How to cut down on alcohol at home

If you’re in the routine of drinking a lot at home, try these five simple ideas to help you cut down.

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Keep track of your alcohol units

The UK Chief Medical Officers' (CMO) low risk drinking guidelines recommend it’s safest for both men and women to not regularly drink more than 14 units each week.

14 units is equivalent to six pints of average strength lager (4% ABV), or six medium glasses of wine (175ml, 12% ABV).

Remember to spread your units out over the week and take several drink-free days. Use our Unit and Calorie Calculator to make calculating alcohol units a lot easier or download our free Drinkaware: Track and Calculate Units app to track your drinking over time.

Home measures

Take the guesswork out of pouring by getting yourself an alcohol measuring cup – even ordinary food weighing scales will do the trick. You can then be more accurate when you pour wine, beer or other alcoholic drinks, and you’ll be able to keep track of how much you’re drinking. Why not order a unit measuring cup from our online shop?

Go small

Trends in wine glasses can make it hard to judge what’s small, medium or large. But did you know that a 250ml wine measure is actually almost a third of a bottle of wine? An easy way of cutting down is to buy small (125ml) wine glasses for the house, rather than large 250ml ones, and half pint glasses for drinking beer or lager. It’s also a myth that wine doesn’t keep overnight, you just need a good bottle stop.

Drink-free days

When you allocate certain days of the week to go drink-free, you’re more likely to stick to it. Challenge yourself to come up with other activities at home instead of drinking alcohol in the evenings or at weekends, for example, having a games night, taking a long bath or trying a new cake recipe. Try some of our top drink-free days ideas to help reduce your drinking.

Get inventive with alternatives

The trend for ‘NoLo’ (no alcohol or low alcohol drinks) is growing in popularity in pubs and other venues. There are also lots of alcohol-free and lower strength alcohol alternative drinks on supermarket shelves these days. You can find alternative wines, alcohol-free spirit mixers to make cocktails and both alcohol-free and low ABV beers.

Mocktails are a great way to reduce how much your drink and keep your calories in check.

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