Website of the UK government

What is a unit of alcohol?

Women can drink two to three units of alcohol per day and men three to four units a day without damaging their health.

As a rough guide: 

• one pint of normal strength beer contains two units 
• one 25ml measure of spirits contains one unit of alcohol 
• one 175ml glass of wine (12 per cent abv) contains two units and a 250ml glass contains three units
• one 330ml alcopop (4.5 per cent - 5.5 per cent abv) contains one-and-a-half units to two units
• one 440ml can of strong lager (4.6 per cent - 6 per cent abv) contains three units

Home measures are often larger, so watch the size of your drinks.

Going out

Decide your limit

If you’re out for the night, decide on a limit of how much you plan to drink and stick to it.

Avoid rounds

Round-buying often means you drink more than you want. Skip some rounds by drinking more slowly. You could say you’d rather get your own drink.

Pace yourself

Slow down and take smaller sips – or choose smaller drinks such as a half instead of a pint. Drink water or soft drinks in between alcoholic drinks to dilute the alcohol.

Know what you’re drinking

Stronger drinks and larger pub measures can make it difficult to know just how much you’re drinking. Learn the strengths of your drinks so you can stick to your own limits.

Go for less alcoholic longer drinks

Top up your spirits with more mixer, try spritzers or choose shandy rather than beer. Darker drinks like red wine, brandy and whisky give worse hangovers because of higher concentrations of chemicals called congeners.

Don’t just drink

Find something else to do while you drink, like darts, or pool, dancing or pub quizzes. This will distract you from drinking and help you to drink more slowly.

Say no to top-ups

You won’t be able to keep track of how much you are drinking if your glass is repeatedly topped up. Also, don’t let anyone pressurise you into having another drink – have excuses planned such as ‘No thanks, I’ve had enough – I’ve got a lot on tomorrow.’

Getting home

Leave your car at home if you’re planning to drink and don’t walk home alone – get a taxi.

Staying in – tips for the party host

Food first

Alcohol on an empty stomach makes people drunk more quickly. Always offer something to eat – dips and pitta bread, cheese and crackers are good alternatives to salty snacks which make people more thirsty.

Offer an alternative

Have non-alcoholic drinks available and make sure they are just as visible as the alcoholic drinks. Mention them to guests when offering a drink.

Appoint a bartender

Have one person give out and, if possible, measure the drinks. People normally pour themselves larger drinks than they would get in the pub, making it hard to keep check of how much alcohol they’ve had.

Don’t push it

Wait until your guests' glasses are empty before you re-fill them. And if someone says no to a re-fill, don’t insist.

One too many?

What if someone arrives or gets really drunk at your party? What if they try to drive home? Just in case, be prepared:

• have phone numbers for taxis ready
• have a designated driver – someone sober to drive people home
• make up your spare bed to let someone stay if they need to 

None for the road

Put the kettle on and offer some tea or coffee or hot chocolate before guests go home. It won’t sober them up, but it will give a little more time for their bodies to deal with the alcohol they’ve had.

Help and advice

A handy pocket booklet called ‘Say When... How Much Is Too Much?’ offers suggestions on cutting down and is available by calling Alcohol Concern on 020 7922 8667, Monday to Friday 1.00 pm to 5.00 pm.

If you are worried about your drinking or someone else’s, visit the link below or call Drinkline on 0800 917 8282. 

• Down Your Drink Opens new window

More useful links

• Visit the Alcohol Concern website Opens new window