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Many people notice that alcohol seems to affect them differently as they get older. Drinks that once felt enjoyable and easy to recover from may now lead to quicker intoxication, less pleasure, and longer-lasting after-effects. Scientific research suggests this is not just imagination—ageing changes how the body processes alcohol in several important ways.
Changes in Body Composition
One of the most significant shifts that comes with age is a change in body makeup. Over time, people tend to lose muscle mass and gain a higher proportion of body fat. This matters because muscle tissue contains a large amount of water, and alcohol is carried through the body in water rather than fat.
With less muscle and body water available, alcohol becomes more concentrated in the bloodstream. This can cause blood alcohol levels to rise more quickly after fewer drinks. As a result, older adults may feel the effects sooner and more intensely, even if they are drinking the same amount they always have.
In a controlled study published in 2022, researchers compared younger adults in their early twenties with adults in their late fifties and early sixties. Although both groups were given alcohol to maintain the same blood alcohol concentration, the older participants had less lean muscle mass. While they reported similar levels of intoxication, they experienced less enjoyment from the alcohol overall.
Slower Alcohol Processing
Age also affects how efficiently the liver works. The liver is responsible for breaking down alcohol, but as people get older, it often becomes smaller and less efficient. Blood may move through it more slowly, which delays alcohol metabolism and increases the time the body is exposed to alcohol and its by-products.
One of these by-products is acetaldehyde, a toxic and carcinogenic substance produced when alcohol is broken down. Higher or longer exposure to acetaldehyde is linked to symptoms such as headaches, nausea, heart palpitations, and the intense discomfort associated with severe hangovers. This lingering exposure can make the physical aftermath of drinking feel harsher than it did earlier in life.
Alcohol and Sleep Disruption
Sleep quality commonly declines with age for a variety of reasons. Changes in the body’s internal clock, chronic pain, and medical conditions such as prostate enlargement can lead to more frequent awakenings at night. Muscle loss also plays a role, especially in the throat, where reduced tone can worsen snoring and breathing interruptions during sleep.
Alcohol adds to these problems. While it may initially make people feel drowsy, it relaxes throat muscles and can partially block the airway, increasing snoring and reducing oxygen intake. This leads to more fragmented sleep, which can intensify next-day fatigue and hangover symptoms.
Long-term drinking habits may also affect sleep even on nights when no alcohol is consumed. Alcohol interferes with brain chemicals such as GABA and melatonin, which help regulate sleep cycles. A large study of older adults in Finland found that even moderate, regular drinking was associated with poorer sleep quality later in life, independent of genetics or overall life satisfaction.
Compounding Health Effects
Alcohol can also amplify other age-related challenges. It may worsen inflammation, reduce coordination and fine motor skills, and contribute to memory problems. These effects can make falls, injuries, or cognitive difficulties more likely.
Another concern is interaction with medications. Many older adults take prescription drugs, and alcohol can interfere with how these medications work. In some cases, it reduces effectiveness; in others, it increases side effects or health risks. These interactions are often overlooked but can be medically significant.
Reducing the Impact
Although ageing changes how alcohol affects the body, certain habits can help lessen its negative effects. Drinking slowly rather than quickly allows the body more time to absorb and process alcohol. Alternating alcoholic drinks with water helps maintain hydration and may slow consumption.
Electrolyte-rich beverages, such as sports drinks or coconut water, can help support fluid balance and nerve function. Eating food while drinking also slows alcohol absorption and reduces blood alcohol spikes. Finally, having alcoholic drinks earlier in the evening rather than right before bed may help protect sleep quality by allowing more time for alcohol to clear from the system before sleep begins.
