How to make low and no-alcohol drinks work for you

There are lots of different alternatives to choose from, so you can still enjoy the ritual of having a drink without choosing one containing alcohol. Whether you’re at home, meeting friends, or enjoying a meal out, here are some simple ways to make low and alcohol-free drinks work for you.

Try something different

If you normally stick to the same type of drink, trying something you’ve never had before can make cutting back feel more like an exploration than missing out.

There are low and alcohol-free versions or many familiar drinks, including beers, ciders, wines, spirits, and cocktails, as well as plenty of other options to explore.

Your could try something completely new to you, such as iced tea, kombucha, cordials or presses, or craft soft drinks. The soft drink category is constantly evolving, with new and trending options to try.

You might find that you enjoy having different choices available, whether you're drinking alcohol or not.

Start with one swap

You don’t have to change everything at once. Try swapping one alcoholic drink for a low or alcohol-free alternative. An easy way to make your first swap is to check if your favourite brand offers their own low or alcohol-free version, allowing you to enjoy that familiar taste.

This can work in different situations. If you’re at home and normally have a couple of drinks in the evening, try swapping one for a low or alcohol-free option. If you’re out with friends at a bar or restaurant, alternating alcoholic drinks with low or alcohol-free options could help reduce the amount of alcohol you drink.

More than 8 units of alcohol in a single session for males, or more than 6 units in a single session for females is the technical definition of binge drinking. Choosing a low or no-alcohol alternative is a simple way to cut down on units while still enjoying the occasion.

Keep stocked up at home

Keeping a few low and alcohol-free options in the fridge means you have an alternative ready when you’re in the mood for a drink.

You could also try having a selection of alternative drinks at home, including water, soft drinks, low or alcohol-free options, and your usual alcoholic drinks. Having a choice can make it easier to find an option that suits how you’re feeling.

Think about the occassion

Different drinks can work for different occasions, depending on where you are, how you’re feeling, and what you fancy in the moment.

• Going out for dinner? Try a low or alcohol-free drink alongside your meal.

• Meeting friends at the pub? Ask what low and alcohol-free options they have so you can still join in with the social side of drinking.

• Visiting a new bar? Check out their mocktail range for something that still feels special to sip alongside friends.

The aim isn’t to find one perfect replacement, but to find a range of alternatives that work for you in different situations.

Keep track of your drinking

Choosing low and no-alcohol options can be a useful way to reduce the amount of alcohol you drink. Paying attention to your habits can help you see what works best for you.

The MyDrinkaware app can help you set goals, schedule drink-free days, and track your progress over time.

Start tracking today

Next steps

How to stay motivated when making a change

Cutting down (or stopping) drinking can have huge positive effects for your health and wellbeing. It’s important to stay motivated along the way, try these tips to achieve your goals.

How to stay motivated

See how your drinks add up

Use our Alcohol Unit and Calorie Calculator below to see how many units are in your drinks and how they add up over time.