How to take a break and reset your alcohol tolerance

Regular heavy drinking increases your tolerance and puts you at risk of becoming dependent on alcohol.¹ And the risk of developing a range of other health problems increases the more you drink on a regular basis.² 

Taking a break from drinking can help,^3,4,5 and can be an effective way of getting back on track to sticking to the UK low risk drinking guidelines. 

It’s safest for both men and women to drink no more than 14 units a week, spread over three or more days with several drink-free days, and no bingeing. 

Why regular drinking increases your alcohol tolerance  

If you’re drinking regularly, the receptors in your brain gradually adapt to the effects of alcohol.⁶ This means that the same amount of alcohol has less of a short-term effect on the way you feel – so you need to drink more to get the same feeling.⁷  

Signs of increasing tolerance include things like not being able to go out and have a good night without drinking, or feeling like you can’t stop drinking once you’ve had a couple of drinks.⁸ 

Drinking patterns can change over time and you may find yourself drinking more than before. But drinking less, or stopping, can help you reverse your tolerance to alcohol as well as reduce your risk of serious health harm.^9,10 

Take the free Drinking Check to understand more about how much alcohol you’re drinking and receive personalised results and guidance on how to cut back if you need to. 

Take the quick and easy Drinking Check quiz 

The risks of alcohol tolerance

Tolerance to the short-term effects of alcohol doesn’t mean your health risks are lower. In fact, because you may be noticing less of a short-term effect, you could be at higher risk because you don’t recognise how much you're drinking. 

If your tolerance to alcohol is increasing, you’re at risk of becoming dependent on alcohol.¹¹ People who are seriously dependent on alcohol can experience physical withdrawal symptoms like shaking, sweating or nausea when their blood alcohol level drops – for example, before their first drink of the day. In this situation it can be dangerous to stop drinking completely or cut your drinking too quickly without medical support. 

Here are some warning signs to look out for:¹² 

• Often finding drinking sessions last for longer than you intend 
• Spending a significant amount of your time obtaining and drinking alcohol, or recovering from its effects  
• Alcohol use meaning you aren’t able to meet essential responsibilities at work, school or home 
• Continuing to drink despite it causing problems for your relationships 

While increased tolerance lessens the effect of alcohol on how you feel in the short-term, your body doesn't build up tolerance to the damage alcohol does to your liver¹³, heart¹⁴ and gut.¹⁵ And regular heavy drinking also increases your risk of cancer¹⁶ and mental health problems.¹⁷  

Find out more about alcohol dependence

Getting back on track

The good news is that there’s plenty you can do to reduce your alcohol tolerance again. Taking regular breaks from alcohol is the best way to lower your risk of becoming dependent on it - by breaking the cycle of drinking, you can prevent your body from becoming accustomed to alcohol and help to lower or ‘reset’ your tolerance.¹⁸ 

If you’re worried that you have symptoms of alcohol dependence, talk to your GP or seek further information from a support service before stopping. 

Some people find it easier to cut down, rather than stop drinking completely. You could start by aiming to stay below the UK CMOs' low risk drinking guidelines: not regularly drinking more than 14 units of alcohol a week, spreading your drinking out by taking several drink-free days every week, and never binge drinking (drinking heavily in a short amount of time).  

You may find that taking more drink-free days in the week is a simple way to bring your weekly consumption down. If you are drinking a lot more than the low risk guidelines, it may take you a few weeks to get down to 14 units a week, but don't give up. 

If you want to take a complete break, try these tips: 

1. Make your intentions known  
   Tell your family and friends that you’re aiming to stop drinking alcohol and explain why. Frequently reminding yourself and the people close to you why you want to stop drinking can help keep you on track, and may even encourage someone else to give up or cut down with you. 
    
2. Avoid temptation  
   In the early stages, it’s a good idea to avoid situations where you may be tempted to drink. This could mean leaving alcohol off the supermarket shopping list, opting out of the weekly pub quiz for a few weeks, or choosing places to go out that don’t sell alcohol. 
    
3. Try something new  
   Identify the times when you would usually drink and fill the gap with something else. You could organise to meet friends at the cinema instead of the pub or swap an alcohol drink for an alcohol-free one. 
    
4. Reward yourself for progress  
   Stopping drinking alcohol is a huge, positive change. Like any big change, there might be times where it doesn’t feel easy, so it’s important to reward yourself with something as you make progress. The cost of alcohol mounts up with surprising speed. Why not put some of your new found savings towards a treat like some new clothes or a day out? 
    
5. Enjoy the benefits 
   By cutting alcohol out of your life, you may notice a number of improvements to the way you look and feel. Among other things, you might find you have more energy, that you’re sleeping better, or that you’ve lost a fair amount of weight. 

Whether you are stopping for good, or just having some time off, it’s a good idea to be prepared for the changes you could see. But remember, if you think you may be dependent on alcohol, you should consult your doctor or another medical professional before stopping drinking.  

If you need some help keeping track of the number of units you’re drinking in a week, try using our free MyDrinkaware app. It can also help to keep track of what triggers your desire to drink and then plan how to change your response.