You aren't alone if you’ve ever wondered why a few drinks feel different now than they did a decade ago. Many of us notice that alcohol hits harder as we get older — even if our drinking habits haven’t changed.
A glass of wine that used to feel relaxing might now leave you feeling sluggish. A cocktail that once was no big deal now leads to a sleepless night. These shifts aren’t all in your head. As you age, your body processes alcohol differently.
“As we age, our bodies handle alcohol differently due to natural changes in our water volume, liver function and overall sensitivity,” said Krista LaBruzzo, MD, an addiction medicine specialist with Banner – University Medicine. “These factors can cause hangovers to feel worse as you age.”
If no amount of greasy food, the hair of the dog or other old hangover remedies are cutting it, it may be time to adjust your drinking habits and make some safer choices.
Read on to learn more about how alcohol use affects you differently as you age and how you can still enjoy a drink or two on occasion without waking up with a nasty hangover.
1. Your metabolism slows down
Metabolism naturally slows as we age, which affects how our body processes alcohol. In your younger years, your liver might process alcohol relatively quickly, making it easier for your body to bounce back after a night of drinking.
“When you get older, your liver has fewer enzymes to do that, meaning alcohol stays in your system longer,” Dr. LaBruzzo said.
The slower processing can boost the effects of alcohol, making you feel drunker faster and leaving you more vulnerable to hangovers.
2. Lower water content in the body
With age, our bodies naturally lose water content. This decrease in water means that alcohol is less diluted when it enters your system, leading to a higher blood alcohol concentration (BAC) after drinking the same amount.
“Because alcohol also acts as a diuretic, it increases water loss through urination, further dehydrating the body,” Dr. LaBruzzo said. “This combination of natural water loss and alcohol’s dehydrating effects can lead to hangovers, headaches and even confusion.”
3. Changes in balance and coordination
One of the biggest risks as we age is the chance of falls. Alcohol affects balance and coordination, making falls more likely.
“As we age, there is already an increased likelihood of falls because of decreased muscle mass, brittle bones and possibly cognitive disorders,” Dr. LaBruzzo said. “Adding alcohol consumption on top of that greatly increases your likelihood of falls and hip fractures.”
Even moderate drinking slows reaction times and impairs coordination, making tripping or stumbling more likely.
4. More medications, more problems
Another factor as you age is the number of medications you are taking.
“Medications in the older population can become dangerous with age when mixed with alcohol,” Dr. LaBruzzo said. “There’s even a BEERs list – a guide clinicians use to identify potentially unsafe medications for older adults.”
Many of these drugs, such as blood thinners or blood pressure medications, can boost alcohol’s effects, increasing risks of dizziness or drowsiness. “Alcohol can also stack with medication side effects, sometimes leading to dangerous doubling effect,” Dr. LaBruzzo said.
5. Mental health and mood changes
Alcohol’s effect on mood can also shift as you age. You may notice stronger emotions or bigger mood changes after drinking.
Some older adults experience heightened feelings of sadness or anxiety after drinking alcohol, which may be linked to changes in brain chemistry and hormone levels.
“Since alcohol is a depressant, it can interfere with the balance of chemicals in the brain that regulate mood,” Dr. LaBruzzo said.
Additionally, as older adults face more significant life changes, such as retirement or the loss of loved ones, drinking can sometimes amplify feelings of loneliness or depression. Being mindful of these effects can help you make healthier choices about drinking.
6. Poor sleep quality
Quality sleep often becomes harder with age and alcohol can make this even more challenging. While a drink might make you feel drowsy at first, alcohol actually disrupts sleep cycles. It can prevent you from reaching the deeper stages of sleep, which are crucial for feeling rested.
As you age, these disruptions may affect your body more, leaving you tired and groggy the next day. Over time, poor sleep can have a greater effect on your mental and physical health, so it’s important to consider how alcohol might be impacting your sleep.
7. Greater health risks
Alcohol can increase health risks as you age, especially for people with chronic conditions like high blood pressure, diabetes or heart disease. Drinking can also contribute to severe health conditions such as liver disease, osteoporosis, dementia and certain cancers. Alcohol can also lower your immune system, making it harder to bounce back from illnesses.
Tips for safer drinking as you age
Aging doesn’t mean you can’t enjoy a drink now and then but a few simple steps can make drinking safer and more enjoyable:
- Drink slowly: Give your body time to process each drink and space them out to avoid a quick rise in blood alcohol.
- Stay hydrated: Drinking water between drinks can help combat dehydration and may lessen the severity of a hangover.
- Check medications: Talk to your health care provider about how your medications might interact with alcohol, especially if you take several medications.
- Watch your limits: Keep track of your intake to stay within the safe range. "The standard recommendation is that people over 65 and older drink no more than one standard drink per day or seven standard drinks per week,” Dr. LaBruzzo said. “For people under 65, the recommendation is one drink per day for women and up to two per day for men.”
- Be aware of balance and coordination: Alcohol affects these areas more as you age, so take extra care to prevent falls or other accidents.
- Talk to your health care provider: Discuss any concerns about alcohol use, including the risk of alcohol use disorder, which is more common in older adults. A health care provider can help assess any risks and guide safer drinking choices.
Takeaway
Aging doesn’t have to mean giving up the things you enjoy. Understanding how alcohol affects you differently with age can help you make informed decisions that protect your health. By making small adjustments, like slowing down, staying hydrated and being mindful of medications, you can still enjoy social moments with a glass in hand without hurting your well-being.
Remember, if alcohol is affecting your health or lifestyle, have a conversation with your health care provider or a Banner Health specialist. They can help you make the best choices for your future.
