While sunshine and alcohol may seem like a match made in summer heaven, experts warn this combination can have some unexpected, and potentially harmful, effects on your health.
From speeding up dehydration to increasing your risk of sunburn and impairing judgement in the heat, the impact of mixing sun and alcohol is more serious than many people think.
Ahead of Alcohol Awareness Week, running from July 7 to 13, health experts have shed light on the specific effects of mixing sun and alcohol, alongside practical tips designed to minimise these risks.
1. Dehydration
“Dehydration is the number one offender when it comes to drinking alcohol in the sunshine, bringing with it some not-so-fun symptoms such as headaches, dizziness, sickness and fatigue and in some cases needs medical attention,” Dr Richard Piper, CEO of Alcohol Change UK, said.
Dr Ajay Bagga, senior GP leader at Nuffield Health, agrees and explains: “This is because alcohol acts as a diuretic, making you urinate more and lose essential fluids. Add in sweating from heat, and the risk of dehydration increases quickly.”
On very hot days, Piper stresses that the safest option is to completely avoid alcohol. However, if that’s not possible, he recommends alternating between alcoholic beverages and water.
“This method, known as zebra striping, slows down our alcohol consumption and keeps us topped up with the fluids we need to prevent the dehydration double whammy of alcohol and hot weather,” explains Piper.
“If it’s really hot, consider two glasses of water for one glass of alcohol.”
Bagga also recommends keeping a refillable water bottle with you at all times during the summer and taking regular sips, even if you’re not feeling thirsty.
2. Heat stroke and heat exhaustion
Heatwaves can be dangerous in their own right – and adding alcohol to the mix can further increase your risk of heat exhaustion or heat stroke.
“Alcohol impairs your body’s ability to sense and regulate temperature,” explains Bagga.
“Combined with high heat, this can lead to heat exhaustion – or worse, heat stroke, which can be life-threatening.”
To help lower this risk, try to remain in the shade during peak UV times, when the sun’s rays are at their strongest.
“Minimise this risk by avoiding alcohol during the hottest part of the day (typically 11am–3pm) and sticking to shaded or air-conditioned areas,” advises Bagga. “If you feel dizzy, confused, or nauseous, stop drinking immediately and seek shade, hydration or medical attention if needed.”
3. Sleep
Excessive heat and alcohol can negatively impact both the amount and quality of our sleep.
“While the sleep-inducing effect of booze can help us drop off, alcohol suppresses the Rapid Eye Movement (REM) part of our sleep cycle, which makes for a less restful slumber,” says Piper.
“Put all of this together and we can wake up feeling more tired than when we went to bed; and with a sore head to boot.”
One of the most effective ways to prevent alcohol from wreaking havoc on our sleep is to stop drinking earlier in the day.
“Stopping drinking earlier in the day and only having water after, say 9pm, can help prevent alcohol from playing too much havoc with our sleep in the hot weather,” recommends Piper.
“We can also keep track of how much alcohol we’re consuming throughout the day using an app like Try Dry.
“By logging our drinks, we can see how many units we’ve consumed and decide to call time on our boozing and rehydrate earlier before we go to bed, hopefully enabling a more restful night’s sleep.”
4. Sunburn and skin damage
“Alcohol lowers your awareness, meaning you might forget to reapply sunscreen or stay in the sun too long,” says Bagga.
“It also widens blood vessels, increasing your skin’s sensitivity to UV damage.”
So, remember to keep re-applying sun screen throughout the say, even if some clouds do appear.
“Apply a broad-spectrum sunscreen with SPF 30 or higher before heading out and reapply every two hours,” advises Bagga. “Don’t rely on clouds for protection, UV rays can still cause damage on overcast days.”
5. Impaired judgement and increased injury risk
“Many summer activities can involve physical movement and potential hazards such as water sports or rooftop gatherings,” highlights Bagga. “Alcohol impairs coordination and decision-making, increasing the likelihood of accidents or injury.
“Minimise this risk by never mixing alcohol with swimming, boating, or cycling and keep at least one sober person in your group who can assist in case of emergencies.”
Plus, this summer might be a good time to try some alcohol-free options.“While booze and hot weather might trigger associations for us, we don’t have to act on those associations like Pavlov’s dogs,” says Piper. “Enjoy a cold alcohol-free beer and keep drinking plenty of water, and you’ll feel a whole lot better.”
