The official guideline

There are no safe levels of alcohol consumption

The Chief Medical Officers’ guideline for both men and women is that:

• To keep health risks from alcohol to a low level it is safest not to drink more than 14 units a week on a regular basis.

• If you regularly drink as much as 14 units per week, it is best to spread your drinking evenly over 3 or more days. If you have one or two heavy drinking episodes a week, you increase your risks of death from long term illness and from accidents and injuries.

• The risk of developing a range of health problems (including cancers of the mouth, throat and breast) increases the more you drink on a regular basis.

• If you wish to cut down the amount you drink, a good way to help achieve this is to have several alcohol-free days each week.

The guideline for those with other risk factors

Remember that the official guidelines reflect low risk and do not mean that there is no risk. Some people with certain risk factors may experience harm even at low levels of drinking including:

• People with compromised livers

• People on medications

• People with mental health issues

• People with eating disorders or poor nutrition

• People with other chronic health conditions such as diabetes

• Some genetic conditions which affect iron levels

It is best to speak to your GP or health professional to get personalised advice around what weekly levels are safe for you.

Set Clear Goals:

• Make a plan! Having set goals helps you stay on track and will keep you motivated to keep going.

• A goal could be; swapping high ABV for lower ABV or reducing the volume by swapping large glasses for smaller ones, having planned no alcohol days every week (2-3 minimum is ideal).

• Download the DrinkCoach app. It’s free (and ad free) and allows you to set goals and reminders to help keep you on track.

Know Your Triggers:

• Do you know what your triggers are? It could be stress, habits or even a particular person.

• Plan alternative activities or responses to these triggers.

Drink Slowly and Mindfully:

• Drinks aren’t cheap so enjoy and savour them.

• Alternate alcoholic drinks with non-alcoholic ones, like water or soda.

Find Alternatives:

• There are a great selection of non and low alcoholic drinks. Beers, wines and spirits are now available in healthier alcohol free versions.

• Try mocktails, non-alcoholic beers, or sparkling water with a splash of juice.

Keep Alcohol Out of the House:

• If you’re more inclined to drink at home, make sure you don’t add alcohol in your weekly shopping.

• If you have a craving you’re less likely to go out to buy alcohol.

Social Support:

• Tell your friends and family that you want to cut down. This will allow them to be more supportive and not un-knowingly tempt you.

• Spend time with people who support you and avoid those who pressure you to drink.

Seek Professional Help:

• If you find it hard to cut down on your own, consider talking to a healthcare provider.

• Support groups, counselling, or therapy can be very helpful. You can book Online Coaching sessions with an alcohol specialist to support you make changes. Sessions are free for residents in certain councils.

Reward Yourself:

• Set up a reward system for meeting your goals.

• Use the money saved from not buying alcohol for something you enjoy.

Track Your Drinking:

• Keep a journal of when and how much you drink. Download the DrinkCoach app. It’s free ( and ad free) and allows you to keep track of your units on the go.

• This can help you understand your drinking patterns and progress.

Be Patient and Persistent:

• Reducing alcohol intake can be a gradual process.

• Celebrate small victories and don't get discouraged by setbacks.