Alcohol and Fitness: An Honest Guide for Parents

The kids are finally asleep, the kitchen is (mostly) tidy, and a glass of wine feels like the only reward you get all day. I completely understand. But many parents who come to me also notice that the “one glass” has a habit of turning into two, that they sleep worse, and that their Saturday morning workout feels a lot harder than it should. So let’s talk honestly about alcohol and fitness, without lectures or judgement.

This is not a “never drink again” post. It is about knowing the guidelines, understanding how drinking affects the way you feel and train, and finding a balance that works for your life.

What the NHS says about alcohol

The NHS guidance on alcohol units is clear: “men and women are advised not to drink more than 14 units a week on a regular basis”. If you do regularly drink up to 14 units, it advises you to spread it over 3 or more days, and to have several drink-free days each week.

Units can be confusing, so here are a few examples from the same NHS page:

• A small (125ml) glass of 12% wine is 1.5 units.
• A standard (175ml) glass of 12% wine is 2.1 units.
• A large (250ml) glass of 12% wine is 3 units.
• A pint of lower-strength beer, lager or cider (3.6%) is 2 units.
• A pint of higher-strength beer, lager or cider (5.2%) is 3 units.

The NHS says 14 units is about 6 pints of average-strength beer or 10 small glasses of lower-strength wine. A few large glasses of wine on a Friday and Saturday can add up faster than most people expect.

How alcohol and fitness affect each other

Sleep

The NHS says “drinking can affect your sleep”, and that cutting down should help you “feel more rested when you wake up”. For parents who are already short on sleep, that matters. Poor sleep makes it harder to get motivated to exercise and can make a workout feel much tougher. I go into this more in exercise and sleep.

Energy

According to the NHS tips on cutting down, drinking less can mean “feeling more energetic” and “being less tired during the day”. If you are always running on empty, it is worth noticing how you feel on the days after you drink compared with the days you do not.

Hydration

The NHS lists alcohol among the drinks to limit if you are dehydrated. If you have had a few drinks the night before, make sure you have plenty of water before and during any exercise. My guide on how much water you should drink explains the UK guidance.

Food choices

Plenty of people notice that a few drinks make the late-night toast, crisps or takeaway seem like a great idea. That is not a moral failing. It is just worth being aware of.

Practical tips that actually work for parents

These are based on the NHS advice for cutting down, with a few things I see working for the parents I train:

1. Decide before you start. The NHS suggests setting a limit before you begin drinking. Pour one glass and put the bottle away.
2. Go smaller and lower strength. Swap a large glass for a small one, or choose a lower ABV wine or beer.
3. Eat and drink water first. The NHS suggests having something to eat and a glass of water before alcohol.
4. Plan drink-free days. Pick specific nights, such as Monday to Thursday, rather than deciding each evening when you are tired.
5. Find a new evening ritual. A herbal tea, a sparkling water with lime, a bath, or ten minutes of stretching. The wine is often about marking the end of the day, not the wine itself.
6. Book a morning workout. If you know you have a class on Saturday morning, it is much easier to keep Friday night lighter.
7. Tell someone. The NHS points out that friends and family can support you if they know it matters to you.

When to get extra support

If you feel you are drinking more than you would like and struggle to cut down, or if alcohol is affecting your health, work or family life, please speak to your GP. The NHS also has information on alcohol support. There is no shame in asking for help.

Where a bootcamp fits

Having something positive in your week to look forward to can make it easier to change a habit. At SYP Bootcamp, we run 45-minute small-group classes for mums and dads in Archway, max 10 people, indoors, at £15 a class. Lots of parents like having a class booked in, because it gives them a reason to go easier the night before. You can see this week’s class times on the booking page.

FAQs

Can I still get fit if I drink alcohol?

Yes, many people who drink within the NHS low-risk guidelines exercise regularly and enjoy it. Keeping to 14 units or less a week, spread over 3 or more days with several drink-free days, and avoiding heavy drinking before a workout will help you feel and train better.

Should I exercise with a hangover?

It is usually better to rest, rehydrate and eat something. If you do feel well enough to move, keep it gentle, like a walk, and drink plenty of water. Dehydration can make exercise feel much harder.

How many units is a bottle of wine?

It depends on the strength, but a standard 750ml bottle of 12% wine is about 9 units, which is more than half of the NHS weekly guideline of 14 units.

Book a class

If you want a healthy reason to make your weekends a bit lighter, book my £15 class and see this week’s class times. You can also WhatsApp me on 07301 512215. If you want 1-1 support and a plan built around your lifestyle, take a look at private personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.