion that daily consumption in small amounts is harmless. Let’s take a closer look at this.

Ethanol Content in Alcoholic Beverages

The alcohol content of beverages is often indicated in percentages. Ethanol, the type of alcohol found in alcoholic drinks, contributes to this percentage. The percentage indicates how much ethanol is present per 100 milliliters of the beverage. For example, a drink with an alcohol content of 5 percent by volume contains 3.9 grams of ethanol per 100 milliliters of the beverage.

As mentioned in my nutrition article, the three macronutrients provide energy—1g of protein: 4 kcal, 1g of carbohydrates: 4 kcal, and 1g of fat: 9 kcal. In contrast, 1g of ethanol provides 7 kcal. Unlike the macronutrients, however, ethanol is not essential for the human body and offers no nutritional benefits.

Maximum Daily Recommendations for Ethanol

I have reviewed various reports from official health organizations, and it appears that alcohol limits vary by region and source. Some reports suggest an upper limit of 30g of alcohol per day for men and 15g for women, while others recommend a maximum of 20g for men and 10g for women. Others do not specifying a direct gram amount, instead advising men to have no more than two drinks and women to have one drink per day.

A common recommendation found in various articles sets the upper limit at about 24g for men and 12g for women.

In case you're wondering why a lower amount is recommended for women, it's due to physiological differences between men and women. Women typically have a higher percentage of body fat and a lower percentage of water than men, which means they dilute alcohol less efficiently. Also, women metabolize alcohol differently than men, and it can enter their bloodstream more quickly, exposing them to the effects of alcohol more swiftly and intensely.

Calculating the Ethanol Content in Beverages

So, let's take the daily limits of 24g of ethanol for men and 12g of ethanol for women as a starting point. But how much ethanol is in different beverages? This information is usually not provided on the packaging.

With my new Ethanol Content Calculator, you can easily determine the ethanol content of various drinks. You only need to input the consumed amount in liters and the alcoholic percentage of the beverage. For example, a beer with 0.5l and an alcohol content of 5.2% contains about 20.5g of ethanol. A small glass of red wine with 0.125l and 12% alcohol contains 11.8g of ethanol.

Based on these calculations and considering the limits of 24g of ethanol for men and 12g of ethanol for women, men could consume one beer and women one small glass of red wine per day without exceeding the recommended limits.

But that's not a good idea either. The reason the limits for the recommended ethanol amount are continually being lowered is that even quantities of 20g for men and 10g for women can cause health problems. Even moderate alcohol consumption can increase the risk for various health issues. 

Low-risk does not mean no-risk. The probability for an alcohol-related illness becomes less but is not eliminated.

Moreover, the recommended amount doesn't consider many specific factors like body size, weight, and individual risk. Drinking alcohol every day, even in small amounts, will lead to long-term problems. And many will also occasionally tend to exceed the recommended maximum amount.

Health Risks of Alcohol Consumption

Let's now look at the health problems that can even be caused by alcohol consumption in moderate amounts.

These are potential physical health problems:

• Cancer: There is a strong association between alcohol consumption and various types of cancer. These include malignant neoplasms of the oral cavity and pharynx, esophagus, colon, rectum, liver, larynx, and breast.

• Liver Diseases: Alcohol is a known cause of various liver diseases, such as liver cirrhosis.

• Gastrointestinal Diseases: Alcohol consumption can increase the risk of various gastrointestinal diseases.

• Cardiovascular Diseases: Increased alcohol consumption is associated with an elevated risk of hypertension, hemorrhagic and ischemic strokes.
  
  

And these are additional health problems that come with even moderate alcohol consumption:

• Mental Health Problems: Alcohol dependency and other mental health issues can be triggered or exacerbated by alcohol consumption.

• Injuries: The likelihood of injuries (e.g., due to accidents) can be increased by alcohol consumption.
  
  

And these are further impacts of alcohol consumption that are often overlooked:

• Nutrient Intake: Alcohol can impair the absorption and uptake of essential nutrients in the body as it disrupts the function of the digestive system. This can lead to nutrient deficiencies which, in turn, can cause other health problems.

