“I can make anybody pretty/I can make you believe any lie. I can make you pick a fight with somebody twice your size,” sings country-crooner Brad Paisley in his homage to that saucy beverage with a tendency to cause people to do things they might normally deem uncouth. The most widely used depressant in the world, with origins dating back to ancient Egypt, alcohol has become a mainstay of contemporary American culture (except for those poor souls living in “dry” areas). According to the United States Department of Agriculture (USDA) Web site, more than 55 percent of Americans enjoy a regular cocktail. As a result of alcohol’s popularity, there has been significant debate over the positive and negative affects it has on the body, and whether it’s a viable and safe addition to a healthy lifestyle. The research is promising, as studies have shown benefits such as increased bone strength and heart health. However, for those regular exercisers interested in achieving optimal levels of health and fitness, alcohol may become a thorn in the side – or perhaps a worm in the tequila, as the case may be.

The USDA Dietary Guidelines for Americans, 2005 recommends an intake of two alcoholic drinks per day for men and one for women (a smaller amount is recommended for women because the enzyme responsible for alcohol metabolism is less active in women than in men). But don’t go grabbing a couple of 40s just yet, the recommended serving size for various beverages is much less than you might think.

“A standard drink is equal to approximately 12 ounces of beer, 5 ounces of wine or 1.5 ounces of distilled spirits; each contains approximately 12 grams of alcohol,” says Pamela M. Nisevich, M.S., R.D., L.D.

For more information on serving sizes and caloric intake, see the “Caloric Content of Alcoholic Beverages” sidebar.

Emerging evidence for the health benefits of drinking in moderation has increased of late, and includes a variety of encouraging implications.

“There is tenuous evidence that moderate alcohol consumption may protect bones from osteoporosis,” says Nisevich. “This coincides with a major benefit of exercise; there is plenty of evidence that exercise also strengthens bones and protects against osteopenia and osteoporosis.”

The Centers for Disease Control states that the lowest coronary disease mortality rate and all-cause mortality rate has been found in people who enjoy two drinks per day. Experts have also found moderate alcohol consumption to be somewhat effective in reducing risk factors associated with type 2 diabetes.

Note that these positives don’t apply to younger adults, and despite the various benefits of alcohol intake, it’s important to remember that these benefits are available only to those who exercise regularly, eat a nutritious diet and drink in moderation.

“Because human and animal studies clearly indicate that chronic heavy drinking, particularly during adolescence and the young adult years, can dramatically compromise bone quality and may increase osteoporosis risk, it is safe to say that excessive drinking can nullify a great deal of the good that exercise has done to strengthen the bones,” warns Nisevich.

Though red wine has been given the most acclaim for its heart-healthy properties, experts state that any type of alcohol can provide benefits.

Despite the great many possible benefits derived from regular consumption, the negatives seem to outweigh the positives, especially when the drinker is incapable of capping off the evening at one or two drinks. Excessive intake can inhibit the body’s ability to absorb much-needed nutrients, can become an appetite suppressant which leads to malnourishment and, as we all know, places the user at a greater risk of injurious or fatal accidents. The same research that showed lower mortality and morbidity rates among moderate drinkers is inverted as intake increases. In other words, excessive drinking correlates with higher death rates. Further still, “Alcohol leads to dehydration and excessive intake can lead to cardiomyopathy, cardiac arrhythmia, hemorraghic stroke and hypertension,” says Nisevich.

For those of you concerned less with potential medical problems and more with attaining a healthy-looking appearance, imbibing a few frosty brews on a regular basis can significantly derail your efforts to achieve a tight, fit body.

“The relationship between alcohol consumption, exercise and sport is fairly well-researched,” states Nisevich. “Alcohol use is directly linked to the rate of injury sustained in sports events and appears to induce detrimental effects on exercise capacity.”

Those who have partied into the wee hours of the morning and then attempted a vigorous exercise session the following day are well aware of the negative impact alcohol has on fitness levels.

“Various studies suggest that alcohol intake decreases uptake of glucose [the body’s primary fuel] and amino acids [building blocks of proteins, a secondary source of fuel] by the muscles, adversely affects the energy supply and impairs metabolic processes during exercise,” she continues. This means that the body’s ability to utilize adequate energy for sustained exercise is significantly impaired and renders a workout somewhat ineffective.

Nisevich also asserts that, since alcohol is a major diuretic, the body enters a state of dehydration, which starves the muscles of much-needed oxygen. The bottom line: “Excessive alcohol intake can negate a lot of the good exercise imparts,” says Nisevich. The more you drink, the more fluids you lose which decreases your chances of building strong, healthy muscles.

For those interested in losing weight, the caloric content of alcohol should be enough to send you to the bar for a glass of water instead of a lemon drop martini. Nisevich says that “alcohol can negatively impact weight loss since a gram of alcohol provides almost twice as many calories as a gram of carbohydrate or protein (7kcal/gram vs. 4kcal/gram).” You may slave away at the gym for hours on end, but if you insist on that daily drink or two, that much-desired six-pack is sure to remain a keg forever. Weight loss is achieved through caloric deficit and drinking alcohol is a sure way to close up that gap in a hurry.

This article isn’t intended to dissuade you from joining friends for happy hour; rather it is to provide you with both the pros and cons, so that you can make informed decisions when debating whether to go for that third glass of wine.

“One might conclude that while moderate alcohol intake may help to prevent certain heart diseases and improve other conditions, the impact of alcohol is no greater than the positive impact of exercise,” says Nisevich.

Most importantly, drink wisely and be safe so you can enjoy a long, fulfilling life. Cheers!