Regular drinking outside of sensible drinking guidelines increases your risk of ill-health.
The guidelines around drinking alcohol advise that there is no safe drinking level. Therefore any reduction in alcohol consumption is a health benefit and drinking within the guidelines would suggest low level risk.
Weekly Guideline:
- For men and women you are safest not to drink more than 14 units per week
- If you do drink as much as 14 units per week, it is best to spread this evenly over 3 days or more (avoid binge drinking)
- Having several alcohol-free days each week is a good way to cut down
- If you are pregnant or planning a pregnancy, the safest approach is not to drink alcohol at all
- An alcohol free childhood is the healthiest and best option.
For more detail and information visit NHS Inform.
Small changes you can make
Do you know how many units you drink? Start a diary noting when you drink and how much. Use the Scottish Government's alcohol unit generator and alcohol unit calculator to work this out. If you are drinking too much then you could try to reduce the amount of alcohol you drink by:
- Making a plan - Before you start drinking, set a limit on how much you're going to drink and stick to it. This could be taking a fixed amount of money to spend on alcohol, or taking part in alcohol-free initiatives such as Dry January or Go Sober for October.
- Have a smaller drink.
- Cut down alcohol by swapping strong beers or wines for ones with a lower strength (ABV in %). Check the label on the bottle or ask bar staff for advice.
- Have a glass of water before you have alcohol and alternate alcoholic drinks with water or a soft drink.
- Have several alcohol -free days each week.
- Cut back a little. That way, every step you take is a success.
Further support and information
NHS Inform provides information on drinking sensibly, knowing your limits and getting support about alcohol.
Know the Score provides the facts and information for anyone who wants to know about drugs in Scotland and the harmful effects of drugs use. Know the Score is at the heart of a network of drugs-related services and organisations which provide information and advice on drugs issues in Scotland.
Borders Alcohol & Drugs Partnership provides information on services available across the Borders for individuals and family members concerned about their own or someone else’s alcohol and/or drug use.