It is the season to be jolly, but let’s be real—it’s also the season to be a little over-stimulated, overfed, and, let’s face it, a bit overwhelmed by all the holiday hype. The lights are bright, the music’s cranked up, and expectations are higher than the Christmas tree. But here’s the thing: if we don’t hit pause and make some intentional choices, the aftermath of all the feasting and festivities could leave us scrambling to recover in the new year. So, how do we survive the holiday hustle without overdoing the drinks and snacks, and still wake up feeling like a champ? Let’s figure it out, shall we
Liquid Calories.
Taking too much alcohol can prevent you from reaping the rewards of all the work you have put into exercise throughout the year. If you are aiming for a healthy weight and more energy to stay engaged and active in the new year, you might want to consider drinking less and more wisely.
Alcohol is one of the greatest sources of hidden calories in our diets, containing 7 calories per gram, while a gram of protein or carbohydrate contains only 4 calories of energy.
Feel Fitness
Moderation is the key.
You may have started your night out with the best of dietary intentions. After a couple of glasses of beer or wine and a tequila shot, you feel in need of a packet of crisps, chips, or a kilogram of roasted meat to soak up some of the alcohol. Some drinks also come with mixers; sugary drinks like tonic, ginger ale, and coke add roughly 50 calories per mini bottle. Be sure to keep everything in moderation during this season. We are all social animals, and if we do choose to drink, let us all remember that apart from water liquids do have calories.
Healthy Holiday Tips.
When you’re gearing up for a holiday party, make sure you’re not starting the night dehydrated—because nothing says “I’m ready to party” like feeling like a raisin. Start with a non-alcoholic drink to avoid turning into a human sponge from alcohol-induced dehydration. And please, don’t drink on an empty stomach—alcohol and an empty belly are a recipe for a night you’ll regret, especially when it takes hours to process that drink! If you’re alternating between alcoholic and soft drinks, watch out for the sugar content, unless you want to be bouncing off the walls like a toddler on a sugar high. Drink plenty of water and, seriously, don’t feel bad about skipping your workout the next day. Your body’s busy processing that party fuel, dealing with dehydration, and probably trying to figure out why you stayed up so late.
After any event—whether it’s a race, obstacle challenge, or impromptu dance-off—make sure to refuel with some carbs, rehydrate, and repair those muscles. And if you must, reward yourself with a well-deserved glass of wine or beer—but only after your body’s had a moment to thank you for the recovery.
Coach Philip.
So while alcohol might seem like a quick way to unwind, it actually strips your body of the essential fluids it needs to function properly. That’s why it’s important to balance your drinks with water to help counteract the dehydrating effects of alcohol and keep your body hydrated
Alcohol is a Diuretic
Alcohol is a diuretic, which means it increases urine production, leading to more frequent trips to the bathroom. When you consume alcohol, it suppresses the release of an antidiuretic hormone called vasopressin, which normally helps your body retain water. Without this hormone doing its job, your kidneys expel more fluid than usual, leaving you more dehydrated. This dehydration can lead to symptoms like a dry mouth, fatigue, and headaches, often making you feel sluggish and out of sorts the next day.
You can Still Have Fun Without Overdoing it
Even if you’re not a big drinker, the holiday season has a way of drawing us into the social spirit, and with that often comes alcohol. But beyond the calories, too much alcohol can lead to some serious health risks like hypertension, stroke, heart and liver disease, and even certain cancers. So, while we’re all social animals enjoying this time of year, let’s keep in mind that, apart from water, liquids can pack a caloric punch. Remember, you can still have fun without overdoing it—just drink smart, enjoy the company, and keep your health in check. Here’s to a happy, healthy holiday season!