Tag: Alcohol

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Cardiac electrophysiologist Mohamed Kanj, MD, explains why alcohol and atrial fibrillation simply don’t mix.@ClevelandClinic

It’s no secret that alcohol can harm your health. But in a pop quiz, many of us would link alcohol with liver damage — not connect the dots between drinking and developing heart problems, like atrial fibrillation (AFib). We might even think that alcohol in moderation is good for the heart, thanks to the longstanding myth about red wine.

So, let’s set the record straight: Alcohol consumption, in any amount, isn’t doing your heart any favors. In fact, it may even harm your heart. One of the major reasons? It creates just the right conditions for abnormal rhythms, especially AFib, to develop or get worse.

Cardiac electrophysiologist Mohamed Kanj, MD, explains why alcohol and atrial fibrillation simply don’t mix.

Links between alcohol and atrial fibrillation

When it comes to atrial fibrillation, alcohol serves up a triple whammy by:

  • Raising your risk: Regularly drinking alcohol — even at moderate levels — increases your risk of developing atrial fibrillation at some point during your lifetime. Even if your heart rhythm is normal now, drinking alcohol could change that down the road.
  • Making existing atrial fibrillation worse: If you already have a diagnosis, alcohol becomes even more dangerous. “AFib is a progressive disease, meaning it gets worse over time,” Dr. Kanj explains. “That progression will be faster if you continue drinking alcohol.”
  • Making treatments less effective: Nowadays, plenty of AFib treatments are available, but they work best without alcohol in the mix. “When you drink alcohol, every therapy available to us becomes less effective,” Dr. Kanj emphasizes. “This means your symptoms may persist, get worse or require other treatments.”

In all these scenarios, no amount of alcohol is truly safe (more on that in a moment).

How alcohol impacts heart rhythm

Alcohol damages your heart in ways that invite atrial fibrillation to develop. That’s true even if you’re a casual drinker — for example, you routinely have a glass of wine with dinner or throw back a couple of beers at the ballgame. Most of us would consider drinking in moderation to be pretty low risk. But that’s simply not the case when it comes to AFib.

“Drinking a little bit of alcohol every day can slowly cause changes that lead to atrial fibrillation,” Dr. Kanj warns.

These changes include:

  • Cell death: “Alcohol is a toxin at any dose,” Dr. Kanj points out. “But the more you take in, the more it acts.” He adds that it can actually kill your heart muscle cells — including the cluster of cells, called the sinoatrial (SA) node, that sets the pace for your heartbeat. “That node starts dying at a faster rate the more you drink.”
  • High blood pressure: Drinking raises your blood pressure over time. When your blood pressure goes up, your heart gets bigger. This type of structural change raises your risk of developing atrial fibrillation.
  • Poor sleep: Alcohol disrupts your sleep cycle, which translates to low-quality sleep and a host of related health issues, including high blood pressure. “Sleep disruptions also put your heart into what we call a heightened state, where arrhythmias are more likely,” Dr. Kanj says.

Binge drinking, or having four or five drinks within two hours, is especially risky. Dr. Kanj shares that having too much alcohol too fast can lead to a short-term arrhythmia called holiday heart syndrome. While your heart rhythm may return to normal in a couple days, continued heavy drinking can lead to heart damage and repeated AFib episodes.

He also cautions that when you have AFib, drinking alcohol increases your risk of:

  • Thromboembolism (a blood clot that breaks free from where it started, travels through your blood and blocks a blood vessel)
  • Ischemic stroke
  • Bleeding
  • Death

These risks are further elevated if you take blood thinners or drink heavily.

Is any amount of alcohol safe?

We hate to be the bearers of bad news, but no amount of alcohol — even in moderation — is truly safe if you want to avoid or manage AFib.

“From an arrhythmia standpoint, abstinence is best,” Dr. Kanj stresses.

If you’ve been diagnosed with AFib, taking a zero-alcohol approach can help you:

  • Have fewer AFib episodes
  • Feel better from day to day
  • See more effective results from treatments

“The success rate for an ablation, a common heart procedure, is better for those who cut down on alcohol compared to those who continue their usual drinking,” he adds. “But the success rate is highest for those who don’t drink at all.”

