New Year New You
Hits and tips on how to enjoy alcohol responsibly.
Remember that
- Men should not exceed 3-4 units in a day or 21 units in a week and should have 2 alcohol free days in one week.
- Women should not exceed 2-3 units in a day or 14 units in a week and should have 2 alcohol free days in a week.
- Pregnant women should not drink any alcohol
Unit Measure Guidance
- Spirits 40% abv 25ml = 1 unit
- Spirits 40% abv 35ml = 1.4 units
- Spirits 40% abv 50ml = 2 units
- Wine 12.5% abv 125ml = 1.6 units
- Wine 12.5% abv 175ml = 2.2 units
Work out your alcohol units for yourself with this handy sum:
Strength (ABV) x Volume (ml) ÷ 1000 = No. of units.
E.g. Pint of Stella - 5.2 x 568 ÷ 1000 = 2.95
Some Hints and Tips on How to Cut Down
Drink on fewer occasions
• Work out why you drink, and do something else instead.
• Plan ahead each week which days you will avoid alcohol.
• Save the money that you would have spent on alcohol and then treat yourself.
• Enlist the help (unwitting if necessary) of friends at non-alcoholic social events.
On each occasion, drink fewer alcoholic drinks
• Pace yourself – plan how long you will be out and how many drinks you will have, and stick to your plan.
• Take smaller sips.
• Put your glass down between sips.
• Occupy yourself – don’t just drink, but participate in other activities (e.g. darts, bowling, reading, chatting, eating, etc.).
• Drink for the taste rather than for the effect.
• Dilute your drinks so that they last longer.
• Avoid joining in rounds, or alternatively, when it is your round, skip a drink or have a spacer (a non-alcoholic drink).
• Drink a spacer instead of a chaser.
• Try to drink at the same pace as a slower-drinking friend or companion.
• At home, don’t finish the bottle – keep some for another day.
Reduce the amount of alcohol in each alcoholic drink
• Switch from a higher alcohol content to a lower one:
− from strong lager (5%) to standard lager (4%).
• Switch to smaller measures:
− from a large glass of wine (250ml) to a standard glass (175ml)
− from pints to bottles of beer
− use a smaller glass at home
− use a spirit measure at home.
• Change your drink:
− from a bottle of mixed spirits to a single measure of spirits
− from a pint to a whisky
− from wine to alcopops
Information and advice: How might I benefit from cutting down?
Physical benefits
• Improved memory.
• Sleeping better.
• Feeling happier and less anxious.
• A lower risk of developing many forms of cancer.
• Having more energy.
• A lower risk of brain damage.
• Having fewer hangovers.
• A lower risk of high blood pressure.
• Losing weight.
• A lower risk of liver disease.
Psychological, social and financial benefits
• A lower risk of accident or injury.
• Less chance of getting involved in fights.
• A lower risk of drink driving.
• Developing better relationships.
• Feeling more positive about yourself.
• Having more time for other interests.
• Being more successful at work.
• Saving money.
Take the opportunity to record your alcohol intake for a month at