Seven Tips to Navigate Alcohol and the Festive Season Without Sabotaging Your Performance

It’s that time of year again. Race season is in full swing here in Australia, and the Christmas parties are coming in hot. Meanwhile, our northern hemisphere triathletes are deep into off-season base building or buried under snow. Wherever you are in your season, the drinks start flowing and good intentions can go out the window.

But what if you could still enjoy a drink (or two) and make it to January without feeling like you need to start again?

In this article, you'll learn:

• What alcohol really does to your body as an endurance athlete
• How it affects your performance, recovery, sleep and hydration
• Seven practical tips to navigate the festive season without undoing your gains

The truth about alcohol and triathlon performance

Let’s be real. Alcohol is a toxin. Your body sees it as something to get rid of ASAP. It can’t be stored like carbs, protein or fat, so when you drink, your body presses pause on everything else to deal with it. That includes muscle repair, fat burning, and post-training recovery.

Here’s what alcohol does to your body:

• Slows muscle protein synthesis (aka the rebuilding of muscle after training)
• Reduces glycogen resynthesis, especially if consumed post-training or post-race
• Disrupts sleep by reducing REM and deep sleep stages
• Increases dehydration risk by suppressing vasopressin (your antidiuretic hormone)
• Elevates your risk of injury due to poor coordination and slower reaction time

One or two drinks every now and then? Not a dealbreaker.

But regular drinking, especially in larger quantities (more than 4 to 5 standard drinks), can absolutely impact performance, recovery and how you show up to your sessions. Some effects linger for up to 72 hours.

So how much is too much?

The problem is, most triathletes underestimate how much they’re actually drinking. Home pours are often generous, and those festive cocktails pack a bigger punch than you think.

A standard drink in Australia is:

• 100 mL of wine
• 285 mL of full-strength beer
• 30 mL of spirits

A big glass of wine in your fishbowl glass? That’s probably closer to three.

Seven smart strategies for triathletes this festive season

If you want to have your bubbles and perform well too, try these practical tips:

1. Plan your training around parties Don’t schedule your long brick the morning after the work Christmas party. Move your key sessions earlier in the week and swap out hard training for something easier if needed.
2. Hydrate like a pro Alternate alcoholic drinks with water or soda water. Choose lower-alcohol options and drink plenty of fluids before, during and after your event.
3. Don’t drink on an empty stomach Always eat before drinking. A balanced meal with carbs, protein and fat helps slow alcohol absorption and keeps blood sugar levels steady.
4. Know your limits and make a plan Set a cap on your drinks before you go out. Have a strategy in mind, like stopping at a set time or switching to non-alcoholic drinks later in the night.
5. Choose smarter drinks Opt for:

• Spirits with soda water instead of sugary mixers
• Lower alcohol beer or wine
• Non-alcoholic alternatives (some are actually pretty decent now)

6. Prioritise recovery If you do drink, allow extra time for sleep and recovery. Avoid scheduling hard sessions the next day. Adjust your nutrition and hydration to compensate.
7. Give yourself permission to enjoy You don’t have to be perfect. Enjoy the food, the drinks and the company. One night out isn’t going to ruin your race prep, but it pays to be intentional.

You don’t need to go dry to stay on track

Alcohol isn’t the devil, but understanding its effects can help you make informed choices. If you want to hit the ground running in January instead of crawling through sessions wondering why everything feels harder, think ahead.

Enjoy the pavlova, raise a glass if you want to, but don’t YOLO your way to burnout. Be smart, stay hydrated and savour the season without sabotaging your progress.

Next steps

If you found this helpful, here are a few resources to keep you on track:

• Triathlon Nutrition Checklist: Find out where you sit with your nutrition right now
• Blood Tests for Triathletes: See if alcohol might be affecting your key markers

Want to hit the ground running in 2026? Register your interest for the next intake of the Triathlon Nutrition Academy.