Alcohol Consumption: Implications for Shooting Performance

INTRODUCTION

The purpose of this article is not to preach about the evils of drinking alcoholic beverages.  It is to help you, the shooting athlete, make an informed decision regarding whether or not to consume alcohol prior to the end of your competition. Most athletes believe that alcohol has a negative impact on their performance and abstain completely until after their finals. Others say that a glass of wine at dinner or before going to bed helps them to relax and sleep more soundly. Still others say that alcohol does not impact their shooting performance at all. Since there is no athlete consensus, let’s review the effects of alcohol on your body systems and the recommendations of the NCAA, the American College of Sports Medicine (ACSM) and USA Shootings’ team policy.

FACTS

It is estimated that 30% of Americans do not drink alcohol, 30% consume less than one alcoholic beverage a week, 30% consume 2-15 drinks a week, while 10% of Americans- an estimated 24 million- consume 74 alcoholic beverages a week or approximately 10 per day.³ There is no reason to think that athletes would differ much from the general population.  “Alcohol has been identified as the most abused substance in collegiate sport by the NCAA and in professional and Olympic sports by the NFL, NBA, and USOC”.² Alcohol has many negative short and long-term effects that specifically impact athletic performance. 

The effects of alcohol on athletic performance are dependent upon a number of variables. These variables include but are not limited to:

• Gender - Women are affected more than men
• Body weight - Lighter individuals are affected more than heavier individuals
• Ethnicity - Asians are more affected than Caucasians
• Migraine – Those who suffer from migraines tend to be affected more than non-migraine sufferers
• Drinking regularity - Those who seldom drink are more affected than those who drink regularly
• Hydration - Dehydration increases the effect of alcohol
• Type of alcohol consumed- Red wine and darker liquors tend to result in worse hangovers than white wine and lighter liquors
• Amount and rate consumed- A large amount of alcohol consumed over a short period of time has the most pronounced effects on level of intoxication, duration of hangover and sleep interruption.

SHORT TERM EFFECTS OF ALCOHOL: INTOXICATION AND HANGOVER

Intoxication

There is a wide but predictable continuum of effects from alcohol consumption. Initially, a person becomes tranquil and happy. As consumption increases a person may exhibit vivacious behavior, have blurred vision, slowed reaction time, become uncoordinated, lose their inhibitions, exhibit poor judgment, slurred speech, progressing to the inability to think clearly, feelings of vertigo, lethargy, and possibly “black outs”.¹

Hangover

The formal name for hangover is “veisalgia”. Veisalgia is derived from the Norwegian word “kveis” that means “uneasiness following debauchery” and the Greek word “algia” for pain.⁴ The term hangover refers to a collection of signs and symptoms that occur as a result of heavy drinking.  Hangovers can last up to 72 hours after drinking but most are shorter in duration. Hangovers begin when blood alcohol concentration starts to drop and peaks when blood alcohol concentration hits zero.  Typical symptoms include:

• Headache
• Memory lapses
• Fatigue
• Loss of appetite
• Nausea
• Sensitivity to light, sound and motion
• Reduced manual dexterity and tremors
• Decreased reaction time
• Decreased visual-spatial skills
• Decreased ability to concentrate
• Shorter attention span

While the first five symptoms are unpleasant the last six symptoms would directly influence shooting performance. A shotgun athlete cannot afford to have sensitivity to light, sound or motion or decreased reaction time just as rifle and pistol athletes cannot afford to have tremors. No shooting athlete wants to have impaired visual-spatial skills when aiming for a target or the inability to concentrate.

HOW ALCOHOLIC BEVERAGES AFFECT BODY SYSTEMS

Intoxication                                                                                                                                    

Ethanol, or ethyl alcohol, is the type of alcohol found in most alcoholic beverages. Ethanol is absorbed by the stomach and directly enters the bloodstream. Ethanol can then pass freely into the nerve cells of the brain causing a chemical reaction that induces pleasurable feelings. It also allows a decrease in inhibitions by depressing frontal lobe function which can then lead to poor judgment and the inability to think clearly. Motor pathways are inhibited leading to decreased coordination.  Blood sugar is processed less efficiently by the brain. With greater alcohol consumption sedating effects develop. 

Dehydration and electrolyte imbalance

The pituitary gland in your brain secretes a hormone, vasopressin, which causes your kidneys to absorb water. Ethanol blocks the secretion of vasopressin causing water to bypass your kidneys and go straight to the bladder resulting in increased urination and dehydration. When you urinate excessively you lose water and electrolytes, specifically potassium and sodium. Loss of water and electrolytes can result in nausea, vomiting, diarrhea and headache. The greater the level of dehydration the worse the hangover is the following day.

