Top tips for sensible drinking

Alcohol abuse is becoming an increasing problem in the UK, with alcohol-related hospital admissions in England seeing a year-on-year increase of 12 per cent in 2009-10. Official statistics show that this figure topped one million during the period, with most of the admissions due to liver disease, mental disorders, alcohol abuse, cancer and alcohol-related injuries. The NHS and other health bodies in the UK regularly publish advice on sensible drinking guidelines but many people find these hard to adhere to when on a night out. But it doesn't have to be difficult and by keeping a few tips in mind, it's certainly possible to have a good time with friends without overdoing it.



The Department of Health recommends that men drink no more than three or four units of alcohol each day, and women no more than two or three units a day. While many people are aware of this information, there is still some confusion about what exactly constitutes a unit of alcohol. General guidelines indicate that there are two units in one pint of average strength beer (around four per cent ABV), while a standard 25ml measure of a spirit like vodka or gin counts as one unit. Wine is much higher in unit count, with a small 125ml measure counting for around 1.5 units. A large glass (250ml) may account for as much as three units. While these numbers offer a fairly reliable indication of how many units you're drinking, it's also important to pay attention to alcohol strength - stronger beers or wines, for example, will have a higher unit count.



Another important thing to bear in mind is that it's your daily count that matters. The government recommends at least two alcohol free days a week but that doesn't mean you can catch up on a weekend binge. So just how do you try to drink within sensible limits on a big night out? A popular recommendation from health experts is to alternate an alcoholic drink with a non-alcoholic one. So if you start out drinking a vodka and cola, make the next one a plain cola. This gives your liver a chance to break down the alcohol you're drinking, a process that takes roughly an hour per unit. Alternatively, pace yourself and drink slowly, so you're not consuming more than one drink every hour. You should also try to keep track of exactly how many drinks you've had - if you've forgotten, then it's probably time to stop. And if you've gone to the pub straight after work, always make sure you eat something either before or whilst drinking to give your body a chance to absorb your alcohol intake.



A major factor behind alcohol abuse is often peer pressure. It's vital to remember that if you don't want to drink to excess, no one should make you feel as though you should. Some people, particularly men, may be too embarrassed to drink non-alcoholic drinks on a night out for fear of being mocked by their friends, but it's important to stand your ground and remain focused. Although not as serious as alcoholism, which often requires dedicated professional help to recover from, sustained alcohol abuse takes a serious long-term toll on your body. So if you sharpen up your drinking habits from a young age, the chances are you'll enjoy improved health levels when you're older.



The author of this article is a part of a digital blogging team who work with brands like Bupa. The contents of this article are of a general nature only and do not constitute specific advice.  This article does not take into account your circumstances or needs and must not be relied upon in place of appropriate professional advice.