Alcohol awareness: how much is too much?

Why does alcohol awareness matter?

Many of us drink more than we realise. Drinks are often larger or stronger than we think, and a few after work or at the weekend soon add up. Alcohol Change UK runs Alcohol Awareness Week each year to encourage people to think about their drinking, without blame or judgement.

Being aware of how much you drink is the first step to making choices that are right for you.

How much is too much?

The NHS advises that men and women should not regularly drink more than 14 units a week. If you do drink as much as 14 units a week, it is best to spread it over 3 or more days, and to have several drink-free days each week.

The NHS also says that 14 units is about 6 pints of average-strength beer or 6 medium glasses of wine.

What is a unit of alcohol?

A unit is 10ml of pure alcohol. The number of units in a drink depends on its size and strength. According to the NHS:

• a single 25ml measure of 40% spirits is 1 unit
• a medium 175ml glass of 12% wine is 2.1 units
• a pint of 3.6% beer or cider is 2 units
• a pint of 5.2% beer or cider is 3 units

To work out the units in any drink, multiply its strength (ABV) by its volume in millilitres, then divide by 1,000.

What are the risks of drinking too much?

Regularly drinking more than 14 units a week over many years increases your risk of serious health problems. The NHS lists cancers, stroke, heart disease, liver disease and brain damage among them. Our guide to reducing your risk of cancer explains the link between alcohol and cancer.

Drinking a lot in one session also carries risks, including accidents and injuries. Alcohol can affect your everyday life too, including your sleep, mood, concentration and relationships, even if you do not notice it straight away.

What are the signs of alcohol dependence?

Some people find it hard to control how much they drink. The NHS describes signs of an alcohol problem that include finding it difficult to stop or cut down even when you want to, craving alcohol, such as needing a drink when you wake up, needing more alcohol to get the same effect, and getting withdrawal symptoms when you stop or cut down.

If you recognise these signs, speak to your GP. The NHS warns that it can be very dangerous to stop drinking suddenly if you are dependent on alcohol, so get medical help before you try to stop.

How can you cut down?

Small changes can make a real difference. The NHS suggests making a plan before you drink and setting a budget, letting friends and family know you are cutting down, choosing smaller drinks or lower-strength options, eating before you drink and alternating with water, and having drink-free days. Taking it one day at a time helps too.

Many people find that cutting down improves their sleep, energy and mood within a few weeks.

Where can you get support?

Your GP can give advice and refer you to local support. You can also call Drinkline, the free national alcohol helpline, on 0300 123 1110, on weekdays from 9am to 8pm and at weekends from 11am to 4pm. The NHS lists other services, including Alcoholics Anonymous, Al-Anon for family and friends, and SMART Recovery.

If alcohol is affecting someone close to you, support is available for you too.