Beer After a Workout: Helpful Recovery Hack or Hydration Faux Pas?
Wait, Is Beer After Exercise... a Thing?
You’ve just crushed a WOD or powered through a long trail run. You're sweaty, sore, and strangely craving a cold one. But is grabbing a beer after a workout actually beneficial—or are you undoing all your hard work?
Surprisingly, this isn’t just gym talk. Researchers have looked into how moderate beer consumption interacts with post-exercise hydration, inflammation, and recovery. Let’s unpack the science—and the social side—of sipping after sweating.
The Science: What Happens When You Mix Beer and Recovery?
Beer and Hydration
Beer is around 90–95% water. Sounds hydrating, right? Not quite. Alcohol is a diuretic—it encourages your body to flush out fluids. That means you could be losing more water than you’re putting in, especially if you’re already dehydrated post-exercise.
Pro Tip: If you’re going to enjoy a beer post-workout, chase it with at least 16 oz. of water first.
Beer and Muscle Recovery
After exercise, your body enters a recovery state. Muscles rebuild, inflammation settles, and tissues repair. Alcohol can impair protein synthesis—essential for muscle repair—and slow down this process if consumed in excess.
That said, some studies show that moderate consumption (1 drink or less) doesn't dramatically affect recovery, especially if you're rehydrating and eating well.
But Beer Has Polyphenols... Right?
Yes! Certain beers—especially those with higher hops and malt—contain polyphenols, which are plant-based compounds with antioxidant properties. In small doses, these compounds may help reduce exercise-induced inflammation.
One study even explored non-alcoholic beer as a recovery drink for endurance athletes, thanks to its polyphenol content and hydration benefits.
What to Choose: If you're sipping for recovery, lighter beers or non-alcoholic brews with lower alcohol by volume (ABV) are smarter choices.
The Psychology: Social Ritual or Slippery Slope?
Let’s not forget the emotional side. Sharing a post-race beer with your running crew or celebrating a PR can be a meaningful ritual. Community and reward matter too.
The key? Intentionality. If beer becomes a default after every workout, it may interfere with your recovery, sleep, or performance goals.
So, Should You Drink Beer After a Workout?
Here’s the TL;DR:
A single, light beer post-exercise isn’t the end of the world
Don’t count on it for hydration or muscle recovery
Always rehydrate with water first
Eat a balanced meal to support recovery
Choose low-ABV or non-alcoholic beers if you're focused on fitness goals
Your Recovery Deserves More Than a Cold One
At Athletic Edge Physical Therapy, we believe recovery is a strategy, not an afterthought. Whether you're chasing new fitness goals, bouncing back from an injury, or just want to train smarter—not harder—we’re here to help.
Ready to upgrade your recovery plan? Schedule a session with us today.
Or check out our Nutrition for Recovery post to fuel your fitness better than beer can.
References
Wynne, J. L., & Wilson, P. B. (2021, July 20). Got beer? A systematic review of beer and exercise.
Human Kinetics. From https://journals.humankinetics.com/view/journals/ijsnem/31/5/
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Written by Kaylee Arthur, student of Dr. Natasha Hastings
