Whether it’s cracking a cold can of pale ale after a long day at work or enjoying a few pints with friends in the pub at the weekend, alcohol is a regular part of many people’s downtime routines.
And while your younger days of binge drinking round after round in a nightclub might be a distant memory, many of us regularly drink more than we realise – putting ourselves at higher risk of major health issues like heart disease, certain cancers and mental health disorders.
In fact, almost half of adults drink alcohol at least once per week, with 32% of men and 15% of women supping on more than 14 units.
But when it comes to casual beer drinking, how much really is too much, and how do you know when a few weekly tipples are tipping you over into poor health?
With a recent survey from The Priory Group finding that one in four people fear that a partner, relative or friend drinks too much, some experts are warning of a growing addiction epidemic in the UK.
To help you determine whether your post-work pint habit warrants concern, we consulted an addiction expert to clarify the facts.
How many pints of beer is safe to drink weekly?
In the UK, the NHS advises drinking no more than 14 units of alcohol per week, spread over three or more days.
That’s roughly the same as six pints of regular-strength 4 to 5% ABV beer, such as lagers, bitters or stouts.
Trendy craft ales and IPAs tend to be much stronger, ranging from 5.5% to 7% ABV or more, meaning you may hit your weekly limit much faster than you think if you’re opting for these brews.
However, when it comes to safeguarding your health, Dr Victoria Chamorro, a Priory consultant psychiatrist specialising in addiction treatment, advises that 14 units should be viewed as an absolute maximum, rather than a target to aim for.
“The latest guidance is that all alcohol is harmful and there is no safe level of drinking,” she notes. “We know that the more you drink the more harm you cause, so it’s not that drinking below 14 units won’t have an impact on you – any alcohol increases your risk of cancer, liver disease, heart disease and mental health disorders.”
In fact, a recent study led by researchers from the University of Oxford concluded that imbibing even the smallest amounts of booze can raise your risk of dementia, while The World Health Organization has, in recent years, published a statement confirming that any level of alcohol consumption carries health risks.
What about taking a month off from drinking beer?
Thousands of people are participating in Sober October this month, the annual challenge where individuals abstain from alcohol to raise money and awareness for Macmillan Cancer Support.
While Dr Chamorro says that any break from drinking is good news for our health, it doesn’t counteract the effects of indulging during the boozy festive period.
“The idea that you have units you can ‘save up’ and ‘spend’ all at once doesn’t correlate with how your liver works,” she explains.
“Your body has compensatory mechanisms that help metabolise the alcohol that are overwhelmed when you’re drinking lots in one sitting. So binge drinking is actually more neurotoxic and more likely to have adverse effects on your mental health and liver than if you were to space the same amount of drinks throughout the week.”
Doctify-rated GP Dr Suhail Hussain agrees: “When people drink heavily in a short space of time, blood alcohol concentration can reach dangerous levels.
“That’s when we see severe impairment, with people losing coordination, their pain response is reduced, and there’s a much higher risk of blackouts, choking and alcohol poisoning,” he warns.
So, spacing drinks out is definitely safer than bingeing, but the reality is that alcohol itself offers no health benefits either way.
Many people are taking part in Sober October this year, a worldwide movement that encourages people to abstain from alcohol for the entire month. (Getty Images)
4 effective ways to cut back on regular beer drinking
Fan of the frothy stuff? From getting organised to being strategic with your bar order, Dr Chamorro shares her tips and hacks for shaving down your weekly units.
Track your intake: “You only change what you track,” she notes. “People often underestimate how much they drink – in my experience, around half of people believe they drink less than they do.” Handy apps like MyDrinkaware can help you keep a running tally of your intake.
Plan alcohol-free days: “You should plan for at least three alcohol-free days per week,” suggests Dr Chamorro. “That doesn’t mean that you’ve banked extra days to drink, but it just gives your liver some time to recover.”
Notice your triggers: Are you bored, stressed or feeling anxious? “Often there’s an underlying need behind drinking that we need to address,” Dr Chamorro adds. Your environment can also play a big role, so if you find the lure of the pub too tempting, it might be worth skipping post-work drinks while you adjust.
Zebra stripe your bar order: These days, there are plenty of convincing alcohol-free options that taste almost identical to the real thing. “Ordering a non-alcoholic beer or water between drinks will not only keep you hydrated, but it will slow down how much you’re able to drink in one evening,” Dr Charmorro adds.
Help for drinking too much alcohol
Finally, if you’re concerned that your drinking might be becoming an issue, Dr Chamorro suggests speaking to your GP and exploring local support groups like Alcoholics Anonymous.
“The AA is a safe and non-judgemental environment that’s free to access,” she notes. “You don’t need to talk in your first meeting either – you can sit at the back and listen if that feels more comfortable for you.”
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