Many people drink alcohol and many do so without any problems. We all know that a drink can sometimes make us more sociable and able to relax with friends. Drinking in moderation is unlikely to lead to problems. But heavy drinking or getting drunk can lead to a whole range of difficulties.

Unfortunately, many of us have probably experienced the terrible headaches, hangovers and feelings of regret that are attributed to the over-drinking of alcohol over the Christmas period. Many of us have probably vowed that “I’ll never drink again” but then quickly return to a harmful pattern of over-drinking and over-indulging in alcohol.

So while people may not want to stop their use of alcohol over the festive period, they may wish to do so without experiencing the debilitating feelings of the ‘hangover’, or wake-up regretting what they may or may not have said or done the previous evening which could have caused them embarrassment.

So how do we reduce the possible harms that are attributed to over drinking or using alcohol in an abusive manner? There are certain strategies that can be used, which are outlined below.

Avoid Liquors such as rum, whiskey, gin and vodka which contain a high ABV% (Alcohol By Volume) of 40%. This means that the intoxicating effects of alcohol are likely to occur at a quicker rate if the drinker is drinking any of the liquors listed above. A large measure of rum with coke for example might contain up to 3 units of alcohol. The body, or to be more specific, the liver, can only process 1 unit of alcohol per hour so when 3 units are consumed within the hour the liver struggles to keep up and hence the intoxicating effects of alcohol will be further experienced by the user. Cutting the strong liquors out of the drinking regime and sticking to lower strength beers of perhaps 4% ABV might be a good idea.

If the drinker would still like to stick to liquor then perhaps dilute the liquor with a greater quantity of non-alcoholic mixer such as soda. This will also make your drink last longer.

Size does matter! - When drinking wine go for a small or medium sized glass instead of a large one. A lot of people don't realize that there can be over 3 units of alcohol in a large glass of wine! The recommended drinking guidelines are no more than 3-4 units of alcohol per day for men and 2-3 units for women. You could also try diluting your wine with soda as this will make the drink last longer.
Pace Yourself - Alternating alcoholic drinks with ‘soft’ drinks such as water or fruit juice will not only slow down the rate at which alcohol is drunk and hence the level of intoxication but will also help to rehydrate the body. Alcohol is a diuretic; it increases the rate at which water is excreted from the body. One of the reasons why people suffer headaches during a ‘hangover’ is owing to the dehydrating effects of alcohol which causes headaches, dry mouth and lethargy. The main reason why dehydration leads to headaches is that it causes fluids in the brain to be less plentiful. Therefore, as well as alternating alcoholic drinks with water, when drinking, it would also be wise to drink water after a nights drinking as this will help to rehydrate the body and the brain and lessen the effects of a hangover too.

Eating before drinking – This will also slow down the rate of intoxication. Food will help to absorb the alcohol and therefore limit how quickly it will get into your bloodstream. The liver will still have to process the alcohol in the same way but by slowing down the rate of absorption it will give the liver a chance to process the alcohol and keep up with the rate of alcohol entering the body. It’s a good idea to eat a decent meal before you go out, or eat a snack while you drink. Eating will also give you some energy to enjoy yourself.

Drink more slowly - Put the glass down between sips. Research suggests that people who stand with a drink in their hands are more likely to drink at a faster rate.

Avoid buying drinks in rounds – Buying drinks in ‘rounds’ often means that you drink more than you really want to. You could say from the start that you would rather get your own drink or skip some rounds by drinking more slowly. If you did decide to buy in rounds, you could choose an alcohol-free drink for yourself when it’s your turn.

These are just a few suggestions to reduce some of the possible harm caused by alcohol. Using one or two might help, and who knows, you may be able to enjoy the festivities by drinking less and remembering the fun you had the next day without a sore head.

For more information contact Iain Bibby, Substance Misuse Counsellor, Education Dept on 497 5403 or iain.bibby@gov.ai.

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