If you opt for an occasional drink, Dr. Kanj offers some advice:

  • Learn what counts as a drink. You might think you’re having “just one” when, in fact, your friend (or that friendly bartender) was feeling extra generous. A standard drink is typically 12 ounces of beer, 8 ounces of malt liquor, 5 ounces of wine or 1 to 1.5 ounces of spirits.
  • Know the limit. “Current guidelines suggest no more than two drinks a day for men, and no more than one drink a day for women — but no more than three in a week,” Dr. Kanj shares. “Still, your doctor may advise even fewer. Ask them to weigh in.”
  • Keep track. Many of us think we drink rarely when, in fact, it may happen more often than we realize. The best way to know for sure? Keep a log for a few months. Track the date, time, and the type and amount of alcohol. The results might surprise you.
  • Seek support. Drinking less isn’t always a matter of willpower. Other factors can come into play, including your genes or mental health conditions. If you think you may have alcohol use disorder — which is common and treatable — talk to a healthcare provider.

Final thoughts

Cutting back on alcohol is one of the best ways to prevent atrial fibrillation or manage it once you’re diagnosed. That means it may be time to make some changes to your daily routine.

Dr. Kanj points out that for many people, avoiding alcohol can feel like a tall order because drinking and socializing often go hand in hand. You meet colleagues for happy hour. You celebrate birthdays at the bar. It can become second nature.

But he offers a challenge: “The next time you’re at a bar or restaurant, ask to see the list of nonalcoholic drinks. It’ll likely be longer than your arm. Choose one and try it in place of your usual drink. You might find it easier than you thought to go out and have fun in ways that aren’t so hard on your heart.”

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The real story behind alcohol and your heart health @HarvardHealth

July 6, 2018By Matthew Solan, Former Executive Editor, Harvard Men’s Health Watch

I’m not a regular drinker, nor a teetotaler. But like many people, I enjoy the occasional glass of wine with dinner, and nothing tastes better than an ice-cold beer on a sweaty summer day. Besides, some alcohol is a toast to my long-term heart health. At least that’s what the science says, right? Not really. When it comes to alcohol and heart health, the existing research is quite conflicting — some studies say alcohol improves heart health, while others imply the opposite.

Alcohol and heart health: What’s the real story?

The problem with most alcohol-related research is that it consists almost entirely of observational studies that only show an association, according to Dr. J. Michael Gaziano, a preventive cardiologist with Harvard-affiliated Brigham and Women’s Hospital’s Division of Aging and VA Boston.

So far, the strongest evidence with heart health has shown that alcohol can increase levels of HDL (good) cholesterol. HDL works to keep LDL (bad) cholesterol from clogging your arteries by moving it to the liver, where it’s broken down and removed from the body. Many studies have found that the combination of high HDL and low LDL levels protects against heart attacks and stroke. “However, this is not the most important factor in preventing heart disease, and there are other ways to increase HDL than drinking alcohol, such as regular exercise,” says Dr. Gaziano.

Quantity is a key factor when it comes to alcohol and heart health

While moderate amounts of alcohol can offer some heart benefits, too much can have damaging effects.

For instance, the more alcohol you drink at one time, the higher your heart rate gets, according to research from the European Society of Cardiology. A sudden spike in heart rate is potentially dangerous to people with heart conditions, as it could trigger arrhythmias (irregular heartbeats).

A study in the April 14, 2018, issue of The Lancet looked at the drinking habits of almost 600,000 people without heart disease, and found that people who had 10 or more drinks per week died one to two years earlier compared with those who drank five drinks or fewer per week. Having 18 drinks or more per week cut life expectancy by four to five years.

Focus on moderation

The lack of consistent data means that the takeaway message here is moderation — and the importance of avoiding excessive and binge drinking.

How much is considered moderate? A safe amount is no more than a drink per day, says Dr. Gaziano. “In terms of heart health, there does not appear to be more benefit beyond one daily drink.”

Of course, alcohol content can vary with the type and size of drink. In the United States, a standard drink is approximately 14 grams of pure alcohol, which equates to any one of these:

  • 12 ounces of regular beer
  • 5 ounces of wine
  • 1.5 ounces of 80-proof distilled spirits
  • 1 ounce of 100-proof spirits.

To get a more accurate analysis of your drink in terms of alcohol content per serving size, use this drink calculator from the National Institutes of Health.

