The Alcohol Reduction Checklist: What to Do and What to Skip

Keeping within the UK low-risk drinking guideline, and cutting down where you are above it. The guideline applies equally to men and women, and no longer claims any level is protective.

Key takeaways

• UK weekly guideline: 14 units, men and women
• One unit: 10ml of pure alcohol
• Most useful single change: Count units by strength and volume rather than by glasses.
• Commonest mistake: Saving units for the weekend.
• See a doctor if any of the signs under "When to speak to a doctor" below apply to you.

Do

• Count units by strength and volume rather than by glasses
• Keep drink-free days to see how automatic drinking has become
• Use smaller glasses and lower-strength drinks
• Tell your GP honestly how much you drink

Do not

• Saving units for the weekend
• Stopping suddenly without advice if you are physically dependent
• Assuming any level is protective

The numbers behind the list

Those two lists follow from the published figures here.

If you change one thing

Count units by strength and volume rather than by glasses. That one first, and the others when you get to them.

Where to go next

• Popular Beliefs About Alcohol Reduction, and What Is Actually Published
• Alcohol Reduction for Beginners: Where to Start
• Alcohol Reduction — the reference entry
• The Evidence on Using the NHS, Without the Hype
• The Evidence on Health Literacy, Without the Hype

When to speak to a doctor

Do not stop suddenly without medical advice if you drink heavily every day — withdrawal can cause seizures and can be dangerous. See a GP if you need a drink in the morning, cannot stop once you start, or feel shaky without one. Seek urgent help for vomiting blood, black stools, yellowing of the skin, or confusion.

Where this comes from

• UK Chief Medical Officers — Low Risk Drinking Guidelines
• NHS — Alcohol support

How this page was put together

Every figure, recommendation and warning above is taken from the guidance named in Where this comes from. Nothing on this page is inferred, summarised or generalised beyond what those bodies publish: where they give a number, it is their number, and where they are silent, so are we. Pages are rebuilt whenever the underlying record changes. Sign-off by a named clinician, where it has happened, is shown at the top of the page along with the date.

Medical disclaimer

This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to a GP, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 999.