Why Drinking Less Alcohol Is a Win for Runners. This post also contains Simple Mocktail Recipes You’ll Love!
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With a new year, a few topics seem to dominate conversations. Topics like resolutions, health goals, vision boards, self-care, and daily planners (this is my year guys! I can feel it). And for some, the goal of completing Dry January is on the board.
Before we get too far into this, I want to note this isn’t meant to be a post about recovery. This is meant to be a post about drinking less alcohol and alcohol alternatives. Your relationship with alcohol is personal and I’ve included a few resources if you are struggling. Also, I love this podcast episode from Search Engine called, “How do you know when it’s time to stop drinking?” and it’s a great listen.
Related Post: Get ideas for January Fundraisers, including Dry January fundraising ideas here.
Key Topics Included in this Post
Top Reasons to Drink Less as a Runner
Dry January aside, there are amazing benefits to drinking less, and there are some delicious alternatives to keep things fun. I’ve done Dry January a few times, and it can be helpful if you’re looking to center yourself. Funny story, when I first met my boyfriend, Brian, I had just started Dry January. He asked me out for a drink, and I said, “I’ll meet you in February.” We met for coffee three days later. We’re celebrating our nine-year anniversary this week.
What is Damp January?
While cutting back completely might not be for you, consider doing “damp January” as an alternative. Instead of fully abstaining, you could set rules such as “I don’t drink on weekdays” or limit yourself to a certain number of beverages for the week. Cutting back on alcoholic drinks can help with your overall health in the long run.
Over the years, I’ve found a few NA beverages I love. I’ve included a few of my favorite non-alcoholic mocktail recipes to sip on. Whether you’re training for a big race, jumping into Dry January, or just looking to drink less, cutting back on alcohol comes with some amazing benefits, especially for runners.
What Are the Benefits of Drinking Less Alcohol?
Overall, reducing your alcohol consumption can:
- Boost Recovery: Alcohol slows muscle repair, which is crucial for runners during the peak portion of the season.
- Improve Your Sleep: Alcohol might make you fall asleep faster, but it disrupts your essential sleep patterns, like deep sleep and REM cycles. Better sleep means better readiness for runs.
- Increase Your Energy: Say goodbye to sluggish mornings after a glass of red wine or white wine! Cutting back on alcoholic beverages can lead to sharper focus and more productivity.
- Enhance Performance: Hydration and electrolytes are good for you! Alcohol can dehydrate you, so swapping it out with something that aids hydration helps you stay ahead of your hydration for your next run.
Some runners opt to cut back on their alcohol consumption while training or abstain altogether. While it can help with overall performance, it is a personal preference.
Non-Alcoholic Beers You’ll Love
Certain situations are perfect for beer, like after a race or while at the beach. While O’Douls used to be the most well-known non-alcoholic beer, there are so many well-known brands with NA options like Corona and Heineken.
It’s also worth sharing if your friends are drinking a NA beer and you feel like asking, “What’s the point?” just don’t.
There are a few specialty breweries offering great options, as well!
- Athletic Brewing Co.: Known for their craft NA beers, Athletic Brewing has everything from hoppy IPAs to golden ales. Bonus? They’re really good. They also have a mocktail series, if you’d prefer a canned mocktail beverage.
- White Claw 0% Alcohol: If you’re looking for a seltzer option that’s not LaCroix, this is a great alternative. Sometimes it’s nice to hold a slim can, plus the flavors are inspired to have the zing of alcohol without the alcohol content.
- Go Brewing: I first discovered Go Brewing when it was an offering at the Chicago 13.1 post-race party (I volunteered in the beer tent, and it was so fun). Go Brewing offers a variety of brews, like a hazy IPA or a variety pack, perfect for a post-run treat or a chill evening at home. They’re also available on Amazon!
What Are Mocktail Drinks?
Mocktail drinks are elevated beverages similar to cocktails but with no alcohol. Mocktails are having a moment, with many restaurants offering options on their cocktail menus. These aren’t your “Shirley Temple mocktail recipes” – these options have flavor profiles and complexity to imitate the flavor profiles of their cocktail counterparts.
Mocktail Recipes: Sparkling, Fruity & Spicy
Who says cutting back on alcohol means sacrificing flavor? Here are some simple mocktail recipes you can make at home that will keep you sipping happily.
1. Sparkling Citrus Spritz (Fauxmosa)
This is a fun version of the mimosa!
- ¼ cup orange juice
- ½ cup sparkling water (or NA prosecco)
- 1 tsp honey or agave (optional)
- Ice and a slice of orange for garnish
Instructions: Mix orange juice and honey in a glass, add ice, and top with sparkling water. Garnish with the orange slice for a refreshing twist.
2. Berry Basil Smash
Strawberry mocktail recipes are a hit! This option offers the flavor profile of berries and mint and is so refreshing!
- 1/2 cup fresh or frozen mixed berries
- 1 basil leaf, torn
- 1/2 cup lemonade
- Ice and sparkling water to top
Instructions: Muddle the berries and basil in a glass. Add lemonade, ice, and top with sparkling water. It’s fruity, fresh, and so satisfying.
3. Spicy Margarita
This is my favorite of these simple mocktail recipes. The jalapeno juice (just spoon it from the jar in your fridge), giving it a little bite and it so delicious!
- 1 cup soda water
- 1 Nuun tablet
- salt to taste
- Jalapeno juice
Instructions: Add the Nuun tablet to a glass with ice and let it fully dissolve. Sprinkle a little salt into the mixture, add jalapeno juice to taste (1-2 teaspoons).
Easy Mocktails with Craftmix
If you’d prefer an instant basic mocktail recipe option, Craftmix cocktail mixers are a game-changer! These powdered mixers come in fun flavors like Mango Margarita, Espresso Martini, and Strawberry Mule. Also, who doesn’t love an easy option for an espresso martini? While you can add non-alcoholic spirits, all you need to add is water or soda water for an instant mocktail.
Don’t Forget Water Enhancers
Staying hydrated is a huge benefit of cutting back on alcohol. Water enhancers like NUUN tablets, NUUN Sports Powders, and Liquid I.V. are great if you want to add electrolytes (just enjoy in moderation). I also found a ton of fun water flavoring options at the Dollar Tree, like Starburst, Sonic Limeade or Margaritaville Strawberry Daiquiri.
Final Thoughts on the Benefits of Drinking Less Alcohol
With the right alternatives and a little creativity, you can still enjoy the social side of sipping while reaping the benefits for your body and mind. Plus, every step you take toward healthier habits is a win for your running goals.
So, let’s toast to the new year with a sparkling mocktail in hand! Cheers to crushing your 2025 goals and feeling stronger every step of the way.
While Dry January is a great challenge, we also recognize that it can be difficult, especially if you’re someone who has been struggling with alcohol consumption. If you’re finding it hard to stick to your goals or need support, you’re not alone. There are plenty of resources out there to help you.
Resources for Support:
- National Helpline for Alcoholism and Substance Abuse: Call 1-800-662-HELP for confidential support.
- Alcoholics Anonymous (AA): A global fellowship that offers support groups and resources. Find a meeting near you at aa.org.
- Smart Recovery: A science-based support network that helps individuals manage their addictive behaviors. Learn more at smartrecovery.org.
Please note that I am not a medical professional, and this post is meant to provide general information and resources. If you are struggling with alcohol dependence or have concerns about your health, it’s important to speak with a healthcare provider who can offer personalized guidance and support.
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