One type of drink isn’t better than another, as your body reacts to alcohol the same whether it’s from beer, wine, or spirits, according to Dr. Gaziano.

About the Author

photo of Matthew Solan

Matthew Solan, Former Executive Editor, Harvard Men’s Health Watch

Matthew Solan is the former executive editor of Harvard Men’s Health Watch. He previously served as executive editor for UCLA Health’s Healthy Years and as a contributor to Duke Medicine’s Health News and Weill Cornell Medical … See Full Bio

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Alcohol is a Group-1 carcinogen—but one that happens to be woven into our daily lives @PsychToday

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Psychology Today

@PsychToday

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Alcohol is a Group-1 carcinogen—but one that happens to be woven into our daily lives and often viewed as a go-to way to cope with stress or disappointment. Here are 5 ways to change that mindset, writes

@shailiJainMd

The Hidden Cost of an Evening Glass of Wine

Key points

  • Alcohol is a Group 1 carcinogen—putting it in the same category as asbestos, radiation, and tobacco.
  • Alcohol is woven into our daily lives and often viewed as a go-to way to cope with stress and disappointment.
  • Less than half of Americans are aware that drinking alcohol increases their risk of cancer.
  • There are healthier, more sustainable ways to manage stress.

“I need a stiff drink!” “Let’s drown our sorrows.” “I just need to unwind with a glass of wine.”

Phrases like these are so common, we barely think twice about them. Alcohol has become deeply woven into our daily lives and culture. It’s often seen as a go-to way to cope with stress, disappointment, or just the pressures of everyday life. Got bad news? Feeling overwhelmed? Need to relax? Society has taught us that it’s totally normal—even expected—to pour a big glass of wine, toss back a couple of tequila shots, or order a double whiskey.

In fact, using alcohol to handle stress is often not only accepted but actively encouraged by friends, coworkers, and the media. Movies and TV shows constantly show characters doing the same, reinforcing the idea that this is just how we deal with life.

But here’s the truth: alcohol is the one of the most widely used drugs in the world. And the way we’ve normalized it’s use as a coping mechanism deserves a closer look.

The Hidden Cost of Your Evening Glass of Wine

Alcohol is a toxic, psychoactive substance that can lead to dependence. It’s also been officially classified as a Group 1 carcinogen by the International Agency for Research on Cancer—putting it in the same category as asbestos, radiation, and tobacco. Research shows that alcohol contributes to at least seven different types of cancer, including some of the most common, like colon cancer and breast cancer. In fact, earlier this year, former U.S. Surgeon General Vivek H. Murthy issued a public health advisory warning about the clear link between alcohol use and cancer risk.

What’s concerning is that less than half of Americans are aware that drinking alcohol increases their risk of cancer. As a psychiatrist who often discusses alcohol use with patients, this lines up with what I see in practice. Many people simply don’t know that alcohol is a carcinogen. Even more common is the belief that low levels of alcohol—like a glass of wine a day—are actually good for your health, especially for the heart and brain. But that idea is being seriously questioned. In January 2023, the World Health Organization published a statement in The Lancet Public Health making it clear: When it comes to alcohol, there is no safe amount that doesn’t affect your health.

5 Things to Think About Before Reaching for a Drink to Cope With Stress

  1. Alcohol is a known carcinogen—and a cancer diagnosis can deeply affect your mental health. Depression and anxiety are incredibly common among people with cancer. Research shows that up to 1 in 5 cancer patients experience depression, and 1 in 10 struggle with anxiety—regardless of where they are in their treatment or disease process. In fact, according to international diagnostic guidelines, about 35–40% of cancer patients meet the criteria for a psychiatric disorder. These mental health challenges don’t just impact emotional well-being—they can significantly reduce the overall quality of life for persons living with cancer. The global rate of depression among cancer patients is currently estimated at 27%. This is a noticeable increase compared to earlier data, and this trend appears to be on the rise.
  2. That “relaxing” drink may be increasing your anxiety. While alcohol can feel calming in the moment, it’s a short-lived effect. Once the pleasurable effects of alcohol wear off, anxiety can rebound—often worse than before. Over time, this can make stress and mood disorders more difficult to manage.
  3. Regular drinking can sneak up on you—building tolerance, dependence, and emotional numbness. What starts as the occasional glass of wine to unwind can quickly become a nightly ritual. Your body builds tolerance, meaning you need more to feel the same effects. Emotionally, alcohol can dull not just stress but joy, connection, and motivation—leaving you feeling more flat than relaxed.
  4. Alcohol disrupts sleep, even if it helps you fall asleep. Many people use alcohol to wind down at night, but it actually interferes with sleep architecture. It may help you fall asleep faster, but it reduces the quality of your rest—leading to more fatigue, irritability, and difficulty coping with stress the next day.
  5. There are healthier, more sustainable ways to manage stress. Whether it’s exercise, deep breathing, journaling, therapy, or connecting with others, there are countless tools for managing stress that don’t carry the risks alcohol does. Exploring these options might not provide the instant hit that a drink does—but they build resilience, not reliance.

