Weekend drinking: Poor sleep, dehydration, increased strain on liver and other effects of alcohol

After a long week of work, are you looking forward to heading out with your friends for a drink or two? Whether it’s happy hour with friends, a night out dancing, or a cozy gathering at home, alcohol often feels like a way to unwind and celebrate life’s moments. And hey, if it’s just a weekend thing, how bad can it really be, right?

But here’s the truth: even if you’re not drinking every day, regular weekend drinking can still take a toll on your body and mind in ways that might surprise you. From dehydration and poor sleep to long-term impacts on your liver and heart, binge drinking or even just a few heavy weekends a month can cause more than a Monday morning hangover.

Here's how weekend drinking really affects your body:

• Dehydration and hangovers

Alcohol is a diuretic which means it makes you pee more, leading to dehydration and causing classic hangover symptoms such as headaches, fatigue, and dry mouth. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) explains how alcohol disrupts hydration and contributes to hangovers. Weekend binge drinking exacerbates the symptoms, leaving you feeling drained the next day.

What to do: Drink water between alcoholic drinks to stay hydrated and reduce the severity of a hangover.

Also read | Do you drink alcohol before sleep? It disrupts your sleep, brain function, emotional balance

• Disruption of sleep

While alcohol may induce you to sleep, it destroys the quality of your sleep as it interferes with the REM cycle, which is crucial for restorative sleep. This leaves you feeling fatigued and groggy the next day. In Alcoholism: Clinical & Experimental Research, a study outlines alcohol's negative impact on sleep quality.

• Strain on the liver

The liver processes alcohol by breaking it into more harmless substances. Drinking excessively during the weekend may overburden the liver, which could then lead to the toxin building up and eventually damage for many consecutive weeks. The American Liver Foundation identifies fatty liver disease and cirrhosis as dangers associated with overindulgence in alcohol.

• Weight gain and poor nutrition

Alcohol is calorie-dense but has no nutritional value whatsoever, leading to weight gain when overconsumed. If you are mixing your drinks with high-calorie mixers and unhealthy snacks, you are likely worsening the situation. The Current Obesity Reports discusses alcohol's role in gaining weight and interfering with nutrient absorption.

• Increased risk of accidents

Alcohol impairs judgment, coordination, and reaction times, increasing the risk of accidents like falls, car crashes, and other injuries. Centers for Disease Control and Prevention (CDC) reports on alcohol-related injuries and accidents, particularly after binge drinking.

• Mood and mental health effects

Alcohol temporarily affects neurotransmitters in the brain, creating feelings of relaxation or euphoria. However, these effects are short-lived, and the aftermath often includes mood swings, anxiety, or depressive symptoms. A study in The Lancet Psychiatry highlights the connection between heavy drinking and mental health issues, including anxiety and depression.

Also read | No more headaches or hangover, follow these 6 easy tips to stop drinking too much alcohol

• Digestive issues

Excessive alcohol can irritate the stomach lining, leading to indigestion, nausea, and acid reflux. Chronic overindulgence can also disrupt the gut microbiome, contributing to bloating and other digestive issues. Research in Alcohol Research: Current Reviews discusses the impact of alcohol on the gastrointestinal system and gut health.

• Weakened immune system

Alcohol temporarily suppresses the immune system, making the body more susceptible to infections like colds and the flu. Repeated weekend drinking can prolong these effects. A review in Alcohol Research outlines how alcohol impairs immune function and increases vulnerability to infections.

• Cardiovascular stress

While moderate drinking may have some cardiovascular benefits, heavy weekend drinking raises blood pressure and strains the heart, increasing the risk of heart disease and stroke over time. A study in the Journal of the American College of Cardiology highlights the cardiovascular risks associated with binge drinking.

Also read | Is there such a thing as ‘highly functional’ drunk? Watch out

• Cognitive decline

Repeated heavy drinking can impair cognitive function, including memory, focus, and reaction times. Long-term binge drinking may also increase the risk of dementia and other neurodegenerative conditions. Research in Frontiers in Neuroscience links binge drinking to long-term cognitive impairment and neurodegenerative risks.

Weekend drinking has become increasingly popular as a way to unwind and socialise after a stressful week, but the effects of alcohol on your body and mind can linger far beyond Sunday.