How to drink responsibly

    Drinkaware explain the latest guidelines around alcohol, the benefits of reducing your intake, and their top tips if you're trying to cut back.

    Pouring a glass of red wine

    According to a recent YouGov poll, two-thirds of regular drinkers say they would find cutting down on their drinking more difficult than improving their diet or exercising more, while one in five of UK adults are drinking more than the current recommendations.

    We asked Drinkaware for the facts about alcohol and for top tips to help us cut back and drink responsibly.

    How much is too much alcohol?

    The UK Chief Medical Officers’ 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.

    Check our infographic to find out how many alcohol units are in different drinks.

    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 occasion.

    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 counts 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:

    • Between two to three 175ml glasses of wine (13% ABV)
    • Between two to three pints of beer (4% ABV)

    Two pints of beer on a table

    What are the benefits of cutting down on drinking?

    Cutting back on alcohol can improve your health and your mental and physical well-being.

    Weight management

    Alcohol is made by fermenting (and sometimes distilling) starch and sugar. Because of this, it's high in calories, containing seven calories per gram – almost as many as fat.

    Calories from alcohol are described as 'empty calories', as they have no nutritional value. Some alcoholic drinks contain traces of vitamins and minerals, but not usually in high enough amounts to contribute significantly to our 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 absorbing nutrients and burning fat).

    Swapping alcoholic drinks for non-alcoholic, lower-sugar drinks is a great way to cut down on the calories that you're drinking and may help you to manage your weight.

    Better sleep

    You might think alcohol helps you to 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 to sleep better and find it easier to wake up in the morning.

    Better mental health

    Alcohol is a depressant, which means it slows down the brain and the central nervous system's processes. This means that, 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.

    Visit the Drinkaware website for more information on how drinking affects mental health, and how to get help.

    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.

    However, reducing your drinking so that it is within the Low Risk Guidelines will help to keep your risk of alcohol-related harm low.

    Visit the Drinkaware website to find out more about the health effects of alcohol.

    How can I cut down on my drinking?

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

    1. 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.
    2. Practise portion control. Go for bottles or halves instead of pints, order smaller glasses of wine or have single shots of spirits in mixed drinks.
    3. Get mixing some mocktails. You can still enjoy a delicious drink without adding any alcohol – try our alcohol-free cocktail collection.
    4. Try the free Drinkaware app. You can track your alcohol consumption and spend over time, calculate units and calories and set goals to help you moderate your drinking.

    How to be responsible while drinking

    1. Eat before or with your drink. Drinking alcohol on an empty stomach means the 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.
    2. Don’t drink and drive. If you’re organising a night out, make sure you have a designated driver or pre-book a taxi home. Read more about the legal alcohol limit.
    3. 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.
    4. 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.

    Who should I speak to if I’m worried about myself or someone else?

    Speak to your GP if you’re worried about your alcohol intake. They will be able to suggest ways to help you manage your drinking habits and can also refer you for counselling or support services.

    The Drinkaware website is a great online resource offering plenty of free tools, facts and advice. It also has information on, and contact details for, a range of alcohol support services.


    This guide was published on 10 September 2018.

    All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

    Drinkaware is an independent charity which aims to reduce alcohol-related harm by helping people make better choices about their drinking. It provides impartial, evidence-based information, advice and practical resources, raising awareness of alcohol and its harms, and working collaboratively with partners. Visit the Drinkaware website for more information.
     

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