Working Out When Hungover: Striking a Balance Between Benefits and Risks

Working Out When Hungover: Striking a Balance Between Benefits and Risks


The idea of combining exercise with a hangover might seem contradictory, but it's a topic that has sparked curiosity among many. People often wonder if working out can alleviate hangover symptoms or if it poses risks to their health. While some believe in the notion of "sweating it out," the truth about exercising with a hangover is more nuanced. In this comprehensive article, we will explore the various aspects of working out with a hangover, including the symptoms that can affect exercise performance, the potential dangers of exercising while hungover, and the potential benefits and best practices for those who decide to engage in physical activity under such circumstances.

hungover workout

Understanding Hangover Symptoms and Their Impact on Exercise Performance:

The effects of alcohol on sleep patterns can significantly impact the body's ability to recover properly. Shallow and restless sleep after drinking can lead to fatigue, which can hinder exercise performance. Additionally, the combination of alcohol and inadequate sleep can exacerbate existing physical conditions, leading to increased pain levels and affecting the overall intensity and enjoyment of workouts.

Another common hangover symptom is nausea, which can make it challenging to engage in physical activity until the sensation subsides.

hungover workout

Does Exercise "Sweat Out" a Hangover?

The idea that exercise can "sweat out" a hangover is a popular belief, but it lacks scientific evidence. The positive feeling experienced after exercising is not due to alcohol elimination through sweat. Instead, physical activity stimulates the release of endorphins, the "feel-good" hormones, and increases alertness, similar to the effects of caffeine. While exercise can temporarily improve mood and well-being, it does not speed up alcohol metabolism or cure a hangover.


Risks of Exercising When Hungover:

Exercising with a hangover carries potential risks that individuals should be aware of:

Dehydration: Alcohol acts as a diuretic, causing the body to lose more water through urine and sweat. Exercising while hungover can worsen dehydration, leading to more severe hangover symptoms and potentially compromising exercise performance.

Clumsiness: Alcohol impairs motor skills and coordination, making individuals more prone to accidents and injuries during workouts.

Brain Fog: Hangovers often result in brain fog and difficulty concentrating. This lack of focus can increase the risk of exercise-related accidents or improper form during workouts.

Increased Stress: Alcohol is perceived as a toxin by the body, and exercising with a hangover can compound the stress on the body, potentially affecting the immune system and causing fatigue.

Pros of Exercising with a Hangover:

Despite the risks, there are potential benefits to engaging in light exercise with a mild hangover:

Stress Relief: Light exercise can help reduce stress levels, providing a mental escape and improving overall well-being.

Increased Circulation: Physical activity enhances blood flow, aiding in the delivery of nutrients and oxygen to the body's tissues, potentially contributing to recovery.

Endorphin Release: The release of endorphins during exercise can elevate mood and provide a temporary respite from hangover discomfort.

Improved Joint and Muscle Mobility: Light exercises like stretching and walking can alleviate stiffness in muscles and joints, promoting flexibility and mobility.

working out hungover

Best Hangover Workouts:

For those who decide to exercise when hungover, it's essential to choose low-impact activities that are less likely to lead to dehydration or injuries:

  1. Mobility Stretches and Light Movements: Opt for gentle movements that ease tension and stiffness without putting excessive strain on the body. Aim for an exercise intensity of around 60 to 70 per cent of your maximum heart rate, or choose exercises that allow you to maintain a conversation while working out. If you opt for weights, focus on smaller muscle groups that won't overly tax the nervous system.

  2. Go for a Walk: Walking is an excellent option for getting some exercise without overdoing it. If you want to elevate your heart rate slightly, try a low-impact cardio workout that doesn't involve jumping, as this can be less jarring to your stomach and head while still providing oxygen consumption and endorphin release.

  3. A Gentle Resistance Band Workout: Resistance bands offer versatile and effective workout options that can be used anywhere. They come in various types and levels of resistance, making it easier to tailor your workout to your hangover recovery needs while still feeling the burn.

  4. Enjoy a Relaxing Yoga Class: Gentle stretching or a yoga routine can be beneficial for hangover recovery. Avoid inversions and opt for activating large muscle groups to get the blood flowing. Be attentive to your bodily signals and adjust the intensity as needed.

    working out hungover

So, Should You Exercise When Hungover?

The decision to exercise when hungover depends on individual factors. Prioritize hydration before and during exercise to counteract the dehydrating effects of alcohol. Opt for the activities as listed above, such as low-impact activities that won't exacerbate hangover symptoms, and listen to your body. If you feel too fatigued, dizzy, or uncoordinated, it's better to skip the workout and focus on rest and hydration.


While light exercise when hungover can provide temporary relief and mood improvement through endorphin release, it won't cure the hangover or speed up alcohol metabolism. The potential risks of dehydration, increased injury potential, and added stress on the body make working out with a severe hangover unadvisable. However, individuals experiencing mild symptoms can opt for light exercises and prioritize rest and hydration for optimal recovery. Ultimately, listen to your body, and if in doubt, it's best to give yourself time to recover fully before engaging in vigorous physical activity. Remember that exercise can be a valuable tool for maintaining mental health during party season, but it should be adapted to suit your hangover recovery needs.

Leave a comment

Please note, comments must be approved before they are published