Body Aching After Alcohol - Causes and How to Find Relief
It's not uncommon to experience body aches and muscle soreness after a night of drinking alcohol. Hangovers can leave you with symptoms like headache, fatigue, nausea, dizziness and body aches. While these painful symptoms are caused by the dehydrating effects of alcohol, there are ways to help ease the muscle aches and get relief.
What Causes Muscle Aches After Drinking?
There are a few reasons why your body may ache after consuming alcohol:
Dehydration
Alcohol is a diuretic, meaning it causes your body to purge fluid. This leads to dehydration and the loss of important electrolytes like potassium and sodium. Dehydration can cause muscle cramps, spasms and generalized aches all over.
Inflammation
Alcohol causes inflammation, which can make muscles tender and sore. This is especially true if you experienced any muscle strain from exercise or activity while drinking.
Poor Sleep
Alcohol disrupts sleep cycles and quality of sleep. Lack of restorative deep sleep can make it difficult for muscles to recover from any exertion.
Nutrient Deficiency
Heavy drinking can lead to vitamin deficiencies, especially B vitamins involved in energy metabolism and muscle function. Lack of these nutrients leaves tissue tender and aching.
Electrolyte Imbalance
Along with fluid loss, alcohol causes depletion of electrolytes like magnesium, potassium and sodium. This electrolyte imbalance can lead to painful muscle spasms and widespread aching.
Muscle Groups Most Affected
While alcohol can cause pain and soreness throughout the entire body, certain muscle groups tend to be affected the most:
Leg Muscles
The large muscles of the legs like the quadriceps and hamstrings are commonly sore and stiff the day after drinking. This is from standing and walking more than usual while out drinking.
Arm and Shoulder Muscles
Hanging onto the bar for balance or carrying heavy items causes strain to the arms and shoulders. This leads to achiness in these areas during a hangover.
Core Muscles
Poor posture from alcoholic dizziness works the core muscles harder to keep the body stable. You may feel pain in the abdominals, lower back and obliques.
Neck Muscles
Falling asleep in an odd position under the influence can cause the neck to be hyperextended or strained. This commonly leads to muscle stiffness and soreness.
Tips to Relieve Muscle Aches After Drinking
Here are some of the most effective remedies to help relieve aching muscles and body pain after drinking alcohol:
Rehydrate
Drink plenty of water and electrolyte drinks like coconut water or sports beverages. This combats the dehydrating effects of alcohol.
Take Anti-Inflammatory Medication
Over-the-counter medications like ibuprofen (Advil) or naproxen (Aleve) can reduce inflammation that contributes to muscle aches.
Massage Sore Muscles
Use a foam roller, tennis ball or just massage by hand to increase circulation and ease soreness in aching muscles.
Stretch Thoroughly
Gentle stretching helps relieve tension and loosen up stiff, sore muscles after drinking.
Take an Epsom Salt Bath
Soaking in a warm bath with Epsom salts can relax muscle tension and replace lost magnesium to ease cramps.
Get Light Exercise
Going for a walk, using light weights or stretching can get blood flowing and reduce muscle soreness.
Use Heat or Cold Therapy
Apply a heating pad or ice packs to painful areas to encourage healing and reduce inflammation.
Get Enough Rest
Make sure to get adequate sleep so your body can repair itself and muscles can fully recover.
Take Vitamins and Supplements
B vitamins, magnesium and potassium supplements can help replenish depleted nutrients.
Foods and Drinks to Help Sore Muscles
Consuming the right nutrients can speed up muscle recovery. Here are some options:
Bananas
Provide potassium to prevent muscle cramps and spasms.
Avocados
Healthy fats reduce inflammation that causes aches and pain.
Spinach
Magnesium helps muscles relax and function properly.
Salmon
Omega-3 fatty acids decrease post-exercise soreness.
Milk
The protein in milk helps repair damaged muscle tissue.
Cherry Juice
Compounds in cherries reduce muscle pain after strenuous exercise.
Chamomile Tea
Has anti-inflammatory and antispasmodic effects to relieve muscle tension.
Can Alcohol Cause Long-Term Muscle Damage?
In general, the muscle pain experienced after occasional alcohol consumption is temporary and goes away in a day or two. However, long-term heavy drinking can cause muscle damage and issues like:
Loss of Muscle Mass
Chronic alcohol use interferes with protein synthesis needed to maintain muscle. It also decreases testosterone, leading to reduced muscle mass.
Muscle Weakness
Long-term deficiency in protein and vitamins from excessive alcohol intake causes decreased muscle strength and function.
Muscle Cramps and Spasms
Heavy drinkers are often deficient in electrolytes like magnesium and potassium needed for proper muscle contraction and relaxation.
Fatty Liver Disease
Alcohol can cause fat buildup in liver cells, which impairs the liver's ability to utilize protein for muscle growth and repair.
Neuromuscular Disorders
Chronic alcoholism can damage nerves that control muscle movement, causing problems like tremors or loss of coordination.
Tips to Prevent Muscle Problems from Alcohol
You can help minimize muscle issues from drinking alcohol by:
Practice Moderation
Limit alcohol intake to occasional moderate consumption according to recommended guidelines.
Stay Hydrated
Drink water before, during and after alcohol consumption to avoid dehydration.
Eat Protein and Nutrient-Rich Foods
Make sure your diet contains plenty of lean proteins, fruits, vegetables and healthy fats.
Take Vitamin Supplements
B complex, magnesium and potassium supplements can help compensate for alcohol-related deficiencies.
Build Muscle Through Exercise
Weight training, strength training and resistance exercises promote muscle growth.
Allow for Muscle Recovery
Refrain from strenuous workouts after drinking to give muscles time to heal.
See a Doctor if Persistent
Seek medical advice if muscle issues last more than a few days or impact daily life.
When to Seek Medical Care
In most cases, the muscle soreness and aches from drinking resolve on their own within a day or two. But see a doctor if you experience:
- Severe muscle weakness
- Muscle spasms, cramps or tremors
- Muscle pain that persists longer than 3 days
- Loss of muscle coordination or control
- Urine darker than usual, indicating rhabdomyolysis
- Any neurological symptoms like numbness or tingling
These could be signs of a more serious health condition requiring medical evaluation.
The Takeaway - Caring for Aching Muscles After Alcohol
It's common to have body aches and sore muscles after drinking alcohol. Stay hydrated, use pain medication wisely, stretch, and eat nutritious muscle-supporting foods to find relief. Make sure to practice moderation and good self-care to avoid long-term issues. Pay attention to your body - if muscle problems persist, see your doctor. With some patience and TLC, your muscles should be back to normal quickly.
FAQs
Why do my muscles ache after drinking alcohol?
Alcohol leads to dehydration, inflammation, electrolyte imbalance, and nutrient deficiency - all of which can cause muscle aches and pain the next day.
What is the best way to relieve muscle pain from a hangover?
Drink plenty of water and electrolyte drinks, use over-the-counter pain medication wisely, massage sore muscles, take an Epsom salt bath, and get gentle stretching or light exercise.
How long do muscle aches last after drinking?
For most people, muscle pain and soreness after alcohol resolves within 1-2 days. See a doctor if it persists longer than 3 days.
Can alcohol cause long-term muscle damage?
Yes, chronic heavy alcohol use can result in muscle wasting, weakness, cramps, spasms, and neurological issues. Moderate drinking is unlikely to cause permanent damage.
How can I prevent muscle problems from alcohol?
Drink water, eat a balanced diet high in protein, take supplements, limit alcohol, allow muscles to recover between workouts, and build muscle through exercise.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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