Alcohol Awareness How it affects you

What is alcohol?  Ethyl alcohol or ethanol  Psychoactive drug  Fermented yeast, sugar, and starches

What does it do to you?  CNS depressant  Effects directly related to consumption (DUI, Underage)  Impair judgment, lengthens reaction time, slur speech, & unsteady walking  Large amounts = coma or death  Interacts with prescription drugs

What is a standard drink?  1 – 12 oz beer  1 – 5 oz glass of wine  1 – 1.5 oz shot  Each contain ½ ounce of alcohol

Is beer/wine safer?  None are safer than the other  All contain the same amount of alcohol

What is moderate drinking?  Women – 1 drink per day  Men – 2 drinks per day What is heavy drinking?  Women – more than 1 drink per day  Men – more than 2 drinks per day

What is binge drinking?  Usually 5 or more drinks in a row or in a short time  Solo cup – 20 oz. (=more than 1.5 beers)

The Legal Limit  Against the law if under 21  In CT 0.08% legal limit  Equal to approx. 4 drinks in an hour  Each serving is approx  Metabolize at approx /hour

WOMEN Approximate Blood Alcohol Percentage DrinksBody Weight in Pounds Only Safe Driving Limit Impairme nt Begins Driving Skills Significan tly Affected Possible Criminal Penalties Legally Intoxicate d Criminal Penalties One drink is 1.5 oz. of 80 proof liquor, 12 oz. of beer, or 5 oz. of table wine.

MEN Approximate Blood Alcohol Percentage DrinksBody Weight in Pounds Only Safe Driving Limit Impairment Begins Driving Skills Significantly Affected Possible Criminal Penalties Legally Intoxicated Criminal Penalties One drink is 1.5 oz. of 80 proof liquor, 12 oz. of beer, or 5 oz. of table wine

Performance Consequences  When consumed during a training period - Full recovery is compromised - Full recovery is compromised - Training & optimal performance - Training & optimal performance hindered hindered

Injuries  Lengthens recovery time due to vasodilation – impairs recovery  Counterproductive to reducing inflammation  Should avoid for hours

Reaction Time  Hangovers reduce performance by 11%  Reaction time reduced for up to 72 hrs  Alcohol reduces performance

Hydration  Increases urine loss  Reduces endurance capacity  Within 4 hrs – fluid loss is up to 3% BW  A 2% decrease in BW = 22% decrease in endurance performance

Recovery  Interferes with muscle recovery  Diminishes glycogen stores  Glycogen is body/brain primary fuel  Carb based sports drink (Powerade/Gatorade) used to refuel

Nutrition  Alcohol compromises Carbohydrate metabolism & glycogen storage  Chronic glycogen depletion is worst enemy  Drinking hinders proper nutrition  Alcohol NOT ideal for rehydration  Training/Competition SHOULD NOT consume alcoholic beverages consume alcoholic beverages

Questions?