Facebook image: Just Life/Shutterstock

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Alcohol affects men and women differently, with women being more affected by the health effects of alcohol use (NIAAA, 2011). Yet, a dearth of information investigating alcohol use in women exists: Source:National Library of Medicine (USgov)

The relationship between alcohol consumption and menstrual cycle: a review of the literature:

Abstract

Alcohol use affects men and women differently, with women being more affected by the health effects of alcohol use (NIAAA, 2011). Yet, a dearth of information investigating the alcohol use in women exists (SAMSHA, 2011). In particular, one dispositional factor hypothesized to contribute to alcohol consumption in women is the menstrual cycle. However, only 13 empirical papers have considered the menstrual cycle as related to alcohol consumption in women. These studies fall out with somewhat mixed findings suggesting that the premenstrual week is associated with increased, decreased, or no change in alcohol consumption, likely due to methodological differences in menstrual cycle determination and measures of alcohol consumption. These methodological differences and possible other contributing factors are discussed here with recommendations for future research in this area. Understanding the contribution of the menstrual cycle to alcohol consumption is one step in addressing an important women’s health concern.

Keywords: Alcohol consumption, Menstrual cycle, Women, Women’s health

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No level of alcohol consumption is safe for our health. The WHO

4 January 2023 

News release

Reading time: 3 min (759 words)

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The risks and harms associated with drinking alcohol have been systematically evaluated over the years and are well documented. The World Health Organization has now published a statement in The Lancet Public Health: when it comes to alcohol consumption, there is no safe amount that does not affect health.

It is the alcohol that causes harm, not the beverage

Alcohol is a toxic, psychoactive, and dependence-producing substance and has been classified as a Group 1 carcinogen by the International Agency for Research on Cancer decades ago – this is the highest risk group, which also includes asbestos, radiation and tobacco. Alcohol causes at least seven types of cancer, including the most common cancer types, such as bowel cancer and female breast cancer. Ethanol (alcohol) causes cancer through biological mechanisms as the compound breaks down in the body, which means that any beverage containing alcohol, regardless of its price and quality, poses a risk of developing cancer.

The risk of developing cancer increases substantially the more alcohol is consumed. However, latest available data indicate that half of all alcohol-attributable cancers in the WHO European Region are caused by “light” and “moderate” alcohol consumption – less than 1.5 litres of wine or less than 3.5 litres of beer or less than 450 millilitres of spirits per week. This drinking pattern is responsible for the majority of alcohol-attributable breast cancers in women, with the highest burden observed in countries of the European Union (EU). In the EU, cancer is the leading cause of death – with a steadily increasing incidence rate – and the majority of all alcohol-attributable deaths are due to different types of cancers.

Risks start from the first drop

To identify a “safe” level of alcohol consumption, valid scientific evidence would need to demonstrate that at and below a certain level, there is no risk of illness or injury associated with alcohol consumption. The new WHO statement clarifies: currently available evidence cannot indicate the existence of a threshold at which the carcinogenic effects of alcohol “switch on” and start to manifest in the human body.

Moreover, there are no studies that would demonstrate that the potential beneficial effects of light and moderate drinking on cardiovascular diseases and type 2 diabetes outweigh the cancer risk associated with these same levels of alcohol consumption for individual consumers.

