The World Cup is here, bringing big matches, late-night kick-offs, and plenty of opportunities to watch the action with friends and family.
Whether you're heading to the pub, hosting a watch party at home, or catching every game from the sofa, alcohol can often become part of the occasion. But with matches kicking off later than usual and celebrations sometimes lasting long after the final whistle, it's easy to drink more than you intended.
The good news is that a few simple substitutions – your own "best subs" – can help you stay in control while still enjoying every moment of the tournament.
Watching at the pub
There's nothing quite like the atmosphere of a packed pub on matchday. The excitement, the celebrations, and the social side of the game can all make it tempting to keep drinking.
If you're planning to watch at the pub, consider a few simple tactics:
- You don't have to join every round. It's okay to sit one out
- Alternate alcoholic drinks with water or alcohol-free alternatives
- Set yourself a rough limit before you arrive, rather than deciding as you go
- With late kick-offs, avoid arriving too early and turning one match into an all-evening drinking session.
Watching at home
Watching football at home can feel more relaxed, but it can also make it easier to lose track of what you're drinking.
Without measures, bar tabs or queues, drinks can quickly add up through larger pours and constant top-ups.
To help stay aware:
- Avoid automatically refilling your glass during the match.Choose smaller servings where possible.
- Consider lower-strength or alcohol-free options.
- Keep track of how much you're drinking throughout the game.
Keep score with MyDrinkaware App
Football fans love keeping score, and the same approach can help with your drinking.
The MyDrinkaware app makes it easier to understand and track your alcohol consumption during the tournament.
With the app you can:
-Track your units over a single match, day or week.
-Set personal goals that work for you.
-Build a clearer picture of your drinking habits.
-Access practical advice and tips to help you stay on track.
Feeling the pressure?
Major sporting events often come with a strong social atmosphere, and sometimes that can create pressure to drink more than you'd like.
Remember that you don't have to keep pace with everyone else.
You could:
-Skip a round when you don't want another drink.
-Stick to your own plans and limits.
-Let friends know you're pacing yourself.
-Tell people about your goals – chances are they'll support you.
Late kick-offs mean longer nights
Because many World Cup matches kick off later in the evening, drinking sessions can often last longer than normal.
A few ways to stay in control include:
- Eating before the game or choosing a venue that serves food.
- Pacing your drinks throughout the match.
- Taking breaks with water or alcohol-free alternatives.
- Thinking about how you want to feel the next day, especially if you've got work or other commitments.
Keep cool in extra time
Extra time can be exciting, but your drinking doesn't have to go the distance.
If a match goes beyond 90 minutes, consider switching to alcohol-free or soft drinks. It's a simple substitution that can help keep you within your planned limits while still letting you enjoy the drama right to the end.
Make your best sub this World Cup
Every football manager knows the value of a good substitution. The same principle can apply to your drinking.
Whether it's alternating drinks, switching to alcohol-free options, tracking your units, or deciding not to join every round, small changes can help you stay in control and get more from the tournament.
This World Cup, find your best sub and enjoy the game your way.
Further advice and information
Arming yourself with strategies and tips can help you or a loved one take small steps towards big results.