Strategies for a Healthier Weekend Drinking Experience
![Reframe App Logo](https://cdn.prod.website-files.com/60d10433104bca13abce2c13/6524611f0bc6ca7db5aea21b_logo.webp)
Socializing is a core part of being human. Nothing beats getting together with friends, family, or coworkers to enjoy each other’s company, share stories, have some laughs, and enjoy a meal. Whether it’s at a backyard BBQ, a high school reunion, or a birthday party, socializing is a part of everyday life for most people.
Whether we like it or not, alcohol is also a common part of socialization. For those of us trying to maintain a healthy relationship with alcohol, it can be difficult to strike a balance between joining in on the fun and staying true to our drinking goals. But by mindfully cultivating a healthier approach to drinking, we can enjoy ourselves and be present in the moment without overdoing it. Let’s dive into the importance of developing mindful drinking habits and how to prepare for a night of drinking.
Alcohol has profound effects on many parts of the body, but has the most immediate and noticeable effects on the brain. Understanding how alcohol affects this vital organ can help us know how to prepare for drinking.
Let’s consider what aspects of brain health are affected by alcohol:
In simple terms, beginning with our first sip, alcohol goes straight to our heads. Alcohol’s effects begin immediately, and as we drink more, the effects become amplified.
As soon as we take a sip, our body springs into action to start metabolizing alcohol. The liver is the leading player in alcohol metabolism — it breaks it down and starts the process of detoxification. It’s able to process alcohol at a rate of approximately one drink per hour.
Remember this guideline when thinking about what to do before drinking at an event. Before we head out, we should consider how long we plan to stay so we can pace the number of drinks we have accordingly.
When it comes to serving alcoholic beverages, hosts bear some responsibility to ensure that their guests not only have a good time but that they feel accommodated — and stay safe. When hosting a party, we should plan to include low-alcoholic and non-alcoholic options in our beverage selection. If we’re attending a party where we know there will be drinking, it may be beneficial to bring the non-alcoholic fun with us.
For hosts and guests, choosing alcohol-free versions of popular drinks can be a healthy game-changer. The wide range of alcohol-free options offers us a way to enjoy any social event or an evening at home without the need for excessive alcohol consumption.
If we want to indulge with a drink, there are some smart choices we can make to keep things light. Let’s look at a few.
Even with all the available low-alcohol beverage options, it’s still wise to drink in moderation and alternate with non-alcoholic drink options.
Beyond its intoxicating effects, alcohol is well-known for packing in the calories. Let’s look at some examples of where calories are hiding in alcoholic beverages.
Now, let’s look at their alcohol-free counterparts:
And the winner is … you guessed it! Setting intoxication issues aside, non-alcoholic drinks are a wise choice for those of us who are counting calories. Alcohol is high in empty calories, which causes us to gain weight without enjoying the nutrition we’d get from a balanced diet. While there are some low-calorie versions of alcoholic beverages, the best bet for strict calorie counters is to stick with alcohol-free options.
The relationship between food and alcohol absorption is often overlooked. When thinking about how to prepare for a night of drinking, we should consider having something to eat before heading out and continuing to eat something while there.
Drinking on an empty stomach is not advisable. According to the McDonald Center at the University of Notre Dame, having food in our stomach helps to slow the processing of alcohol. A person who has not eaten will hit peak intoxication more quickly than those who eat a big meal beforehand. While this may seem like a more efficient way to reach intoxication, it can be dangerous and can even be an indication of an eating disorder.
Beyond eating a balanced meal before drinking, full of lean protein, healthy fats, and plenty of vegetables, smart snacking can ensure a better post-drinking experience. Let’s look at some of the best snack options to consider at drinking events.
By focusing on these choices and making a plan for our food intake before we start drinking, we can avoid the poor food choices that often accompany a night of overindulgence in alcohol.
A night of drinking can present challenges. The morning after can sometimes be worse. It’s essential to prioritize our well-being and recovery. After we’ve overindulged, it’s important to hydrate to replenish our body’s store of water. Drinks with electrolytes are also important, especially if we have consumed large quantities of alcohol. Electrolytes help us recover from hangovers more quickly.
Eating a balanced meal can help stabilize our blood sugar levels and relieve nausea. That same old nutrition guidance — veggies, whole grains, lean protein — is even more important after drinking. These nutrients give our body the tools it needs to recover and repair.
Rest is also crucial, and the most important factor in recovery is time. Over-the-counter pain relievers like ibuprofen, aspirin, and naproxen may relieve headaches, but avoid Tylenol — it stresses out the liver, which is still recovering from its hard work the day before. On the other hand, many pain relievers are hard on the stomach. Keep within the recommended doses and take it easy if you have a sensitive stomach.
Remember, it's important to learn from a hangover. It’s an opportunity to develop mindful drinking practices or rethink our relationship with alcohol.
Mindful drinking techniques can help us make better decisions about drinking. Let’s look at some helpful examples.
As we navigate the landscape of social gatherings with and without alcohol, it is important to prioritize a healthier and more mindful approach. From understanding alcohol’s effects to making informed choices, savoring the experience, and choosing low- and non-alcoholic beverages, we’ll be better equipped to enjoy social gatherings without compromising our well-being. Remember, a social event can be an enjoyable and health-conscious experience when we are empowered to take control of our drinking.
1. Is it possible to enjoy a social event without drinking?
Absolutely! We can enjoy being with friends, family, and coworkers without alcohol. Focus on being in the present moment by sharing stories, joking, enjoying music, and having great food.
2. How long does it take to metabolize an alcoholic beverage?
It takes approximately one hour for the liver to metabolize any alcoholic beverage.
3. Does drinking low-alcohol beverages mean I can drink all I want?
Although low-alcoholic beverages are much lower in alcohol content, drinking in moderation is always important.
4. What is the best choice of beverage if I am watching my calories?
Non-alcoholic beverages have a fraction of the calories of alcoholic beverages. They are our best choice, along with calorie-free sodas and water.
5. Why should I stay away from salty snacks if I have alcoholic beverages?
Salty snacks make us thirsty and encourage us to drink more. Non-salty snacks are a better option.
6. If I plan on having alcoholic beverages at a social event, what is the healthiest approach?
The healthiest approach is to drink in moderation, stay hydrated with non-alcoholic beverages, and make sure we eat something while drinking.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with science-backed knowledge to empower you 100% of the way. Our proven program has helped millions worldwide drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills to survive drinking less and thrive while navigating the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also be able to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re constantly introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help you adjust to a life with less (or no) alcohol.
And that’s not all! We launch fun challenges monthly, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for seven days, so you have nothing to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Reframe supports you in reducing alcohol consumption and enhancing your well-being.