It’s cold outside, the days are getting shorter, and everyone is suddenly obsessed with staying healthy. While we bundle up and tweak our diets in hopes of side-stepping those pesky winter bugs, there’s one sneaky drink quietly undermining our best efforts: alcohol. Yes, that everyday tipple you might reach for to warm the soul could actually be sabotaging your immune system — and experts have the science to prove it.
A Change in Season, a Shift in Habits
With the move to winter time and the inevitable drop in temperatures, our attention shifts to preserving our health. Facing off against the annual parade of winter viruses and microbes — you know, the ones responsible for colds, flu, and other unwelcome guests — many people change their lifestyles to give their immune system a fighting chance. Unsurprisingly, most of these tweaks center around food and, crucially, drink.
While some foods and beverages have earned reputations as immunity boosters, others, dietitians warn, can do the opposite. In fact, one particular drink stands out as a top saboteur: alcohol, a beverage enjoyed regularly by a significant portion of the population.
Alcohol: Putting the « Dry » in « Dry January »
Let’s be blunt: drinking alcohol dehydrates the body, and that spells trouble for your immune system. As dietitian-nutritionist Roxana Ehsani notes, alcohol acts as a diuretic, sending you on frequent trips to the restroom and draining your internal hydration reserves. « Alcohol can strongly dehydrate you due to its diuretic properties, and that doesn’t allow you to maintain a healthy, strong immune system, » she told Eat This. Not exactly a ringing endorsement for that festive cocktail.
The reason is quite straightforward. Whether or not you hit the point of tipsiness, drinking alcohol disrupts your hormones. Alcohol molecules mess with the production of vasopressin, the hormone responsible for regulating kidney activity. What’s the result? Your kidneys go rogue, churning out excessive urine and flushing out far too much water. The aftermath: dehydration.
- Dehydration inhibits immune function
- It can even delay the natural production of antibodies, according to Sonia Sharma, immunologist at La Jolla Institute for Immunology (as reported by National Geographic)
Gut Instincts: The Microbiome Takes a Hit
But wait, there’s more. Alcohol’s impact starts in the gut. As soon as you take a sip, your intestine absorbs it — but it doesn’t stop there. Alcohol damages the intestinal microbiome, the collection of healthy bacteria so vital to your body’s defenses. Without these helpful critters, your immune cells lose their effectiveness. As Roxana Ehsani puts it, « When we drink alcohol, it first hits our intestines, which absorb it. At the same time, it destroys the microbiome of our intestinal system, that healthy bacteria which contributes to its health and prevents immune cells from functioning properly. The immune system is weakened and becomes more vulnerable to disease. » So, not only is your head spinning, but so is your gut — literally and figuratively.
Sugar Overload: Sweet Drinks, Sour Consequences
Most alcoholic beverages — think cocktails — are loaded with sugar. They’re often made with syrups and juices that spike your blood sugar levels. And when your blood sugar climbs too high, your immune cell production gets disrupted, leaving your defenses down. In plain terms, too much sugar makes it harder for your immune system to do its job. That mojito? Suddenly not so innocent.
- Alcoholic drinks, especially cocktails, are high in sugars
- High blood sugar interferes with immune cell production and functioning
- This weakens the immune system and leaves you more vulnerable to illnesses
Combine dehydration, a battered gut, and a sugar spike, and you’ve got the perfect recipe for undermining your body’s natural shields.
To add insult to injury, drinking too much alcohol supercharges these negative effects. The sensible approach? Stick to official recommendations. According to Alcool Info Service, you shouldn’t exceed two drinks per day — and certainly not every day. Going beyond that isn’t just bad for immunity; it comes with hefty health risks, from cancer to cardiovascular diseases.
The Bottom Line: So, as the temperature drops, maybe think twice before pouring that extra glass. Yes, the allure of a warming drink is strong, but so is the case for moderation. Raise your glass to a healthy immune system — whether it’s filled with water, tea, or, occasionally, something stronger. Your body (and your microbiome) will thank you for it!
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
