How To Drink Responsibly

Drink aware explains the latest guidelines around alcohol, the benefits of reducing your intake, and its top tips to help cut back.

How much is too much alcohol?

The UK Chief Medical Officer’s Low-Risk Drinking Guidelines say that, for both women and men, it’s safest not to drink more than 14 units a week on a regular basis.
If you regularly drink as many as 14 units per week, it’s best to spread your drinking evenly over three or more days rather than ‘saving up’ and drinking them all on one or two occasions.

What counts as binge drinking?

The NHS says: ‘Binge drinking usually refers to drinking lots of alcohol in a short space of time or drinking to get drunk.’ Because everybody processes alcohol differently, it’s difficult to say exactly how many units in one session count as binge drinking. The Office for National Statistics defines it as drinking more than eight units in one session for men, and more than six units in one session for women.

To put this into perspective, six units is equivalent to:

Two to three 175ml glasses of wine (13% ABV)
Two to three pints of beer (4% ABV)

RELATED: How To Lower Cholesterol

What are the benefits of reducing your alcohol intake?

Cutting back on alcohol can improve your mental and physical health in a number of ways, including:

Weight management
Alcohol is made by fermenting (and sometimes distilling) starch and sugar. Because of this, it’s high in calories, supplying seven calories per gram – almost as much as fat, which provides nine calories.

Calories from alcohol are typically described as ’empty calories’ because they provide no nutritional value. Some alcoholic drinks contain traces of vitamins and minerals, but not in sufficient amounts to contribute to a balanced diet.

When you drink alcohol, your body also burns less fat as energy. We can store nutrients, protein, carbohydrates, and fat in our bodies but we can’t store alcohol, so our bodies try to process it as soon as possible. This disrupts the other processes that would usually take place, including those involved in absorbing nutrients and burning fat.

Swapping alcoholic drinks for non-alcoholic options which are lower in sugar and calories may be a great way to cut down on calories and help you manage your weight.

Better sleep

You might think alcohol helps you nod off, but the truth is that even just a few drinks can disrupt your sleep cycle and make you feel tired and sluggish. When you fall asleep after drinking, you may fall into deep sleep quicker than usual – but over the course of the night, you actually spend less time in deep sleep and more time in the REM (Rapid Eye Movement) stage of sleep, which is much less restful. This means you’re more likely to wake up feeling tired, even after a full night in bed.

In contrast, having alcohol-free days may help you sleep better and wake more refreshed the next morning.

Better mental health

Alcohol is a depressant, which means it slows down the brain and the central nervous system. So, while it may feel as though alcohol relieves stress in the short term, in the long term it can contribute to feelings of anxiety and depression.

Better long-term physical health

The more alcohol people drink, the greater their risk of developing a number of serious, potentially life-limiting health conditions, such as pancreatitis, liver disease, some types of cancer, and diabetes.

How can I cut down on my drinking?

There are lots of practical ways that help you cut back.

Schedule some drink-free days into your week. Taking a break can ‘reset’ your tolerance to alcohol and help you enjoy some of the benefits listed above, such as better sleep and less stress.
Practise portion control – choose bottles or halves instead of pints, order smaller glasses of wine or have single shots of spirits with mixers.
Get mixing some mocktails. You can still enjoy a delicious drink without adding alcohol – try our alcohol-free cocktail collection.
Try the free Drinkaware app. You can track your alcohol consumption, calculate units and calories, and set goals to help you moderate your drinking.

How can I drink responsibly?

Aim to drink with a meal. Drinking alcohol on an empty stomach means alcohol is absorbed into your bloodstream quicker, so try to have a balanced and filling meal before you have your first drink, or enjoy a glass of wine with dinner.

Don’t drink and drive. If you’re organizing a night out, make sure you have a designated driver or pre-book a taxi home. Read more about the legal alcohol limit.

Stick to one type of drink and alternate with soft drinks. Mixing drinks makes it harder to keep track of how many units you’re consuming, so it’s likely you’ll end up consuming more. A good tactic is to alternate alcoholic drinks with water or low-sugar soft drinks.

Can I drive in the morning after?

Know your limits. When you’re planning a night out, it’s a great idea to choose a limit for yourself and make a mental note to stick to it during the evening. Choosing to buy your own drinks instead of participating in rounds can help you stay on track – and you’re likely to spend less, too.

Just because you’ve been to bed, doesn’t mean that you’re no longer affected by the alcohol you’ve drunk. The best advice, if you are planning to drive the following day, is to avoid alcohol the night before. In general, alcohol is removed from the blood at the rate of about one unit per hour, but this varies from person to person. Your weight, age, sex and metabolism can all affect how long it takes for your body to process alcohol.

Other factors include the type and amount of alcohol you’ve drunk, whether you have eaten and what your stress levels are. There’s nothing you can do to speed up the rate alcohol leaves your system. Having a cup of coffee or a cold shower, for example, may make you feel more alert but does little to eliminate alcohol. This means your reaction times may still be impaired without you realizing it.