“We cannot talk about a so-called safe level of alcohol use. It doesn’t matter how much you drink – the risk to the drinker’s health starts from the first drop of any alcoholic beverage. The only thing that we can say for sure is that the more you drink, the more harmful it is – or, in other words, the less you drink, the safer it is,” explains Dr Carina Ferreira-Borges, acting Unit Lead for Noncommunicable Disease Management and Regional Advisor for Alcohol and Illicit Drugs in the WHO Regional Office for Europe. 

Despite this, the question of beneficial effects of alcohol has been a contentious issue in research for years.

“Potential protective effects of alcohol consumption, suggested by some studies, are tightly connected with the comparison groups chosen and the statistical methods used, and may not consider other relevant factors”, clarifies Dr Jürgen Rehm, member of the WHO Regional Director for Europe’s Advisory Council for Noncommunicable Diseases and Senior Scientist at the Institute for Mental Health Policy Research and the Campbell Family Mental Health Research Institute at the Centre for Addiction and Mental Health, Toronto, Canada.

We are missing the bigger picture

Globally, the WHO European Region has the highest alcohol consumption level and the highest proportion of drinkers in the population. Here, over 200 million people in the Region are at risk of developing alcohol-attributable cancer.

Disadvantaged and vulnerable populations have higher rates of alcohol-related death and hospitalization, as harms from a given amount and pattern of drinking are higher for poorer drinkers and their families than for richer drinkers in any given society.

“So, when we talk about possible so-called safer levels of alcohol consumption or about its protective effects, we are ignoring the bigger picture of alcohol harm in our Region and the world. Although it is well established that alcohol can cause cancer, this fact is still not widely known to the public in most countries. We need cancer-related health information messages on labels of alcoholic beverages, following the example of tobacco products; we need empowered and trained health professionals who would feel comfortable to inform their patients about alcohol and cancer risk; and we need overall wide awareness of this topic in countries and communities,” adds Dr Ferreira-Borges.

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Does alcohol (wine) cause hair loss? @EverydayHealth

Two women laughing together while holding glasses of red wine
Two friends share laughter and wine during a relaxed evening at home.

Note: While research on alcohol is evolving, the World Health Organization says drinking less or not at all is better for your health.

If you’ve noticed your hair thinning or that you’re losing hair more rapidly, you may be wondering whether your alcohol consumption is to blame. After all, alcohol is tied to a wide range of health issues, from liver disease to nutrient deficiencies and cardiovascular conditions — more than 200 health conditions in all.

[1] Could it also be contributing to your hair loss?

The short answer: Alcohol itself isn’t a direct, proven cause of hair loss. But excessive drinking may contribute to factors that negatively affect hair health, such as nutritional deficiencies, dehydration, hormonal disturbances, and immune system impairment.

[1]

“There’s no direct causal relationship that’s been defined. What we see instead is a suggested link, especially with androgenic alopecia, or pattern hair loss. And it may depend on the type and amount of alcohol consumed,” says Chris Adigun, MD, a dermatologist in private practice in Chapel Hill, North Carolina.

Here’s a closer look at what the science says if you’re worried about the potential role of alcohol in your hair health.

Alcohol and Hair Loss: What the Science Shows

Currently, there’s no strong evidence that alcohol directly causes hair loss. But researchers have studied how drinking causes ripple effects on overall health, including indirectly influencing hair loss.

One research review that included 17 studies and more than 61,000 participants — mostly women — found that consuming higher amounts of sugary drinks and alcohol was linked to more hair shedding. The researchers even suggest that limiting alcohol may be beneficial in supporting hair health, though further research is needed to confirm the findings.

[2]

The research review isn’t able to determine the two are linked, but some clear factors are at play, says Julia Zumpano, RD, a registered dietitian at Cleveland Clinic’s Digestive Disease & Surgery Institute in Ohio. 

“One probable cause could be the role these beverages play in the gut microbiome and nutrient absorption,” Zumpano says. 

Excessive drinkers may also eat less nutrient-dense foods and may be deficient in nutrients crucial to hair health, such as vitamin D, iron, protein, and B12, she says. Chronic nutrient deficiency can weaken the hair’s structure and cause thinning.

[3]

Both theories are backed by research. It’s been established that chronic alcohol use is tied to malnutrition via alcohol’s effects on the small intestine’s ability to absorb key nutrients.

