THE FIVE: WAYS ALCOHOL IMPACTS PLAYER PERFORMANCE

Let's be realistic, when something is considered taboo, the motivation is very high to try and experience it.

The 2024-25 junior hockey season is no different than any other in the last fifty years. We have all been there, and that's for those in and out of the game. The problem is that the United States is only one of twelve on the planet with such an age restriction.

I grew up in a German culture and was allowed to consume beer and wine from age ten within the household. For that reason, I never understood the need to get ridiculously intoxicated as a teen and young man.

Eighteen-year-olds are adult enough to vote, drive, die for our country, and serve prison time with other criminals...but buy alcohol? That's craziness. Maybe if we eliminated the taboo, getting stupid drunk may lose it's appeal as the cool thing to do.

It's never going to be cool to retard hockey development, or limit physical abilities after a weekend of craziness.

There are always going to be consequences for choices. The parents and coaches may not find out, but your body is always going to deliver its own punishment for the choice to join in the party.

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Today’s five gets into the science of those consequences.

1-ENDURANCE

Your body needs blood sugar for energy. The liver produces this when it releases glucose into the bloodstream.

Alcohol also affects how you absorb nutrients such as:

zinc – for energy and metabolism
vitamins B1 and B12 – for oxygen transport

Alcohol can affect the production of adenosine triphosphate (ATP). This is the energy source for your muscles.

To perform to the best of your abilities, it’s best not to drink alcohol in the 48 hours before sporting activity. But if you do consume alcohol in this period, keep it to 1 or 2 units and drink lots of water to help keep you hydrated.

2-REDUCED AEROBIC PERFORMANCE

Alcohol reduces your body’s ability to convert food to energy. It also reduces carbohydrates and blood sugar levels. These, and lactic acid build-up and dehydration, combine to reduce aerobic performance.

3-SLOWER REACTIONS

Alcohol is a sedative. It can affect your sports performance for up to 72 hours after you have finished drinking.

Drinking alcohol will mean poorer hand-eye coordination and slower responses.

4-RECOVERY

Alcohol’s effect on sleep can reduce the amount of human growth hormone (HGH) in your body. HGH is part of normal muscle building and repair processes.

Alcohol can also reduce testosterone. You need this for muscle development and recovery.

5-MUSCLE CRAMPS

During exercise, your muscles burn sugar. This produces lactic acid.

Too much lactic acid leads to muscle fatigue and cramps. Drinking alcohol 24 hours before training or competing increases the lactic acid. This increases your risk of getting muscle cramps.

BONUS ROUND

INJURIES AND COMPLICATIONS

Alcohol makes the recovery period longer. It increases the bleeding and swelling around soft tissue injuries.

These include:

sprains
bruises
cuts
muscle injury

Alcohol also masks pain. This may lead you to delay getting treatment. Getting treatment quickly can make all the difference in a speedy recovery.

The usual treatments for muscle injury can be cancelled out due to the effects of alcohol.

If you cannot feel the pain of a muscle injury you are less likely to take care of it. This will slow your recovery time or even cause further damage.

Information:

Avoid alcohol if you have an injury. It will complicate your recovery.

BODY HEAT LOSS

Alcohol is a vasodilator. This means it causes the blood vessels near the surface of the skin to expand. This results in heat loss and lowers your body temperature.

DEHYDRATION

Alcohol promotes water loss. It reduces the production of the antidiuretic hormone, causing you to pee more. This in turn leads to dehydration.

VITAMIN AND MINERAL DEPLETION

Water loss from drinking alcohol also means the loss of important minerals such as:

magnesium
potassium
calcium
zinc

These help maintain nerve and muscle action and coordination.

Will "Just Say No" really ever work? Has it ever?

There is going to be a time when the pinnacle of a hockey career has been reached, and for some junior players, that may have already passed. For those still climbing the ladder of development, every bad choice has consequences.

In conclusion, getting hammered is just not worth it. Moderation means one or two, drinks not bottles or cases. Why would you want to give the competition an advantage because you are going to be less than what you can be?

THE FIVE: WAYS ALCOHOL IMPACTS PLAYER PERFORMANCE It’s inevitable. Every junior hockey player is going to be exposed to the culture of underage drinking.