After work drinks survival guide
That quick drink at five o’clock doesn't have to turn into a drunken night – here's how.
1. Keep track of what you're drinking
If you decide you’re going to drink alcohol, why not set a limit for what you're going to drink before you go out? Then keep a mental note of what you have as the night wears on so you stick to it. Our MyDrinkaware app will help you track the number of units and calories in different types and brands of drinks – and stick to the low risk alcohol unit guidelines of no more than 14 units per week for both and women.
To keep short term risks from single occasion drinking low it’s advised that you:
- Limit the total amount of alcohol that you drink on any one occasion.
- Drink more slowly, alternate drinks with water and drink with food
- Avoid risky places and activities; make sure you are with people that you know and that you know how to get home safely
2. Alternate alcoholic drinks with soft drinks
If you decide to drink alcohol and don't want to drink too much, pace yourself by having a soft drink or two after every alcoholic drink. It'll help stop you getting dehydrated too. If you’re starting drinking earlier in the day try sticking to soft drinks for the first couple of hours before you start on the alcohol.
If you drink when you leave the office at five until 11pm, it's the equivalent of going out at 8pm and staying out until 2am – a big night out by any standards.
3. Eat before or during your work drinks
Missing dinner after going out straight from work is one of the main reasons after work drinks can become a drunken one. Drinking alcohol on an empty stomach means the alcohol is absorbed into your system quicker. So try to eat before you go out or during the night. Having a main meal at lunchtime and then a sandwich before you head to the pub is a good idea. Eating before or during drinking alcohol should help stop any cravings for a greasy kebab at the end of the night too.
4. Avoid rounds
Getting involved in rounds means you normally end up drinking at the fastest drinker's pace. Not only might you end up drinking more than you would have if you were buying your own drinks, you'll spend more too.
7 pints of beer can be more than your recommended 14 units per week. Use our Unit and Calorie Calculator to find out what's in your drink.
5. Go alcohol-free for the night
There's nothing wrong with going out with your workmates and giving alcohol a miss. Stick to soft drinks or non-alcohol mocktails and you'll stay on top of all the conversations as well as, save money and make it into work the next morning.