Beer and Exercise

Beer has been deemed one of the common celebratory drinks for hundreds of years whether it be following a major victory, accomplishing a long run, or for rewarding oneself for doing well during a competition. Despite its widespread popularity as a drink used for celebration, very few studies have analyzed the effect drinking a beer post exercise has on the body. Many confounding factors impact these findings, such as the type of beer consumed (lager vs. stout), alcohol percentage, type of exercise being performed (aerobic vs. anaerobic), and drink schedule/volume drank. While there are many obvious detrimental health effects on the body from alcohol consumption such as decreased neuromotor function, muscle protein synthesis, and increased diuresis, there may be some benefits to indulging in beer consumption following exercise with the right guidelines.

Of the few studies that analyzed the effects of beer consumption in conjunction with exercise, hydration levels was one of the primary factors measured. When exercising, fluid is released via sweat, and rehydration (drinking water) post exercise is essential in order to return the body to a homeostatic state. When considering rehydration, it was found that “choosing lower alcohol beer and/or adding Na+ may aid with fluid retention, at least when fluid intake is standardized to body mass” (Wynne, 2021), but if food is consumed in conjunction with a beverage, the effects are diminished. Beers with lower alcohol levels (less than 4%) had similar rehydration impacts to water following exercise, but consumption in moderation should be taken into consideration. Additionally, adding 25 mmol/L Na+ to “ 2.3% beer enhances postexercise rehydration (lower urine volume and better net fluid balance) relative to 4.8% beer, even if 4.8% beer contains 25 mmol/L Na+” (Wynne, 2021). Choosing beers with low alcohol percentage and adding table salt or baking soda aids in rehydration, and higher percentage beers should be avoided when attempting to restore hydration levels following exercise.

Another factor in addition to hydration levels that was measured was the impact of the organic compound, polyphenol, found in beer. Polyphenols are said to contain “antiviral and inflammation-reducing properties”, proving to be advantageous to the respiratory system following exercise (Wynne, 2021). While the highest amounts of polyphenols are typically found in darker beers such as stouts, they are found to be most beneficial to respiratory protection in 0% non alcoholic beers. Respiratory protection was found in marathon runners, and this data can also be extrapolated to heavy trainers in preventing respiratory infections. 

More studies must be done to account for the missing factors mentioned above, as well as to determine the maximum specific quantities of beer that can be consumed before the benefits become detrimental. Consuming in moderation is always key if choosing to drink a beer following exercise, especially when trying to take advantage of beer’s potential benefits. Drinking lower percentage beers, adding salt or baking soda, and choosing beers high in polyphenols may aid in the recovery process following exercise, but it is always essential to be mindful of the volume and frequency of alcohol ingested.

References

Wynne, J. L., & Wilson, P. B. (2021, July 20). Got beer? A systematic review of beer and exercise. 

Human Kinetics. From https://journals.humankinetics.com/view/journals/ijsnem/31/5/

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Written by Kaylee Arthur, student of Dr. Natasha Hastings