Your Fitness When You Drink

Let’s Keep It Real..Wine and Liquor?

You Love Your Workouts and Your Weekend Glass of Wine

Look, we’re not here to shame a girl for enjoying a cocktail. If you’ve ever wondered whether that glass of red or late-night margarita is messing with your gains, you're not alone. As someone who lives for a sweaty workout and also loves brunch mimosas, I had to find the truth. Spoiler alert: alcohol doesn’t ruin your fitness—but it definitely plays a role in how you feel, recover, and perform.

Here’s what actually happens when you mix alcohol with your fitness routine.

Alcohol Can Mess With Muscle Recovery

After a tough strength session, your body kicks into repair mode. But alcohol can interfere with protein synthesis, aka your body’s ability to rebuild muscle. So, if you’re sipping wine right after leg day, just know you might not be recovering as efficiently.

Pro Tip: Give your body a window of recovery (at least 24 hours) before mixing in alcohol post-training.

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Girls Taking The Field in Flag Football and Rugby

It Dehydrates You Big Time

Alcohol is a diuretic, which means it increases fluid loss. This can leave you feeling sluggish, sore, and dehydrated—especially if you’re working out the next morning. Even a single drink can impact hydration and electrolyte balance, both of which are key for peak performance.

Hydrate like a Fitgirlbomb queen. Match every cocktail with a full glass of water and don’t forget your minerals.

Your Sleep Takes a Hit (And That Matters)

Good sleep = good workouts. Alcohol can mess with REM sleep, the deep phase where most recovery happens. Even if you sleep 8 hours, it might not be quality sleep and that impacts mood, strength, and energy levels.

Pro Tip: Save the cocktails for nights when you don’t have a workout early the next day.

So…Should You Quit Drinking to Reach Your Fitness Goals?

Nah, sis. It’s about balance not restriction. You don’t have to give up your favorite rosé to get stronger. But being intentional about when, how much, and how often you drink makes a big difference.

Here’s what works

Limit drinks to 1–2 times per week

Skip sugary mixers and hydrate before/after

Avoid training immediately after drinking

Prioritize sleep and recovery on drinking days

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Fitness and Fun Can Coexist

You’re allowed to toast to your wins and still chase your goals. It’s not about being perfect it’s about being smart. Your body is putting in the work, and it deserves support.

So cheers to lifting heavy, living fully, and knowing that your wine glass doesn’t define your progress you do.

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