Drink Responsibly
Understanding the Guidance
How Much Is Too Much?
The UK Chief Medical Officers’ low-risk drinking guidelines recommend that both men and women should not regularly drink more than 14 units per week.
To put that in perspective, 14 units is roughly equivalent to:
- 6 pints of average-strength beer (4% ABV)
- 6 medium glasses of average-strength wine (175ml at 13% ABV)
- 14 single measures of spirit (25ml at 40% ABV)
One unit equals 10ml or 8g of pure alcohol — roughly the amount an average adult can process in one hour.
Practical Tips for Responsible Enjoyment
- Eat before and while you drink — food slows alcohol absorption
- Alternate with water — match each whisky with a glass of water
- Savour, don’t rush — take time to nose and taste properly
- Spread your units across the week with several drink-free days
- Know your limits and respect them
- Plan ahead — arrange transport home before you go out
- Never drink and drive — including the morning after
No alcohol should be consumed when pregnant, when driving or planning to drive, or in workplace situations where it could put you or others at risk. No one under 18 should drink alcohol.
The Risks of Drinking Too Much
Regularly exceeding the recommended limits increases the risk of a wide range of health problems, including:
- Heart disease and high blood pressure
- Liver disease
- Several types of cancer
- Pancreatitis
- Weakened immune system
- Anxiety and depression
- Memory problems and cognitive decline
- Alcohol dependence
Even occasional heavy drinking (binge drinking — more than 6 units in a single session for women, 8 for men) carries short-term risks including accidents, injuries, and alcohol poisoning. There is no completely safe level of drinking, but staying within the guidelines keeps risk low.
Learn More About Responsible Drinking
The NHS provides comprehensive, evidence-based guidance on alcohol and health. We recommend the following resources for anyone who would like to understand more about their drinking habits.
Alcohol Advice
General NHS guidance covering responsible drinking, health risks, and where to get help.
Alcohol Units
Learn how alcohol units are calculated and how to work out what is in your glass or bottle.
Calories in Alcohol
Alcoholic drinks are often overlooked as a source of calories. Learn about the hidden calorie content.
Binge Drinking
Understand the risks of drinking a large amount in a short period, even if it is infrequent.
Getting Advice and Support
If you feel you need help with your drinking, or are looking to find support for someone else, help is available and you should not hesitate to seek it.
You may benefit from support if any of the following apply:
- You often feel the need to have a drink
- You get into trouble because of your drinking
- Other people have expressed concern about how much you are drinking
- You think your drinking is causing you problems at home, at work, or in your relationships
- You find it difficult to stop once you have started drinking
Important: If you have become physically dependent on alcohol, do not stop drinking suddenly without medical advice. Abrupt withdrawal can be dangerous. Please speak to your GP or contact a medical professional who can guide you safely.
Organisations That Can Help
Alcoholics Anonymous
Free support groups across the UK for anyone who wants to stop drinking.
Al-Anon UK
Support for families and friends of people with alcohol problems.
We Are With You
Free, confidential support for people experiencing issues with drugs, alcohol, or mental health.
Adfam
Information and support for families affected by drugs and alcohol.
Nacoa
National Association for Children of Alcoholics — helpline and support for young people.
SMART Recovery UK
Science-based mutual support groups to help manage addictive behaviour.
Drinkline — the national alcohol helpline
0300 123 1110
Weekdays 9am – 8pm | Weekends 11am – 4pm
Find Local Support Services
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