Summary
Wearable data analysis reveals that even moderate alcohol consumption suppresses HRV for significantly longer than previously thought—up to 5 days for heavy drinking episodes.
Methods
Analysis of wearable HRV data correlated with self-reported alcohol intake
Key Findings
- 1-2 drinks suppress HRV for approximately 2 days
- 3+ drinks can affect HRV for 4-5 days
- Effect is dose-dependent and cumulative
- Sleep quality also impaired during recovery period
Limitations
Self-reported alcohol intake may be underestimated
What This Means for You
If you're trying to optimize HRV, know that weekend drinking can affect your readings well into the work week. Consider timing alcohol consumption away from important training or recovery periods.
Source
Read the original paper in Frontiers in Physiology ↗
Added to HRV Zone: 2025-01-07