Hypoglycemia (low blood sugar)

The body tightly regulates circulatory levels of blood glucose (blood sugar). The liver attempts metabolize the ethanol by using stored glucose (glycogen). Glucose is the primary source of fuel for the brain. If the liver is busy using glucose stores to detoxify the blood then there is less available glucose for the brain and body to use for energy. This can result in fatigue, decreased precision and accuracy, weakness and mood disturbances such as anxiety, irritability, depression and difficulty concentrating for up to 72 hours.

Sleep-wake cycle

Alcohol induced sleep is not as beneficial as sober sleep for several reasons. Although many people fall asleep more quickly after drinking, alcohol induced sleep tends to be of shorter duration and of lower quality. As blood alcohol content decreases you experience a rebound excitation which leads to insomnia. Less time is spent in a dream state (rapid eye movement or REM) and increased time in deep sleep (slow wave sleep). REM sleep is the stage of sleep where you dream. It is believed to be restorative. A decrease in REM sleep contributes to drowsiness and poor concentration the following day.⁷

Sympathetic hyperactivity

The sympathetic nervous system (SNS) is activated during a hangover. The SNS is the part of the nervous system that is responsible for getting the body ready in a crisis, sometimes referred to as the “fight or flight” response. When the SNS is activated it results in increased blood pressure, increased heart rate, increased sweating and tremors, none of which is desirable while training or competing. The body also produces the hormone cortisol which exacerbates the stress response. It produces a “jet lag” feeling that causes fatigue and interferes with concentration.

Gastrointestinal Tract

Alcohol increases pancreatic and intestinal secretions as well as the gastric acid concentration in your stomach. These act as irritants to the stomach lining and intestines resulting in nausea/vomiting and stomach pain.

Muscle synthesis and body composition

Alcohol interferes with the nighttime secretion of growth hormone. Growth hormone is important for bone growth and protein synthesis. Long term, this has implications for impaired muscle development. Drinking can also increase your percentage of body fat as ethanol tend to be stored as fat.

How little is enough to make an impact the next day?
Although frustrating, the answer to this question is “it depends”.  In general, large quantities of alcoholic beverages combined with very little sleep will result in the most severe hangovers. Because the effects of a hangover can last up to 72 hours, most sources recommend not drinking beyond low level social drinking for at least 48 hours prior to an event.

RECOMMENDATIONS FOR ATHLETES

NCAA recommendations for low level social drinking are 1 drink a day for women and 2 drinks per day for men. One drink equals one 12-ounce beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.

ACSM recommendations for athletes are:

1. Follow team rules and guidelines.
2. Pre-event: Avoid alcohol beyond low-amount social drinking for 48 hours. 
3. Post-exercise: Rehydrate first and consume food to retard alcohol absorption.

USA Shooting team policy states that athletes should use common sense and act responsibly with respect to alcohol consumption. Dave Johnson, Director of Operations, states, “USA Shooting expects athletes to do all that they can to maximize their performance. Any irresponsible use of alcohol will not be tolerated and will result in loss of team support. “

Conclusion:

Despite the lack of consensus among athletes regarding alcohols impact on shooting performance, the evidence seems clear that drinking above the low social level has the potential to negatively affect key areas of performance for up to 72 hours. 

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References:

1. Hangover Headache. http://www.hopkinsmedicine.org/neurology_neurosurgery/centers_clinics/headache/conditions/hangover_headache.html Date accessed 10/21/2014.
2. American College of Sports Medicine, Current Comment: Alcohol and Athletic Performance. Date accessed 1/26/2015.
3. Time for a stiff drink, Washington Post http://www.washingtonpost.com/blogs/wonkblog/wp/2014/09/25/think-you-drink-a-lot-this-chart-will-tell-you/  Date accessed 10/20/1014.
4. Business Insider: What Happens To Your Body During A Hangover.
   http://www.businessinsider.com/what-hangovers-do-to-your-body-2012-10?op=1#ixzz3RH2GGTCm Date accessed 10/20/1014.
5. Alcohol and athletic performance.  http://scan-dpg.s3.amazonaws.com/media/files/09a3645e-f5e3-4bb2-ac37-608ecb72fff6/SCAN%20NCAA%20Alcohol%20Athletic%20Performance.pdf Date accessed February 9, 2015.
6. Alcohol Hangover. http://biology.about.com/od/physiology/a/alcoholhangover. Date accessed February 9, 2015.
7. Alcohol and a Good Night's Sleep Don't Mix. http://www.webmd.com/sleep-disorders/news/20130118/alcohol-sleep. Date accessed February 12, 2015.