• Food Cravings and Weight Gain: Alcohol can stimulate the appetite and lead to cravings, particularly for fatty and sugary, thus high-caloric foods. Moreover, alcohol contains empty calories, which can also contribute to weight gain.

• Sleep Quality: Although alcohol can make you sleepy, it disrupts the sleep cycle and can severely impair sleep quality.

• Immune Function: Regular alcohol consumption can weaken the immune system and increase susceptibility to infections.
  
  

Disturbed hormone balance, impaired cognitive abilities which increase the risk of neurological diseases, or difficulties in blood sugar control in people with diabetes. The list of negative impacts of alcohol is virtually endless.

Health Benefits of Red Wine?

It's true that some studies suggest that moderate consumption of red wine can have certain health benefits. These benefits are often attributed to the contained polyphenols, especially resveratrol. Resveratrol is an antioxidant found in grape skins and may have anti-inflammatory properties. It could contribute to reducing the risk of heart diseases and promote longevity.

Essentially, this means that the benefits of red wine are more based on the natural compounds contained in grapes than on the alcohol content. If you want to take advantage of the health benefits of polyphenols, it may be a wise choice to opt for alcohol-free alternatives like grape juice or grape seed extract to avoid the risks associated with alcohol consumption.

Alcohol and Calories

The calories from alcohol can quickly add up, especially when you consider that many alcoholic beverages also contain sugar and other ingredients that provide additional calories. For example, a glass of red wine contains about 125 kcal, a bottle of beer 200 kcal, and a sweet cocktail can easily contain over 400 kcal or more.

An interesting aspect of ethanol is its high Thermic Effect of Food (TEF), which means that the body needs a considerable amount of energy to metabolize alcohol. The TEF is the energy expenditure that the body needs to digest, absorb, and process food. Ethanol has a TEF rate of about 20-30%, which means that 20-30% of the calories ingested from alcohol are used for the processing and metabolism of alcohol. This is very high compared to the TEF rates of carbohydrates (5-10%) and fats (0-3%). Protein has similar TEF rates (20-30%).

If 1 g of ethanol has approximately 7 kcal, about 5.6 kcal remain after accounting for the Thermic Effect of Food (TEF) when 20% is subtracted.

Despite the high TEF of ethanol, consuming alcoholic beverages is not an effective way to lose weight or control calorie intake, especially because alcoholic drinks often contain additional calorie-rich ingredients. Besides, people tend to eat more when they drink alcohol, which can further increase the overall calorie intake.

Alcohol Metabolism and Breakdown

The general rate of alcohol breakdown ranges between 0.1 and 0.15 grams per kilogram of body weight per hour. However, there are several factors that can influence alcohol metabolism, such as gender, body weight, metabolic rate, and whether you have food in your stomach.

Men and women metabolize alcohol differently. Generally, men can break down alcohol faster than women, partly due to differences in body composition and enzymes involved in alcohol metabolism.

With my new Alcohol Metabolism Calculator, you can get an estimate of how long it will take for the alcohol in your system to be broken down. For example, an 80 kg man would take approximately 1.67 hours to fully metabolize the alcohol after consuming a beer (about 20 grams of ethanol).

It is also possible to calculate your estimated Blood Alcohol Concentration (BAC) based on the amount of consumed alcohol, your weight, and other factors. The BAC indicates how much alcohol is currently in your blood and can give you an idea of how drunk you are.

However, these calculations are only estimates and should not be used as precise measurements or legal advice. Even if the calculator shows that the alcohol in your system has been metabolized, you should avoid driving or operating machinery if you have consumed alcohol. The only safe BAC while driving is 0.0. It's always better to play it safe and opt for alternative transportation if you have consumed alcohol.

Effects of Alcohol on Muscle Building and Fat Loss

Consuming alcohol can impair fat loss because the body must first metabolize the alcohol and break down the resulting acetate before it can burn fat again. Alcohol is a high priority for the body since it is considered a toxin that must be removed from the system as quickly as possible. 

When you consume alcohol, fat loss temporarily takes a backseat. However, once the alcohol is fully metabolized and you're in an overall caloric deficit, weight loss will still occur.

It is therefore possible to occasionally consume alcohol and still lose weight.

