There’s the old myth that you can cure that hangover and get that alcohol out of your system faster simply by getting your sweat on, be it going for a run or hitting the gym. So should you run with a hangover??
Feeling queasy, battling headaches, or suffering from dehydration and fatigue might be the aftermath of a night of overindulgence.
Working out while hungover sounds terrible. Then again, I admit it’s been a real long time since I’ve had that sensation…yup definitely my early 20’s while training for a first marathon.
As for exercising with a hangover, it’s a personal choice based on how you’re feeling. Everyone reacts differently. However, it’s essential to understand the potential risks and rewards. There are also tried-and-tested methods to aid recovery after going a bit too hard.
Does Exercise Help a Hangover?
As already mentioned, you absolutely can workout with a hangover. No one will stop you but yourself.
Studies have shown that being hungover doesn’t seem to impair strength or even short-term endurance.
However, there hasn’t been much investigation into longer duration exercise. I found an interesting study that did examine this with not unexpected results.
The study compared two groups of hikers hiking a gorge. One group had hangovers from a night of drinking and the other group did not. The study found that while the duration of their hikes and the number and duration of breaks didn’t differ significantly between the two groups, their reported levels of exhaustion were significantly different with the hungover group suffering at a greater level.
So while both groups were able to exercise at similar levels, their outcomes were pretty different and showed that exercise may not be the ticket to recovery that the myth suggests. (Did you really think it was??)
Let’s take a look at other potential risks and benefits of working out hungover.
Hazards of Exercising with A Hangover
Despite these discomforts, some may contemplate hitting the gym or going for a run to sweat out the toxins. But is it a wise choice? Let’s delve into the potential risks of working out when hungover.
Exacerbating Dehydration
Alcohol is a diuretic. This means you’ll be losing fluids more rapidly through urination and sweating than if you weren’t drinking. Of all the hangover symptoms you experience, this is probably the cause of most.
Exercising, like running, causes you to sweat more.
Dehydration not only worsens hangover symptoms, but also strains the cardiovascular system, potentially leading to dizziness, fainting, or even more severe complications.
Increased Risk of Injury
Depending on how much you drank and how fast your body metabolizes alcohol, which depends on factors like weight, you may actually still be a little intoxicated the next morning.
This may mean you don’t feel all the effects of the hangover, but still have slower reaction times (hello avoiding cars) or impaired balance (whoops tripped on that curb).
Even if you aren’t dealing with intoxication at this point, you may be a bit foggy. These things can increase the risk of injury through lack of concentration or clumsiness. As a result, running with a hangover or hitting the heavy weights at the gym could be a recipe for disaster.
Reducing Total Recovery
Alcohol stresses the body. It is a toxin after-all. A hangover is a clear sign your body is not at its best and needs time to return to its normal state.
Exercise-induced stress on the body further taxes your already compromised system. Instead of aiding recovery, intense workouts can prolong the time it takes for your body to recover from both the hangover and the physical exertion, leaving you feeling drained and sluggish for longer.
And recovery is a cornerstone of getting the most out of your training.
Are There Benefits to Working Out After Drinking?
You’re probably wondering how there could be any benefits to a workout after reading through all those risks. But you’ll see why I’ve come to this conclusion if you keep reading.
While I may not advocate heading out on a long run or doing an intense strength or cardio workout with a hangover, there could be some value in taking a different approach with a focus on symptom relief.
Let’s be honest a lot of the time, the reason you head out is to cement your badass status. The look at me I can do all the things moment…again, it’s not the worst thing ever, but if you really do have a training goal you’re probably better off taking the rest day.
If you are feeling up to some movement, then we’re going to keep it pretty chill.
Think light yoga (not hot yoga), easy stretching, or a walk, can help you feel better. A few benefits:
- Increased Blood Flow: Gentle exercise, such as light walking or stretching, can promote blood circulation, which may help alleviate some hangover symptoms like headaches and muscle tension.
- Release of Endorphins: Exercise triggers the release of endorphins, neurotransmitters that can improve mood and alleviate feelings of discomfort or malaise associated with a hangover.
- Mental Clarity: Mild exercise can help increase alertness and mental clarity, which might be beneficial if you have tasks or responsibilities to attend to despite feeling hungover.
- Improved Hydration: Engaging in light exercise can encourage fluid intake, aiding in hydration. Just be sure to replenish fluids lost through sweat by drinking electrolyte-rich beverages.
- Routine Maintenance: For some individuals, sticking to their regular exercise routine can provide a sense of normalcy and routine, which may help alleviate feelings of guilt or anxiety associated with indulging in alcohol.
Just remember, a rest day just may be the best option. Taking one day to recuperate after a night of fun won’t throw off any training plan. Most hangovers last 24 hours or less and you should be able to get back on track the next day without issue.
Should You Workout with a Hangover?
If you decide it’s the right choice for you, look at the tips above to modify the duration and intensity of your workout. Remember to stay focused on the larger goal of what you hope to get from the session and that’s unlikely if you’re feeling so poor or foggy.
Lifting heavy could mean poor form leading to injury.
Trying to do a longer run from a state of dehydration could mean increased muscle breakdown and extend the recovery time needed after that workout.
I hope that it’s clear that intense physical activity isn’t going to cure your symptoms when hungover. If anything, it could make things worse. So to run with a hangover not only sounds awful…it could be awful for even longer.
It’s best to take stock of how you’re feeling and focus on symptom relief. This includes hydration, nutrition, and rest. Some light movement may be in order after that, but nothing too intense that may only set you back further.
Just like you would after a long run or heavy strength workout, focus on recovery so you can get back out there and perform your best, sooner rather than later.
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