How to Track Alcohol (& Hangover Tips!)

2023 is almost here! Just like you, we're so ready for the new year, new goals, new intentions, and to continue improving!

As 2023 approaches, many of us will be celebrating - and often that includes alcohol. A fitness journey doesn't have to exclude alcohol, but there are some things to keep in mind if you choose to drink. So today we're giving you a refresher on how to track macros for alcohol, as well as some bonus hangover tips!

Reminder: you do not need to track alcohol if you are choosing to have a free/untracked night. The info below is only for those who still wish to track.



How To Track Alcohol

Alcohol is often referred to as the "fourth" macronutrient. Usually when we talk about macros, we talk about protein, carbs, and fats. That’s because these are the three main sources of calories and are essential.That being said, alcohol has calories too!

1g of protein = 4 calories
1g of carbs = 4 calories
1g of fat = 9 calories
1g of pure alcohol = 7 calories



To track alcohol, we allocate the total calories in the drink to carbs and/or fats so that it subtracts them from your daily total macros. Never substitute alcohol for protein! You want to hit your protein intake daily since amino acids cannot be stored in the body.

If you are using a mixer in your drink that has carbs or fat in it, track that first.
Then with the calories left over from the alcohol, do the math:

Track as carb: Take the total amount of calories in your alcoholic beverage and divide by 4.
Track as fat: Take the total amount of calories in your alcoholic beverage and divide by 9.
Or split between the two!



If a drink has 200 calories, you could track as:
Carbs: 200/4 = 50 grams of carbs
Fats: 200/9= 22.2 grams of fats
Both: 100/4 = 25 grams of carbs, 100/9 = 11.1 grams of fats
Hangover Tips🍺

1. When drinking, alternate between alcohol and water! Ideally, have 1 glass of water for each glass of alcohol you consume. Dehydration is the main cause of severe hangover symptoms. So don't skimp on the water - chug it down and save yourself that dreaded alcohol headache!
2. Be sure to get enough electrolytes! These essential minerals are necessary for maintaining fluid balance, the function of muscle & nerve cells, and more! Consider Gatorade, coconut water, electrolyte enhanced water, or electrolyte supplements and drink packets (Such as LMNT, Nuun Sport, etc.)
3. Always eat an adequate amount prior to drinking! Carb sources are especially helpful and aid in "soaking up" the alcohol. Avoid drinking on an empty stomach as this will definitely worsen alcohol's effects!
Here's to learning how to still live life while crushing our goals