The less alcohol you drink, the better. Drinking too much can have serious effects on our health in the long-term, but you might also find that it’s having an impact now. Alcohol can make us feel tired, put on weight, affect our decision making, and also impact on our finances.

If you do choose to drink alcohol, the national guidelines state no more than 14 units of alcohol a week. This is roughly equal to seven drinks a week, spread over at least 3 days. This is the same for both men and women.

Tips for drinking less alcohol:

  • Try having several free drink days per week
  • Stay hydrated and have a glass of water before you have alcohol.
  • Drink non-alcoholic drinks in between your alcoholic drinks.
  • Dilute to make them last longer e.g. soda water and white wine.
  • Use a measure when drinking at home.

 

Download our leaflet here: Alcohol & you

 

You can work out how many units there are in any drink by multiplying the total volume of a drink (in ml) by its ABV (measured as a percentage) and dividing the result by 1,000.

  • strength (ABV) x volume (ml) ÷ 1,000 = units

For example, to work out the number of units in a pint (568ml) of

strong lager (ABV 5.2%):

  • 5.2 (%) x 568(ml) ÷ 1,000 = 2.95 units

 

Risk

Men

Women

Common effects

Lower risk

Both men and women should not regularly drink more than 14 units per week spread over three or more days
  • Increased relaxation
  • Sociability
  • Sensory enjoyment of alcoholic drinks

Increasing risk

Regularly drinking 15-50 units per week

Regularly drinking 15-35 units per week

Progressively increasing risk of:

 

  • Low energy
  • Relationship problems
  • Depression
  • Insomnia
  • Impotence
  • Injury
  • High blood pressure
  • Alcohol dependence
  • Liver disease
  • Breast, mouth and throat cancers

Higher risk

More than 8 units per day on a regular basis or more than 50 units per week

More than 6 units per day on a regular basis or more than 35 units per week

For more detailed information on calculating units visit: www.nhs.uk/Livewell/alcohol/Pages/alcohol-units.aspx

 

There is no completely safe level of drinking and drinking even small amounts of alcohol can incur risk in certain circumstances.

For example, with strenuous exercise, operating heavy machinery, driving or if you are on certain medications.

If you are pregnant or planning a pregnancy, the safest approach is not to drink alcohol at all. Drinking in pregnancy can harm the baby, with the more you drink the greater the risk. The risk of harm to the baby is likely to be low if a woman has drunk only small amounts of alcohol before she knew she was pregnant or during pregnancy.

 

For more information about alcohol and drug use in pregnacy visit our page: Alcohol and drug use in pregnancy :: Northumbria Healthcare NHS Foundation Trust

Psychological/social/financial

  • Improved mood
  • Improved relationships
  • More time for hobbies and interests
  • Reduced risks of drink driving
  • Save money

 

Physical

  • Sleep better
  • More energy
  • Lose weight
  • Reduced risk of injury
  • Improved memory
  • Better physical shape
  • Reduced risk of high blood pressure
  • Reduced risk of cancer
  • Reduced risks of liver disease
  • Reduced risks of brain damage

  • Have several ‘drink-free’ days, when you don’t drink at all
  • When you do drink, set yourself a limit and stick to it
  • Quench your thirst with non-alcohol drinks before and in between alcoholic drinks
  • Avoid drinking in rounds or in large groups
  • Eat when you drink - have your first drink after starting to eat
  • Switch to lower alcohol beer/lager
  • Avoid going to the pub after work
  • Plan activities and tasks at those times you would usually drink
  • When bored or stressed do something physical instead of drinking
  • Avoid or limit the time spent with “heavy” drinking friends

There is no completely safe level of drinking, but by sticking within these guidelines, you can lower your risk of harming your health:

  • Adults are advised not to regularly drink more than 14 units a week
  • If you do drink as much as 14 units in a week, spread this out evenly over 3 or more days.

 

More information is available from One You:

www.nhs.uk/oneyou

 

Drinking a bit too much can sneak up on you. Public Health England’s free drinks tracker app makes it easy to keep an eye on the booze and take control with daily tips and feedback

www.nhs.uk/oneyou/apps

 

This brief advice is based on the “How much is too much?” Simple structured advice intervention tool, developed by Newcastle University and the drink less materials originally developed at the University of Sydney as part of a W.H.O. collaborative study.

Recovery Partnership

Help, advice and treatment from the specialist alcohol and drug service

 

Northumberland Recovery Partnership

Tel: 01670 798 280

 

North Tyneside Recovery Partnership

Tel: 0191 640 0180

 

ESCAPE Family Support – Northumberland

Supporting families and carers whose lives have been affected by substance misuse

Tel: 07702833944 (24 hour confidential helpline for advice & support)

 

PROPS Families and Carers – North Tyneside

Supporting whole families and carers of drug and alcohol users

Tel: 0191 2263440

 

Alcoholics Anonymous

Tel: 0800 9177650 (24 hour, 7 days a week)

 

Samaritans

Tel: 116 123 (24 hour, 365 days a year)

 

Crisis Team

Tel: 0303 1231146

Health and wellbeing