[4]

Genetics are another key factor, according to research. One study that looked at more than 1,100 men who were diagnosed with androgenetic alopecia found that regular drinkers had a 61 percent increased risk that their pattern hair loss would advance to moderate or severe stages.

[5]

In this case, the researchers said doctors should consider counselling patients with a genetic predisposition to hair loss to steer away from alcohol as a preventive measure.

[5]

And then there’s the stress on the body that alcohol may cause, Dr. Adigun says. Excessive drinking can disrupt sleep, trigger dehydration, and weaken the immune system, all of which can indirectly affect hair health.

[6]Should You Drink if You Have Hair Loss?

If you’re already dealing with hair thinning or shedding, do you need to stop drinking altogether? The answer depends on how much you drink and your overall health.

Based on the research, if you’re genetically predisposed to hair loss, Adigun suggests limiting alcohol consumption to avoid accelerating the process. “If someone has a family history of androgenic alopecia, for example, adding alcohol as another risk factor is inadvisable if they want to keep their hair,” she says.

But for most adults, moderate drinking — up to one drink per day for women and two for men, according to U.S. dietary guidelines — is unlikely to directly trigger hair loss, Adigun says.

[7]

If you drink excessively, cutting back may support your hair health indirectly by lessening the negative impact on your sleep, immune system, and your ability to absorb nutrients. 

The term “excessive drinking” typically refers to binge drinking or heavy drinking. Binge drinking consists of consuming multiple drinks on a single occasion — 4 or more for women, 5 or more for men. Heavy drinking is defined as consuming 8 or more drinks per week for women, or 15 or more for men.

[8]

Your best bet is to meet with a dermatologist, who can help sort out the underlying causes of your hair loss — whether they’re genetic, hormonal, nutritional, or related to other health conditions. A dermatologist can run tests, identify the type of hair loss, and create a treatment approach that may combine medications, supplements, and lifestyle changes.

[9]

“Hair loss doesn’t happen in a vacuum, it’s complex. Alcohol is one piece of the puzzle, but we also need to look at genetics, lifestyle, and other contributing factors,” Adigun says.

Does Alcohol Interact With Hair Loss  Medications?

If you’re taking medication for hair loss, you may wonder whether alcohol is safe. Some hair regrowth treatments don’t interact with alcohol, but others may increase your risk of side effects when combined with drinking.

Always ask your doctor or pharmacist before combining the two.

Here’s a look at some common treatments for hair loss and their potential interactions.

Minoxidil (Rogaine)

Topical application of minoxidil has no known alcohol interactions, but oral minoxidil may increase the risk of severe hangovers in people who are drinking heavily while taking the medication.

[10]

[11]

Finasteride (Propecia)

There are no major interactions with alcohol while taking this medication.

[12]

Spironolactone (Aldactone)

This medication is used off-label for female pattern hair loss. While taking it, women should stick within recommended guidelines for daily alcohol consumption — one drink per day or less. Alcohol can make some people feel dizzy or sleepy. If this happens to you, try not to drink alcohol while taking spironolactone.

[13]

[7]

Adigun also reminds people who are already exploring hair restoration options, such as topical and oral medications or injections, to try not to undermine their progress by drinking. 

“If you’re doing treatments like minoxidil or [platelet-rich plasma injections] and at the same time, [you’re] drinking moderately or heavily, you’re adding a risk factor that we know increases [hair loss] severity,” she says. “Why continue a habit that worsens the condition you’re trying to treat?”

The Takeaway

  • Alcohol hasn’t been proven to directly cause hair loss, but excessive drinking can worsen hair shedding indirectly by disrupting sleep, hydration, and nutrient absorption — all of which can affect hair health.
  • Genetics play a key role in pattern baldness — and if you’re predisposed to androgenic alopecia, research suggests that alcohol may accelerate the process.
  • If you’re treating hair loss with medications or procedures, cutting back on alcohol can help you get the best results and avoid undermining your progress. Work with a dermatologist to understand what may be causing your hair loss.

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Alcohol heightens the risk of dehydration @ClevelandClinic






Cleveland Clinic

@ClevelandClinic
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What to know before grabbing an ice-cold beer to beat the heat:

It’s a warm summer day and you’re hanging out with friends and family for the first time in over a year, celebrating being vaccinated and just being together. And to help beat the heat, you reach in the cooler for an ice-cold beer.

