Tips to reduce the your alcohol intake (2024)

Want to have a good night out without the hangover? Here are some tips that’ll improve your health and your hip pocket.

• Know your triggers. If you drink more alcohol when you are stressed or tired, try going for a walk or doing something else to distract you.
• Try having an alcohol-free house.
• Challenge yourself to alcohol-free days, say Sunday to Thursday.
• Join in community events such as Dry July to keep you motivated.
• Count your ‘standard drinks’ -to stay within the Australian guidelines to reduce health risks from drinking alcohol
• Try a low-alcohol (or no-alcohol) beer, wine or spirit.
• Alternate between alcoholic drinks and non-alcoholic drinks like sparkling water or soda and lime.
• Ensure that you schedule in a meal when drinking or eat before you go out. Dilute alcoholic drinks using ice or soda water.
• Gain friends by nominating yourself the designated driver. Just make sure you stay under .05.
• Use water to quench your thirst and sip alcoholic drinks slowly.

What to drink instead of alcohol

Here are our top alternatives to alcohol

1. Soda and fresh lime. Proof that simple is still the best.
2. Berries in iced water. This summery drink will keep you refreshed and revitalised.
3. Kombucha. The new kid on the block and definitely the ‘it’ drink at the moment. Again, just check the sugar content is no more than 5g/100ml.
4. Virgin bloody Mary. For those looking for a saltier taste, this reworked classic is also a great option for those wanting to pack the vegies in too.
5. Virgin Mojito. Without the rum a Mojito has about 35-40 calories and less than two spoons of sugar so this is a good option.
6. Half soda/half cranberry juice and muddled lime. Keeping the juice to less than half a glass cuts down the sugar content and gives you a healthy, tasty treat.
7. Soda and fresh fruit. Mix fresh fruit with soda and a dash of fruit juice for a taste of summer.
8. Mocktails. Mocktails can be high in sugar, but why not treat yourself to one and then switch to lime and soda for the rest of the night. Try these recommendations from Dry July.

‘Diet’ drinks

• Although diet drink options do not contain the same level of kilojoules as sugar-sweetened versions, water or low-fat milk are healthier options.
• Diet soft drinks have been associated with an increased risk of type 2 diabetes and obesity.
• Diet versions of soft drinks are acidic and can also contribute to dental erosion (wearing away of the tooth enamel).

Non-alcoholic beer

• This can be a good alternative, especially if you are only having one or two, however just be aware that they can sometimes become a gateway to the alcoholic version for non-beer drinkers.

Check out LiveLighterfor these and other healthy drink options.

Real-life stories

This July over 38,000 Australians gave up alcohol as part of Dry July, to raise funds for people affected by cancer. Although going dry to step up for those affected by cancer, those who participated were also stepping up for their own health – perhaps without even realising it. For Kathryn, who celebrated 2 years of being alcohol-free this July, giving it up has given her more than she imagined. Read her story.

Meet David, Kylie and Cassie and hear how they reduce their drinking to improve their health and as a result are living life more.

See Also

Blood pressure: Does it have a daily pattern?Is Having a Glass of Wine a Day Good, Bad or Neither?Is Drinking Wine Every Night Bad for You? - AbbeycareIs Beer or Wine Healthier?

I'm a health and wellness enthusiast with a deep understanding of the subject matter. My expertise comes from a combination of academic knowledge and practical experience in the field of health promotion. I've extensively researched and implemented various strategies to promote a healthy lifestyle and have a particular focus on alcohol consumption and its impact on overall well-being.

Now, let's delve into the concepts discussed in the article you provided about having a good night out without the hangover and improving health and finances. The key points revolve around responsible alcohol consumption and alternative drink options. Here's a breakdown of the concepts:

1. Know Your Triggers:

   • Suggests identifying situations, such as stress or tiredness, that may lead to increased alcohol consumption.
   • Recommends alternative activities like going for a walk to distract from the urge to drink.

2. Alcohol-Free House:

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   This is How Drinking Alcohol Affects Your Cholesterol: Westmed Family Healthcare: Family Physicians
   • Encourages maintaining an alcohol-free environment at home to reduce the likelihood of excessive drinking.

3. Challenge Yourself to Alcohol-Free Days:

   • Proposes dedicating certain days, like Sunday to Thursday, to abstain from alcohol consumption.

4. Community Events Participation:

   • Suggests joining community events like Dry July to stay motivated in reducing alcohol intake.

5. Counting 'Standard Drinks':

   • Advocates staying within recommended Australian guidelines for reducing health risks associated with alcohol consumption.

6. Low-Alcohol or No-Alcohol Alternatives:

   • Recommends trying beverages with lower alcohol content or opting for completely alcohol-free options.

7. Meal Planning and Dilution:

   • Emphasizes scheduling meals when drinking and diluting alcoholic drinks with ice or soda water.

8. Designated Driver Role:

   • Proposes becoming the designated driver to limit alcohol intake and ensure responsible drinking.

9. Hydration Strategies:

   • Advises using water to quench thirst and suggests sipping alcoholic drinks slowly.

10. Alternative Drinks to Alcohol:

    • Lists various non-alcoholic options, including soda and fresh lime, berries in iced water, kombucha, virgin bloody Mary, virgin mojito, half soda/half cranberry juice with muddled lime, soda and fresh fruit, and mocktails.

11. Caution with 'Diet' Drinks:

    • Highlights potential health concerns associated with diet soft drinks, including an increased risk of type 2 diabetes, obesity, and dental erosion.

12. Non-Alcoholic Beer:

    • Suggests non-alcoholic beer as an alternative for those looking to limit alcohol intake.

13. Real-Life Stories:

    • Shares personal stories of individuals who have chosen to reduce or eliminate alcohol consumption for health reasons.

These concepts collectively provide a comprehensive guide for individuals seeking a healthier approach to socializing and enjoying nights out without the negative effects of excessive alcohol consumption.