Just as with weight loss, alcohol can also interfere with muscle building. It interferes with protein synthesis, the basic process necessary for muscle tissue repair and growth. Again, however, it's the overall caloric balance and macronutrient distribution that counts.

In addition, there are other factors that can limit your progress, such as lower exercise performance, poorer recovery, and dehydration. Whether occasional alcohol consumption is worth these trade-offs is a personal decision.

Strategies for Alcohol-Rich Social Gatherings

On a day when a social gathering with copious amounts of alcohol is planned and you don't want to ruin your weekly calorie goal, especially during a dieting phase, a tailored approach to nutrient intake can be beneficial.

It's commonly recommended to eat a fatty and carbohydrate-rich meal before an extensive round of alcohol to better tolerate it. Yes, that's true. If you want to, you can do that, but you will significantly exceed your caloric needs—both through the preemptive meal and through the alcoholic drinks and potential late-night snacks.

To avoid this, we need to do just the opposite and you should significantly reduce fat intake on this day to below 0.3 g per kilogram of body weight and carbohydrate intake should be below 1.2 g per kilogram of body weight. Maximize your protein intake as much as possible and exceed 3 g per kilogram of body weight.  Ideally, you should mainly consume vegetables and lean protein sources on this day to induce a feeling of satiety.

You will then be well-prepared for the evening. The choice of beverages can also make a significant difference, as the calorie counts vary greatly. A good bottle of beer, sadly, has a whole 200 kcal. At a cozy gathering, four beers can quickly add up to 800 kcal.

Calorie-wise, dry wines and spirits like vodka, gin, and rum could be a better choice as they contain little to no carbohydrates and thus fewer additional calories. For mixed drinks, like rum and cola, you could use zero-calorie products for mixing. This approach can help you stay in a calorie deficit, or at least not go too far into calorie surplus.

So, what might such a day look like: An 80 kg adult should consume a maximum of 24g fat, 96g carbohydrates, and ideally 240g protein on this day, totaling 1560 kcal.

Of course, how many calories you have left depends on your calorie consumption now. On an active day where I exercise and keep my activities high with gardening and household chores, my total expenditure is more than 3500 to 4000 kcal.

However, we're working with a somewhat lower value of 3000 kcal here. In this case, we would still have about 1440 kcal remaining.

I don't know what your alcohol tolerance is, but it should be quite feasible to get a decent buzz, if that's what you're aiming for, while still staying within your caloric limits. For instance, consider the following drinks: 2 glasses of red wine, 3 glasses of white wine spritzer, 6 glasses of vodka with Coke Zero, 5 shots of spirits, and 1 shot of tequila. This totals about 1,385 kcal, which should still be within the range of your daily caloric expenditure. Naturally, if you're expending more calories, you'll have more leeway.

The challenge rather lies in not consuming tons of salted peanuts or other late-night snacks on the side.

Reality often differs, but this could be a way to go about it. Personally, it wouldn't be for me, firstly because I don't like to get completely drunk, and secondly because I prefer beer.

Please note, however, that this method is not a free pass for daily drinking, but a way to enjoy a boozy night without compromising your fitness goals.

This is also not healthy. The idea that occasional excessive alcohol consumption over a short period is less harmful than daily moderate consumption is a fallacy. This especially increases the risk for acute health problems like alcohol poisoning, accidents, and injuries significantly.

And that's not all. The risk for long-term health issues, like cardiovascular diseases, liver diseases, and neurological damage, also exists. Even if the exposure to alcohol is less frequent, the intensity of consumption during a binge-drinking session can cause significant damage.

The Day After: Post-Care for Nights Heavy on Alcohol

The day after a night of heavy drinking can be a challenge, depending on the amount of alcohol consumed. What often gets overlooked is that this can also impact your fitness goals. Even if we made sure to keep calories in check the day before so as not to jeopardize our progress, it would be counterproductive to undermine that the next day by lying in bed exhausted all day and possibly behaving in a nutritionally unfavorable manner.

