After work drinks survival guide
That quick drink at five o’clock doesn't have to turn into a drunken night – here's how.
For many professionals, after work drinks are a common and often an enjoyable part of working life. They can strengthen team bonds, boost morale, and offer a more relaxed space to connect with colleagues. But without planning, they can sometimes lead to excessive drinking which can in turn have an impact on sleep, mood and productivity at work.
This doesn’t mean avoiding socialising altogether. It simply means taking steps to stay in control of your alcohol intake, so you can enjoy the occasion without overdoing it and still feel fresh for work the next day. Here’s how.
1. Set a personal limit before you go – and stick to it
Before heading out, decide how much you’re comfortable drinking and remind yourself why you’ve chosen that limit. Whether it’s for your health, your finances, or your wellbeing the next day, having a clear intention in mind makes it easier to say no when pressure mounts.
Using a tool like the MyDrinkaware app can help you track units and stay within the UK Chief Medical Officers’ low risk drinking guidelines of no more than 14 units of alcohol per week for both men and women, spread across three or more days.
Tips:
- Decide on a maximum number of drinks before the night starts
- Space out your drinks over the evening
- Alternate every alcoholic drink with water or a soft drink
- Don’t be afraid to say no when you don’t want to drink!
2. Avoid going straight from the office on an empty stomach
When you haven’t eaten, alcohol enters your bloodstream more quickly, making you feel the effects sooner and often more intensely. That can impair your judgement and increase your chances of drinking too much.
If your plans involve heading out right after work, take time to eat something first. Even a small meal or snack can help slow alcohol absorption and reduce its impact.
Try:
- Eating a balanced lunch earlier in the day.
- Grabbing a sandwich or wrap before heading out.
- Ordering food at the venue if available.
3. Choose your own pace and steer clear of rounds
Buying drinks in rounds is common in many workplaces, but it can create a subtle pressure to drink more quickly and match other people’s pace. This can happen even if you don’t want to drink so fast or don’t want another drink.
Opting out of rounds gives you full control over what you’re drinking, when, and how much. If you’re worried about how it’ll be perceived, remember that most people are too focused on their own evening to notice. And if they do, you don’t owe an explanation. A simple “I’m just taking it easy tonight” is usually enough.
What can you do?:
- Try a low-alcohol or no-alcohol alternative
- Opting for smaller portions like half pints instead of pints or small glasses of wine and single spirits
- Buy your own drinks, one at a time
4. Explore low and no-alcohol options
There’s been a huge rise in alcohol-free beers, spirits, and cocktails that look and feel just like their alcoholic versions. Choosing a no or low-alcohol drink means you can join socially and not feel left out!
Benefits include:
- Help you reduce the amount of alcohol you drink, and keep to the UK low risk drinking guidelines
- Getting into the habit of replacing your usual drink with alcohol-free or low alcohol alternatives can form part of a sustainable approach to cutting down on alcohol in the longer-term
- Avoiding hangovers
If you’re unsure where to start, many pubs and bars now have alcohol-free menus. Just ask what’s available or look online before you go.
5. Know your exit plan and stick to it
After work drinks can sometimes stretch into the late evening without warning. It can be helpful to plan ahead: decide what time you want to leave, how you’re getting home, and whether there’s anything you want to get done the next morning. Framing the night within boundaries makes it easier to enjoy yourself without overcommitting.
Try saying:
- “I’ve got an early start tomorrow so I’m heading off soon.”
- “Just one for me tonight – I’ve got plans in the morning.”
- “I’ll grab one drink then call it a night.”
Having a reason makes it easier to draw the line, and most people will understand.
6. You don't need to drink to take part
It’s a common misconception that socialising means drinking but after work drinks are about connecting with your colleagues. Whether you’re cutting back, not drinking at all, or simply don’t fancy it that night, you can still join in and have a good time.
Choosing not to drink, or to drink less, doesn’t mean you’re missing out. In fact, it can help you be more present in the moment, more intentional in your conversations, and more energised the next day.