Meeting up for a drink tonight? Great! Connecting with people is one of the best ways to achieve happiness and wellbeing.

Try not to go overboard. There's a certain amount of alcohol our bodies can handle before it starts harming us, short and long-term. Check the NHS website for details on the risks of drinking too much.

Cutting back on booze can be a really effective way to improve your health, boost your energy, and even save some money. If you want to enjoy a drink or two and stay safe and healthy, here are some practical tips and tools to help you start cutting down today...

Download the DrinkCoach app to track your alcohol units and drinks, and keep tabs on your alcohol intake. You can also keep an eye on your spending and set yourself helpful reminders to make sure you don’t go overboard. 

Through the DrinkCoach app you can also access free and confidential coaching sessions with a specialist who can support you in finding ways to reduce your drinking or signpost you to more targeted help if you need it. 

Set yourself a limit and let your friends know. It’ll be easier to stick to it. You can also use the DrinkCoach app to set yourself a weekly unit target and track your drinking. But if one week you do go over your limit, don't stop trying – next week is a fresh start.

Choose drinks that are lower in alcohol. As a rule of thumb, white and rosé wines are lower in strength than reds, and you can try a lighter beer under 4% vol. Or why not try swapping some of your drinks for zero-alcohol alternatives? You can find a useful list of units below.

Don’t drink on an empty stomach. Before you start drinking, have a meal that includes carbohydrates (such as pasta or rice) or fats. You’ll feel more full, and the food will also help slow down your body's absorption of alcohol, helping with the next day’s hangover too!

Alcohol is a diuretic, meaning that it can cause dehydration. Alternating between alcoholic drinks and water can help rehydrate you and limit the amount of alcohol you consume. And, like food, it can also help with the next day’s hangover.

Being involved in rounds makes it difficult to stick to the amount you meant to. Try to avoid getting into a round if you can and buy your own drinks to help keep to your limit. Do not feel like you have to say yes to a drink just because someone else is buying, there’s always next time!

According to a study commissioned by the charity Alcohol Change UK, the average drinker in the UK spends around £62,899 on alcohol in a lifetime. Setting aside a budget for alcohol can be a good way to help you drink less. If you are going out, try taking only the exact cash, or set up a spending alert on your card. The DrinkCoach app can also help you monitor your spending.

If a drink is a way for you to handle boredom or stress, try finding something else to do instead. Exercise, at any intensity, is a great stress reliever, and you can also check out our Five Ways to Wellbeing, simple tips to keep well in Waltham Forest.  

Occupying mind and body with things like cleaning, a new hobby or DIY can also be a good way to keep busy.

And remember, going for drinks is not the only way to see friends or celebrate. You could go for a meal, grab a coffee and go for a walk in one of our lovely parks, or find a cool activity to do together.

Let's talk about units

The NHS recommends drinking no more than 14 units of alcohol a week, spread across three days or more. That's around six medium (175ml) glasses of wine, or five pints of 5% beer.

While there isn’t a completely safe level of drinking, sticking within these guidelines can lower your risk of harming your health. 

If you’re unsure whether your drinking is potentially harming your health, try out the DrinkCoach alcohol test to learn more.

• Pint of beer or cider (5% vol): 2.8 units
• Mixer with a double shot of spirit (40% vol): 2 units
• Bottle (275ml) of alcopop (4% vol): 1.1 units
• Medium (175ml) glass of wine (13% vol): 2.3 units
• Flute glass (125ml) of prosecco (12% vol): 1.5 units

Download the DrinkCoach app to track how many units you’re drinking in real-time. You can also visit the DrinkCoach website to find out how many units are in each drink.

Need more alcohol support?

• Visit our alcohol misuse support pages to find out more about how to cut back and the support available
• Through the DrinkCoach app you can access up to six free and confidential coaching sessions with a specialist to help you reduce your alcohol and get the support you need.
• If you feel like you need more specific and targeted support, our partners at Change Grow Live (CGL) Waltham Forest offer expert, free and confidential help.