Why Beer Drinking Can Be Harmful? 10 Side Effects

Beer is a popular drink enjoyed by many, but drinking it regularly or in large amounts can harm your body. From liver damage to weight gain, beer’s side effects can sneak up, especially if you’re not careful. For fitness enthusiasts or anyone aiming for a healthy lifestyle, understanding these risks is key to making wise choices. 

This article explains the top side effects of beer consumption in simple terms, backed by studies, to help you see why cutting back is essential. We’ll also suggest healthier vegetarian alternatives to support your well-being while still enjoying life.

Why Beer Drinking Can Be Harmful?

Beer contains alcohol, which your body, especially your liver, must process. While occasional drinking may not cause significant issues, frequent or heavy beer consumption can lead to health problems. 

A 2017 study in The Lancet showed that excessive alcohol, including beer, increases risks for liver disease, heart issues, and mental health problems. 

For those who hit the gym or follow vegetarian diets, beer’s empty calories and toxins can undo fitness progress. Knowing these side effects helps you make informed choices and protect your health with better habits.

• Why it matters: Beer’s alcohol and calories harm organs and fitness goals.
• How it affects you: Regular drinking can lead to long-term health issues.

Side Effects of Drinking Beer

Below are some of the side effects of beer drinking:

1. Liver Damage

Beer’s alcohol puts heavy strain on your liver, which breaks it down into less harmful substances. Frequent drinking can cause fatty liver, inflammation, or even cirrhosis (scarring). 

A 2018 study in Hepatology found that regular beer consumption increases liver fat, even in moderate drinkers. 

For gym-goers, a damaged liver slows nutrient processing, hurting muscle recovery. Cutting back on beer protects your liver, ensuring it supports your fitness and energy needs.

• Why it matters: A damaged liver reduces energy and gym performance.
• What to do: Limit beer to 1–2 drinks weekly or try herbal teas instead.

2. Weight Gain

Beer is high in empty calories, with a single pint containing about 150–200 calories. These calories add up, leading to weight gain, especially around the belly (“beer belly”). 

A 2015 study in Obesity linked regular beer drinking to increased abdominal fat in adults. For fitness enthusiasts, this can undo diet efforts and slow progress. 

Choosing low-calorie, vegetarian drinks like sparkling water with lemon helps maintain your physique without extra calories.

• Why it matters: Extra weight harms fitness and increases health risks.
• What to do: Swap beer for fruit-infused water or unsweetened green tea.

3. Poor Digestion

Beer can irritate your stomach, causing bloating, acid reflux, or diarrhoea. Alcohol disrupts the gut’s balance, affecting nutrient absorption. 

A 2016 study in Alimentary Pharmacology & Therapeutics found that regular alcohol, including beer, increases gut inflammation, especially in women. 

Poor digestion can lower energy and nutrient uptake, impacting gym performance. Eating vegetarian, fibre-rich foods like oats or apples supports digestion and reduces gut stress.

• Why it matters: Digestive issues reduce energy and nutrient absorption.
• What to do: Include high-fibre foods like lentils or spinach in meals.

4. Weakened Immunity

Beer weakens your immune system by reducing white blood cell function, making you more prone to colds or infections. 

A 2015 study in Alcohol Research showed that alcohol suppresses immunity, especially with frequent drinking. For active people, this means longer recovery times from illnesses, disrupting gym routines. 

Boosting immunity with vegetarian foods like citrus fruits or almonds, rich in vitamin C and E, helps your body fight germs better.

• Why it matters: A weak immune system disrupts fitness consistency.
• What to do: Eat oranges or snack on nuts instead of drinking beer.

5. Heart Health Risks

While moderate beer drinking may have some heart benefits, heavy or regular consumption raises blood pressure and heart disease risk. 

A 2018 study in Circulation found that frequent alcohol intake increases cardiovascular issues, especially in women. 

For gym-goers, a healthy heart is crucial for endurance and strength. Replacing beer with heart-friendly vegetarian drinks like pomegranate juice, rich in antioxidants, supports heart health and workout stamina.

• Why it matters: Heart issues reduce exercise capacity and overall health.
• What to do: Try pomegranate juice or limit beer to occasional sips.

6. Sleep Problems

Beer might make you feel sleepy, but it disrupts deep sleep, causing restlessness or waking up tired. 

A 2013 study in Sleep found that alcohol reduces REM sleep, which is critical for recovery. For fitness enthusiasts, poor sleep slows muscle repair and lowers energy for workouts. 

A calming vegetarian alternative, like chamomile tea, promotes better sleep, per a 2017 study in the Journal of Advanced Nursing, helping you stay refreshed for the gym.

• Why it matters: Poor sleep harms recovery and gym performance.
• What to do: Drink chamomile tea before bed instead of beer.

7. Mental Health Issues

Regular beer drinking can increase anxiety, depression, or mood swings. Alcohol affects brain chemicals like serotonin, worsening mental health. 

A 2017 study in The Lancet Psychiatry linked frequent alcohol use to higher anxiety in women. For those balancing fitness and mental well-being, this can lower motivation. 

Mindfulness practices or vegetarian snacks like dark chocolate (70% cocoa), rich in mood-boosting flavonoids, support mental health without beer’s downsides.

• Why it matters: Mental health issues reduce gym focus and enjoyment.
• What to do: Try meditation or eat dark chocolate for a mood lift.

8. Dehydration

Beer acts as a diuretic, making you lose water and feel dehydrated. 

