ALCOHOL HARMS
Alcohol, not being a nutrient, is stored as fat in the muscle, instead as energy. Even a sip of beer or wine can stay in the body for about two hours. Dr Pooja Chaudhary, wellness consultant, Healthians, says, "The liver, which is the powerhouse, breaks down the alcohol into acetic acid, which causes a shortage of oxygen, which then interferes with the production of ATP - the direct energy source for muscles. This also causes the liver to not produce enough glucose, which wears down your body much quicker."
Alcohol, being a diuretic, also dehydrates you as it makes your kidneys produce more urine. Dr Gaurav Thukral, COO, HealthCare atHome, says, "Exercising after drinking alcohol can make dehydration worse because you also sweat and it might lead to reduced performance. You need to be wellhydrated when you exercise to maintain the flow of blood through your body, which is essential carrying oxygen and nutrients to your muscles."
AVOID SWEATY CLOTHES
One of the simplest yet biggest post-workout mistakes most people make is staying in their sweaty clothes and not changing into a dry set. Though it depends on the skin type, how sweaty the clothes are and how long you have been in them, some of the common problems that can arise are skin rashes, accumulation of dirt in the pores leading to skin acne. Dr Daljit Kaur, consultant, dietetics and nutrition, Fortis Escorts Heart Institute, New Delhi, says, "Yeast and vaginal infections are common among women. People can also get Athlete's Foot, a fungal infection due to too much moisture on/around your feet, making them itch and smell."
NOT SLEEPING ENOUGH
If you don't sleep enough and workout, your body will not recover the way it should due to lack of sleep. It's ideal to sleep for about eight hours every night. Dr Gaurav says, "Sleep deprivation might lead to increase in levels of Ghrelin, a hormone which increases your appetite and makes you want to eat more, along with decreasing your body's levels of Leptin, a hormone responsible for making you feel full, hence causing weight gain." Dr Daljit points out, "Your body releases the growth hormone when you are asleep, which helps strengthen your bones and muscles. Not getting enough sleep might limit your body's ability to recover from an intense workout or make your muscles and bones stronger."