Nakaka-dehydrate ba ang alcoholic drinks?
Sa mga taong mahilig uminom ng alcoholic drinks, I’m sure napansin ninyo na mas madalas ang pag-punta ninyo sa banyo para umihi, tama? At kung kayo ay nag-babasa basa, malamang na-encounter nyo narin na ang isang disadvantage ng pag-inom ng alcoholic drinks ay ang tendency nito na maka-dehydrate.
Ang totoo, meron talagang diuretic action ang alcohol sa katawan. It has been established since 1942 (1) that there is an estimated excess urine production of 10ml for every 1g of ethanol consumed.
So halimbawa uminom ka ng 330ml light beer na may 5% alcohol. Ibig sabihin nito ay may total na 16.5g alcohol per 330ml bottle of beer. At base sa 1942 study, kung naubos mo ang isang bote na 330ml ay magpo-produce ka ng extra 165ml of urine (16.5g alcohol x 10 mL/g alcohol). 330ml of beer less 165ml fluids = 165ml fluids remaining. Which means, in positive fluid balance ka pa rin kung 1 bottle of beer lang ang iinumin mo.
Isa pang example using 1 drink/shot (45ml) of vodka naman which has 40% alcohol or 18g alcohol per shot of vodka. Which means, sa 1 shot or 45ml na ininom mo ay 180ml ang fluids na ilalabas ng katawan mo (18g alcohol x 10ml/g alcohol). 45ml of vodka less 180ml fluids = -135ml fluids (extra urine output).
So base sa calculations na ito, lumalabas na mas dehydrating ang hard drinks compared sa beer? Tignan natin sa study na ito...
6 healthy male participants who were habitually physically active but were not highly trained were subjected to a dehydrating exercise session and were subsequently given four kinds of rehydration beverage on 4 separate trials:
Trial 0%: alcohol-free beer (base drink) Trial 1%: base drink + 1% alcohol Trial 2%: base drink + 2% alcohol Trial 4%: base drink + 4% alcohol
All drinks contain 2mmol/L sodium and 10mmol/L potassium.
Results show that when higher amount of alcohol (i.e. 4%) was consumed as a rehydration beverage after an exercise-induced dehydration, urine output tend to increase thus delaying the restoration of fluid balance. On the other hand, diluted alcoholic beverages (i.e. 1-2%) have negligible effect on diuresis (2).
Practical application: For recreational athletes or weekend warriors who would normally have a drinking session after an endurance bike ride— kung feeling ninyo na nadehydrate kayo sa bike ride, mas ok kung pipiliin nalang ninyo ang mga low alcohol beers like San Mig Zero or San Mig NAB (pero diko sure ang availability nito sa common restaurants).
Pero kung ayaw nyo maging KJ…
make sure to keep yourselves hydrated before and during your bike ride para kahit paano ay macompensate ang expected diuretic effect of alcoholic beverage. Otherwise, you run the risk of dehydration.
Also take note that any alcoholic beverage containing 4% alcohol or higher, such that of regular beer, wine, and definitely hard drinks can increase your chances of dehydration especially if nagstart kayo ng drinking session na hypohydrated.
Gusto mo malaman kung ano ang effect ng alchohol sa post-exercise recovery? Watch it here:
References: (1) PMID: 16881552 (2) PMID: 9338423