A 2016 study in the Journal of Clinical Medicine found that alcohol dehydrates active people, reducing exercise performance. Dehydration also stresses the liver and kidneys, slowing recovery. 

For gym-goers, staying hydrated with water or coconut water, rich in electrolytes, supports muscle function and energy without beer’s drying effects.

• Why it matters: Dehydration lowers workout stamina and recovery.
• What to do: Drink 8–12 glasses of water or coconut water daily.

9. Nutrient Deficiencies

Beer lacks essential nutrients and can reduce the absorption of vitamins like B12 and folate, vital for energy and muscle repair. 

A 2014 study in Nutrition Journal found regular alcohol use depletes nutrients, especially in active people. 

For vegetarians, this can worsen deficiencies if the diet isn’t balanced. Eating nutrient-rich foods like spinach or lentils ensures your body gets what it needs for gym performance.

• Why it matters: Nutrient loss weakens muscles and energy levels.
• What to do: Add leafy greens or legumes to your daily diet.

Note: Beer is just one type of alcohol that can harm your health, but excessive intake of any alcoholic drink can strain vital organs. Learn more about the broader effects of alcohol on the body.

10. Increased Cancer Risk

Heavy beer drinking raises the risk of cancers, such as liver or breast cancer. 

A 2017 study in Cancer Epidemiology linked regular alcohol consumption to higher cancer rates, especially in women. 

For fitness enthusiasts, staying healthy long-term is key to consistent training. 

Choosing vegetarian, antioxidant-rich drinks like green tea, according to a 2018 study in the Journal of Nutritional Biochemistry, helps protect against cancer-causing damage.

• Why it matters: Cancer risks harm long-term health and fitness.
• What to do: Sip green tea or berry smoothies instead of beer.

How to Reduce Beer’s Side Effects

If you enjoy beer, moderation is key. Here are vegetarian-friendly strategies to protect your health while still indulging occasionally:

1. Limit Beer Intake

Stick to 1–2 beers per week to reduce liver and health risks. 

A 2018 study in The Lancet recommends low alcohol intake for better health outcomes. Moderation prevents weight gain, liver stress, and other issues, keeping you fit for the gym.

• Why do it? Reduces strain on the liver and other organs.
• How to start? Set a weekly beer limit and track it.

2. Stay Hydrated

Drink water before, during, and after beer to combat dehydration.

A 2019 study in the Journal of Clinical Medicine found that hydration supports liver function in drinkers. 

Pair beer with water or coconut water to maintain energy and recovery for workouts.

• Why do it? Prevents dehydration and supports gym performance.
• How to start? Alternate beer with a glass of water when drinking.

3. Eat Liver-Friendly Vegetarian Foods

Incorporate foods like garlic, turmeric, and berries into your diet. Garlic aids liver detox, and turmeric reduces inflammation, per a 2018 study in Food & Function. 

These protect your liver from beer’s alcohol, supporting muscle recovery and energy.

• Why do it? Strengthens the liver against alcohol stress.
• How to start? Add turmeric to curries or eat berries as snacks.

4. Prioritise Sleep

Get 7–9 hours of sleep to help your body recover from beer’s effects. 

A 2016 study in Sleep Medicine found that good sleep reduces alcohol-related liver stress. 

A vegetarian bedtime snack, like a banana with almond butter, promotes restful sleep.

• Why do it? Restores body and boosts workout recovery.
• How to start? Set a bedtime routine and avoid beer late at night.

5. Regular Health Check-Ups

Annual check-ups with liver enzyme tests catch issues early. 

A 2017 study in the World Journal of Gastroenterology recommends monitoring for regular drinkers. 

This ensures your liver handles beer without harming your fitness goals.

• Why do it? Detects problems early to maintain health.
• How to start? Ask your doctor for liver function tests yearly.

Healthier Vegetarian Alternatives to Beer

Instead of beer, try these vegetarian drinks to satisfy cravings without side effects:

Conclusion

Beer may be enjoyable, but its side effects, like liver damage, weight gain, and poor sleep, can harm your health and fitness goals. Studies show regular drinking stresses your body, especially for gym-goers. By limiting beer, staying hydrated, and eating vegetarian foods like berries or turmeric, you protect your liver and energy. 

Healthier drinks like green tea or kombucha satisfy cravings without risks. Start with small changes, like one beer weekly and annual check-ups, to stay strong and fit. Prioritise these habits to enjoy life while keeping your body healthy and gym-ready!

FAQs

1. What are the adverse effects of beer?

The adverse effects of beer include weight gain, intoxication, poor decision-making, and long-term health issues like liver damage and increased cancer risk.

2. What happens when drinking beer daily?

Drinking beer daily can lead to alcohol dependence, tolerance, poor nutrition, liver damage, and other health issues over time.

3. Is beer bad for the kidneys?

Yes, regularly drinking too much beer can harm the kidneys by causing dehydration, inflammation, and impairing the organ’s ability to filter waste.

4. Will 6 beers a day cause liver damage?

Yes, medical experts caution that consistently drinking 6 or more beers per day often leads to liver damage like fatty liver disease and cirrhosis over time.

References

1. A 2017 study in The Lancet showed that excessive alcohol, including beer, increases risks for liver disease, heart issues, and mental health problems.  (https://www.thelancet.com)
2. A 2015 study in Obesity linked regular beer drinking to increased abdominal fat in adults. (https://www.cambridge.org)
3. A 2017 study in Cancer Epidemiology linked regular alcohol consumption to higher cancer rates, especially in women.  (https://www.cancer.gov)