While that might be refreshing at the moment, though, there’s good reason to grab some water, too. The heat of summer can be brutal, sometimes, and its effects are amplified when you’ve had a little too much alcohol.

To better understand the risks you face when drinking alcohol during this hot vaccine summer, we spoke with registered dietitian Julia Zumpano, RD.

The biggest danger: dehydration

Whenever you’re outside in the heat for prolonged periods – like at the beach or picnic – you’re at risk of dehydration. Consuming alcohol only heightens that risk.

Alcohol reduces the release of the hormone vasopressin, which keeps your body fluids balanced. At the same time, alcohol is also a diuretic which means more urinating and that can lead to dehydration even without the heat. Add in all that sweat from the hot sun and it’s a recipe for dehydration disaster.

One thing Zumprano points out, too, is that caffeine – whether via coffee, soda or as a mixer for liquor – heightens that dehydration risk even further.

Dehydration can also compound certain aspects of intoxication, she notes. “Altered thinking, altered abilities to drive and make reasonable decisions or even just to have conversations are all things that intoxication can cause.”

Liquor versus beer: Is one worse than the other in the heat?

Given that alcohol content is usually higher in spirits than in your average beer, it makes sense that drinking beer instead of mixed drinks might help you avoid dehydration. But the reality is a little more complex, according to Zumpano.

“If you’re consuming liquor at a volume equivalent to the volume of beer, like 12 ounces of margaritas compared to 12 ounces of an average beer, you will get drunk a lot quicker,” she says. “But if you’re drinking what’s considered an alcoholic drink equivalent, there’s not much of a difference because your alcohol intake is the same.”

According to the National Institute of Health, one alcoholic drink equivalent, also referred to as a “standard drink,” contains around 14 grams of pure alcohol. By those measurements, an average 12-ounce can of beer contains the same amount of alcohol as a 5-ounce glass of wine or a typical shot of distilled spirits like rum, vodka, gin or whiskey.

One thing to keep an eye on, though, is the alcoholic content of your beer. While major brands generally run between 4% and 5% alcohol per 12-ounce can or bottle, certain styles of craft beer are as much as 9% alcohol per the same volume. In other words, one can of your favorite local IPA delivers almost twice the amount of alcohol to your system. 

Beware a false sense of hydration

Another mistake you should avoid, Zumpano says, is thinking that drinking all that liquid rehydrates you. “If you’re drinking a lot of beer or alcoholic seltzer, it can feel like you’re drinking a lot of liquid and staying hydrated, but the alcohol offsets that because it’s the dehydrating factor,” she points out.

Not that drinking mixed drinks is any better, according to Zumpano. “If you’re drinking a sugary, sweet mixed drink, you run into the same thing. It feels like you’re staying hydrated because they go down so much smoother than drinking spirits on the rocks. But it’s the same effect as with beer: The alcohol is still dehydrating you unless you’re also drinking enough water.”

Sugar, the hidden villain

All of these drinks have other adverse health effects, too. They can pack a bunch of calories into a single serving – as many as 400 to 500 calories in some mixed drinks and craft beers – and they can come loaded with carbs.

There’s more, though. “If you’re drinking high sugar, high caloric intake beverages and you’re drinking a lot of them, they can be very filling,” Zumpano says. If you’re feeling full, you might not eat any food which can otherwise help absorb some of the alcohol.

How to counter dehydration: water, water, water

So what can you do to avoid dehydration troubles when you’re sipping your favorite boozy beverage by the pool? “To counteract the dehydration risk of alcohol,” Zumpano says, “drink 8 to 12 ounces of water for every alcoholic drink. It slows your intake, keeps you hydrated and can mitigate negative hangover effects.”

She suggests keeping a reusable water bottle with you that you can refill as the day goes on, taking time to drink the necessary water between beers or margaritas. Another option is to buy a pack of 8-ounce bottles of water and alternate with your booze. And you can always infuse your water with fruit to keep it flavorful.

“It’s also important to know what your trigger for over-consumption is,” she adds. “If you’re triggered by over-consuming beer or alcoholic seltzer, you want to be mindful of that. Try to switch a drink you have better control of and keep the water bottle handy.”