Posted: 29th January, 2026
Issue 38: Alcohol Support and Advice
Reset your relationship with alcohol—boost your fitness, save some money, and feel fresher. We're supposed to be keeping an eye on how much we drink, but how many of us really know what a unit of alcohol is?
Alcohol units
With so many different drinks and glass sizes, from shots to pints – not to mention bottles – it's easy to get confused about how many units are in your drink.
Units are a simple way of expressing the quantity of pure alcohol in a drink.
One unit equals 10ml or 8g of pure alcohol, which is around the amount of alcohol the average adult can process in an hour.
The number of units in a drink is based on the size of the drink, as well as its alcohol strength.
- men and women are advised not to drink more than 14 units a week on a regular basis
- spread your drinking over 3 or more days if you regularly drink as much as 14 units a week
- if you want to cut down, try to have several drink-free days each week
14 units is equivalent to 6 pints of average-strength beer or 10 small glasses of lower-strength wine.
Tips on cutting down
If you regularly drink more than 14 units of alcohol a week, try these simple tips to help you cut down.
- Make a plan – Before you start drinking, set a limit on how much you’re going to drink.
- Set a budget – Only take a fixed amount of money to spend on alcohol.
- Let them know – If you let your friends and family know you’re cutting down and it’s important to you, you could get support from them.
- Take it a day at a time – Cut back a little each day. That way, every day you do is a success.
- Make it a smaller one – You can still enjoy a drink, but go for smaller sizes. Try bottled beer instead of pints, or a small glass of wine instead of a large one.
- Have a lower-strength drink – Cut down on alcohol by swapping strong beers or wines for lower-strength options (ABV in %). You’ll find this information on the bottle.
- Stay hydrated – Have a glass of water before you have alcohol and alternate alcoholic drinks with water or other non-alcoholic drinks.
- Take a break – Have several drink-free days each week.
Alcohol in Menopause and Perimenopause
Alcohol can affect the body differently during menopause and perimenopause.
Menopause is when your periods stop due to lower hormone levels. It usually affects women between the ages of 45 and 55, but it can happen earlier. Perimenopause is when you have symptoms of menopause, but your periods have not stopped. Perimenopause ends, and you reach menopause when you have not had a period for 12 months.
As oestrogen levels fall, the way alcohol is processed can change, and this may make symptoms such as hot flushes, night sweats, anxiety and sleep disturbance more noticeable. Many people also find their tolerance to alcohol reduces during this time, meaning even small amounts can lead to stronger after‑effects, including disrupted sleep or increased anxiety. Following the recommended alcohol limit is advised.
Drinking during pregnancy
There is no known safe amount to drink while pregnant
Choosing to stay alcohol‑free during your pregnancy is the most protective step you can take. If stopping feels difficult, healthcare professionals can offer support and guidance to keep you and your baby healthy, giving your child the strongest possible start in life.
Read our blog on drinking during pregnancy for more information.
Dry January
Go alcohol-free for 31 days to experience benefits and re-evaluate your drinking habits.