Tips to reduce consumption of alcohol
Know your strengths
- Knowing the strength of your drinks is essential. Use unit guidance or look on the label - many brands state their unit content as well as their percentage strength.
Know your drinking pattern
- Drinking is such a part of life it can be hard to figure out exactly how much we consume. Keep a drinking diary and note down what, how much and when you take a tipple.
Watch your measures
- Drinks poured at home, at parties and in many foreign bars are often larger than standard UK pub measures. If you drink at home, consider investing in a set of measures.
- Avoid "topping up" so you can keep track.
Change your drink
- Not all brands are the same strength - switch to a lower alcohol alternative.
- Make spirits into long drinks by adding mixers.
- Add soda water to wine or drink shandy instead of beer.
Change the scene
- Instead of pubs or clubs, try meeting mates at the cinema, the five-a-side pitches, bowling alley, gym or theatre.
Slow down - Pace yourself.
- Sip, don't gulp! If you're really thirsty, take a soft drink or water.
- Use soft drink "spacers" when you're out, take a soft drink between alcoholic ones and drink less booze during the evening.
Know how to refuse a drink
- Decide for yourself when and how much you want to drink.
- Some people can be offended if you turn down a drink - that's their problem.
Avoid drinking in rounds
- If you've had enough, insist on a soft drink.
- If it's your round, get yourself a glass of something alcohol-free.
Eat before and while you drink
- Food makes the body absorb alcohol more slowly and so limits how quickly it gets into the bloodstream.
Drink to a budget
- Take a limited amount of cash out with you - no more than you need to stay sober, in control and get a taxi home.
Be the designated driver
- It's a perfect excuse to stay sober. Agree to drive everyone home and insist they buy your soft drinks and snacks for you!
Talk through problems and worries
- Stress and worries can influence how much you drink. Talking can be a good first step to resolving problems with alcohol. To speak to someone in confidence call Breathing Space on 0800 83 85 87 (6pm - 2am daily).