Let's start with actions we can take before bedtime. Eating a meal is not an option in this case, as we've decided to keep our calorie count in check. Therefore, it's better not to immediately go to bed but perhaps stay awake for another hour and drink plenty of water. This should not only happen before going to sleep, but also intermittently during alcohol consumption by consuming calorie-free beverages, as alcohol has a diuretic effect and can cause dehydration, leading to headaches and dizziness.

The next morning, and if you wake up during the night, the intake of water should continue. In addition, consumption of electrolyte-rich beverages could help stabilize the body's electrolyte balance more quickly, as alcohol causes the body to lose important salts and nutrients in addition to fluids. Afterward, it might be beneficial to take a long walk in the fresh air.

You can find electrolyte drinks in drugstores and pharmacies, but they are also easy to make at home. Here's a simple recipe:

Ingredients:

• 1 liter of water

• Juice of 2 lemons

• 1/4 teaspoon of salt (about 1.25 grams)

• 2 to 3 tablespoons of honey or maple syrup (to taste)

Preparation:

1. Pour the water into a bottle or pitcher.

2. Add the lemon juice.

3. Add the salt and stir well until it dissolves.

4. Add the honey or maple syrup and stir well until it dissolves. You can adjust the sweetness according to your taste. (Note the caloric content)

The drink can be prepared in advance and stored in the refrigerator to be enjoyed chilled. Alternatively, you can prepare it fresh and serve it with ice cubes.

Other home remedies that might help and most people have at home are apple spritzer and orange juice, diluted with plenty of water. Additionally, eating a banana can be advantageous as it is rich in potassium, sodium, and other salts.

One can also take supplements such as vitamin B or vitamin C, though more research is needed here to clarify their effectiveness against hangovers.

If all these measures do not help, you can also resort to medication, but here you need to be careful when taking it. Pain relievers like acetaminophen should be avoided, as they can strain the liver when combined with alcohol. Ibuprofen or aspirin could be safer alternatives, but it is always better to consult a doctor.

Social Challenges

Depending on the social environment, it can often be difficult to abstain from alcohol consumption. Although many people know that drinking alcohol can have negative health effects, many still encourage you to drink, even if you kindly decline. After all, one little glass never hurt anyone. These aspects are already known in the fitness scene. If you opt for a salad with turkey strips in the office instead of a pizza pocket, you often get strange looks. Even for the consumption of zero-calorie drinks, you often have to justify yourself. The same often happens when you say no to alcohol. And that's problematic. If anyone reading this behaves in such a way, I have a tip: The only correct next question you can ask when someone declines an alcoholic drink is: "What can I offer you instead?"

Declining alcohol or choosing healthy eating options should not require justification.

From Pleasure to Dependency: Recognize, Accept, Act

We now know that even moderate amounts of alcohol can be harmful on a daily basis, and that even occasional binge drinking harms the body. However, that's not the only problem. Another serious consequence of alcohol consumption is the possibility of alcohol dependency. The risk of developing such a dependency increases with the amount and frequency of alcohol consumption.

Alcohol dependency, also known as alcoholism, is a chronic disease characterized by uncontrolled consumption despite negative health and social consequences. Physical dependency manifests itself through withdrawal symptoms when alcohol is not consumed, and psychological dependency through a strong desire for alcohol and the inability to stop consumption despite knowledge of its harmful effects.

If there is suspicion or one is pointed out that alcohol dependency might be present, the following three-point plan could be helpful:

1. Self-awareness: The first step in overcoming alcohol dependency is acknowledging the problem. It's important to recognize and accept the effects of alcohol consumption on one's own life and health and to realize that help is needed.

2. Support from Friends and Family: Confiding in trustworthy friends and family members can be a huge relief and provide essential support on the path to recovery.

3. Seek Professional Support: Managing alcohol dependency can be facilitated by expert advice and support from doctors and therapists. They can develop individual treatment plans and provide guidance for dealing with withdrawal symptoms and relapses. Self-help groups like Alcoholics Anonymous, as well as professional therapy programs, enable exchanges with other affected individuals and promote the development of coping strategies.

Closing Words

As with many things, the dose makes the poison when it comes to alcohol. However, the threshold at which alcohol becomes harmful is quickly reached. While complete abstinence from alcohol is not necessarily essential for healthy individuals, it should not become a daily indulgence.