Despite being purveyors of the eponymous Dry January, many of us need both a rhyme and a reason to keep going, especially as we approach the mid-way mark. For today, let it be this: avoiding alcohol is unequivocally a good thing when it comes to your health and allows your body to reap the rewards of each workout you do.

Knowledge is power, so here, nutritionist Caroline Wilson at health and nutrition brand Kitchenistic, divulges the five ways in which alcohol affects our workouts:

Dehydration Station

When the skin is akin to the Sahara, you know that last night’s mojitos have had their wicked way with you. “Alcohol is a diuretic and drains moisture from the body,” says Wilson, adding that 90 per cent of hangover symptoms are a direct result of dehydration. Water is key for keeping us in healthy working order – that’s not breaking news – but it also helps to regulate the body’s temperature, which can make exercise tricky.

“If alcohol is in your system, your heart rate will increase faster than usual and your body’s temperature will significantly rise, making exercise uncomfortable. You’ll also sweat more than you’re used to which will dehydrate your body further.” If you are drinking, try and alternate your alcoholic drink with a glass of water, which won’t stop dehydration but will help to ease it.

Muscle Maladies

The culprit behind cramp, lactic acid, builds up when we imbibe the hard stuff which means that you’re far more likely to experience some rather painful moments during exercise. “Other inevitabilities are muscle fatigue and a lack of growth hormones, which are vital for both building muscle and repairing it,” says Wilson. “If you consistently drink, your recovery time post-workout will be a long one and it will be very difficult to build muscle in general.”

Sugar Spikes

“Alcohol is often laden with sugar and when a foodstuff contains such a high glycaemic load, it rapidly turns into glucose once fully digested,” says Wilson. This sudden spike means the body suffers inflammation, which can lead to water retention, bloating and fatigue as it drops again. “My recommendation is to avoid wines, cocktails or drinks with syrups if you’re planning to exercise in the days after drinking – they are full of sugar and will greatly affect your workout.”

A Reduced Metabolism

Thanks to the stress alcohol causes the digestive system, the stomach and intestines become lazy: “As digestive secretions slack, the rate at which the body absorbs essential nutrients also decreases, which causes the metabolism to slow.” Wilson recommends opting for food high in nutrients (like nuts and dark green vegetables) pre-alcohol to help the digestive system function at its best – it will help limit the effects on the metabolism.

The Cravings

The next day after a few drinks often comes with a barrage of cravings for fatty foods, hence our well-known love of the fried breakfast. “Alcohol encourages a chemical in the brain called galanin to surge, which causes us to crave foods that are rich in fats.” That feeling of sluggishness and a diet devoid of nutrients means our bodies aren’t fuelled in the right way, and exercise will be tough.