Celebrate St. Patrick’s Day Without Derailing Your Fitness Goals

St. Patrick’s Day brings plenty of temptations — from corned beef sandwiches stacked high on rye to green bagels, shamrock cookies, Irish soda bread, and, of course, plenty of beer. While it’s a day to celebrate and enjoy yourself, it doesn’t mean you need to completely derail your fitness goals. With a little planning and mindful choices, you can have fun and stay on track.

How to Celebrate St. Patrick’s Day Without Derailing Your Fitness Goals

Follow the 85/15 Rule: Balance Healthy Choices with Fun

The key to long-term success is balance. Aim for 85% healthy choices and leave 15% for indulgences. Research shows that people who allow themselves occasional treats are more likely to stick to their long-term fitness and health goals compared to those who follow overly restrictive diets (International Journal of Obesity, 2018).

If you’re craving that corned beef sandwich, try having it open-faced to cut back on the bread. Want a beer? Enjoy one, but drink it slowly and savor it. Small adjustments like these let you participate in the festivities without overdoing it.

Start Your Day with a Workout

Even a short workout can set a positive tone for your day. A study published in The Journal of Behavioral Medicine found that just 10 minutes of exercise can boost mood and reduce cravings for unhealthy foods. Whether it’s a quick HIIT session or a brisk walk, moving your body early can help you make better choices later in the day.

Don’t Skip Meals — Fuel Your Body Instead

Skipping meals to “save calories” for later indulgences is a recipe for disaster. Studies show that people who skip meals are more likely to overeat and make poorer food choices later in the day (The American Journal of Clinical Nutrition, 2019). Instead, eat a nutrient-dense meal with plenty of greens and lean protein before heading out. A salad packed with kale, spinach, chicken, or salmon will keep you satisfied and less likely to overindulge.

Short on time? Blend up a protein shake before heading out — it’s a quick, convenient way to keep hunger at bay.

Support Your Body with Key Nutrients

If you plan on drinking, consider taking a multivitamin. Research shows that alcohol depletes essential nutrients like B-complex vitamins and vitamin C, which can worsen hangover symptoms (Alcohol Health & Research World). Replenishing these nutrients can reduce fatigue and help your body recover more quickly.

Eat Your Greens — Not Just Wear Them

Celebrate St. Patrick’s Day by loading up on green veggies like broccoli, asparagus, edamame, spinach, avocados, and kale. A study in Nutrients Journal found that people who consume high amounts of leafy greens experience better overall health and increased energy levels. The vitamins and antioxidants in these foods can help counteract some of the oxidative stress caused by alcohol.

Stay Hydrated to Combat Alcohol’s Effects

Alcohol is a diuretic, meaning it dehydrates your body, which can lead to headaches, fatigue, and next-day sluggishness. Dehydration is one of the main culprits behind hangover symptoms. Research suggests that drinking water between alcoholic beverages can significantly reduce these effects (Journal of Clinical Medicine, 2020). And don’t forget to drink a tall glass of water before bed — your body will thank you the next morning.

Tip: If you want to enjoy the taste of beer without the alcohol’s dehydrating effects, try a non-alcoholic option like Guinness 0. It offers the same rich flavor as traditional Guinness but without the alcohol, so you can stay hydrated and still feel part of the celebration. Plus, it contains fewer calories, making it a smarter choice for your fitness goals.

Focus on Connections, Not Just the Food and Drinks

At its core, St. Patrick’s Day is about celebrating community and connection. While the food and drinks are part of the fun, the memories you make with loved ones are far more lasting. Mindfully enjoying your time with friends and family can help you stay grounded and avoid overindulging.

One Day Won’t Define You

No matter what you eat or drink, remember that one day won’t make or break your health journey. What matters most is consistency over time. So, celebrate, enjoy yourself, and be kind to yourself the next day.

Happy St. Patrick’s Day! 🍀

Written by Elsie Velazquez Certified Personal Trainer, Prescription Fitness, Mar 14, 2017; updated March 14, 2025