Alcohol is killing more women than ever before. Learn about the rising mortality rates, health risks, and what can be done to protect women's health.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate 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 have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always 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 as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, 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 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!
Recent studies have uncovered a deeply concerning trend: alcohol is killing more women than ever before. While we’ve long known about the general alcohol health risks, new data shows the gap between male and female alcohol-related deaths is closing at an alarming rate. For years, the culture around a lady drink alcohol has been normalized—think "wine mom" jokes and "rosé all day" mantras. But behind the fun lies a serious health crisis. This isn't about judgment; it's about understanding the facts. Our bodies process alcohol differently, making us more vulnerable. Let's explore why this is happening and what you can do to protect your health.
A recent study published in The Journal of the American Medical Association (JAMA) has found that more women, especially those over 65, are dying from alcohol-related causes than ever before, and the gap between male and female alcohol-related mortality rates is closing. Researchers looked at CDC data, analyzing over 600,000 deaths from 1999 to 2020 that were related to alcohol, like alcohol poisoning, liver diseases, heart problems, severe intoxication, and mental or behavior issues.
In the past 15 years, deaths from alcohol use have been increasing in the U.S., and although more men have died from alcohol-related use, alcohol related mortality in women is increasing at a faster rate. From 2018 to 2020, deaths rose by 12.5% each year for men but for women, deaths have gone up by 14.7% each year. The study highlighted a rise in deaths among women aged 65 and older. For this age group, deaths increased by 6.7% each year from 2012 to 2020, compared to a 5.2% increase for men aged 65 and older.
Although men are more likely to consume alcohol and engage in binge drinking, women are now drinking more frequently and in larger quantities than in the past.
A survey involving nearly 18,000 college students across the U.S. found that about one in three female students participates in binge drinking, defined as consuming four or more drinks in a short period. The study also found that the incidence of binge drinking at all-women's colleges more than doubled from 1993 to 2001. Despite a higher dependence on alcohol among college men, over half of the college students who abuse alcohol are women.
These trends are concerning because binge drinking poses health risks for both genders and also heightens the risk of engaging in unintended and potentially unwanted sexual activities.
The data paints a clear picture: the gender gap in alcohol-related deaths is shrinking. While men have historically had higher rates, that is changing quickly. A study in JAMA revealed that between 2018 and 2020, the annual increase in alcohol-related deaths was 14.7% for women, compared to 12.5% for men. This isn't just a small statistical shift; it's a significant trend showing that women are being affected by alcohol-related harm at a rapidly accelerating pace. This highlights a crucial need to understand the unique factors influencing women's drinking habits and the specific health consequences they face, moving the conversation beyond outdated assumptions about who is at risk.
While men still have a higher number of alcohol-related deaths overall, the rate of increase is what’s most concerning for women. This trend isn't confined to one specific age group or demographic; it's a broad pattern affecting women across the board as societal norms around drinking have evolved. This shift underscores the importance of awareness and education tailored specifically to women's health, as our bodies process alcohol differently. Understanding these risks is the first step toward making more conscious choices. It empowers you to explore practices like mindful drinking, which can help foster a healthier, more intentional relationship with alcohol without the pressure of all-or-nothing thinking.
The increase in alcohol-related deaths is particularly stark among older women. According to a PBS NewsHour report, deaths among women aged 65 and older rose by 6.7% each year from 2012 to 2020. This demographic often faces unique life transitions, such as retirement, loss of a spouse, or chronic health issues, which can contribute to increased alcohol use as a coping mechanism. The physiological changes that come with aging also mean that alcohol is metabolized differently, potentially leading to more severe health consequences from the same amount of alcohol. This makes it especially important for older women, their families, and their healthcare providers to be aware of these heightened risks and to open up conversations about alcohol use.
Although the JAMA study does not offer explanations for this narrowing in mortality, the study’s lead author, Ibraheem Karaye, offers a few potential theories.
While men and women both drink in social settings, their core motivations can be quite different. Research from Harvard Health suggests that men are more likely to drink to experience positive feelings, while women often drink to manage stress and other negative emotions. This distinction is critical. When alcohol becomes a tool to numb anxiety, quiet a racing mind, or simply get through a tough day, it creates a different kind of dependency. It’s less about celebrating and more about coping. This pattern of using alcohol to self-medicate can be a slippery slope, as the temporary relief it provides often gives way to greater anxiety and stress once the effects wear off, creating a difficult cycle to break.
The cultural landscape around women and alcohol has changed dramatically. As one commentator noted, drinking has become more socially acceptable for women, sometimes even framed as a symbol of liberation. Alcohol is frequently marketed to women as a sophisticated way to unwind or a necessary tool to handle the pressures of modern life, especially motherhood. This has normalized daily drinking, turning it from an occasional indulgence into a routine. The rise of "wine mom" culture and cheeky slogans on social media has made alcohol seem like a harmless, even essential, part of a woman's self-care toolkit, masking the potential risks associated with regular consumption and making it harder to recognize when a habit is becoming a problem.
As women have made incredible strides in the workforce, they've also taken on immense pressure. The stress of balancing a demanding career with family, social obligations, and personal well-being is a heavy load to carry. For many high-achieving women, alcohol becomes a quick and easy release valve at the end of a long day. It’s seen as a reward for hard work and a way to switch from "work mode" to "home mode." This is especially true for women in high-pressure fields who may use alcohol to decompress from daily stress. Finding healthier ways to manage stress is key, as relying on alcohol as a primary coping mechanism can undermine the very success and well-being these women work so hard to achieve.
There are extensive implications of rising alcohol-related issues among women, not just at an individual level but also within families and society at large. Although many drink in moderation, it's important to recognize that alcohol poses specific risks to all women. Despite men being more likely to drink and develop problems from their drinking, women are significantly more susceptible to alcohol’s damaging effects.
Women often face alcohol-related health issues and other negative consequences sooner than men, and these can arise even with lower overall alcohol consumption. Exceeding light to moderate drinking levels (more than about seven drinks per week) places women at a heightened risk of car accidents, traumatic injuries, various forms of cancer, high blood pressure, strokes, and suicide. Furthermore, high levels of drinking can lead to alcohol abuse or dependency.
The physical toll of increased alcohol consumption among women is significant. Women have a greater likelihood of developing alcoholic liver diseases such as hepatitis (liver inflammation) and are more prone to dying from liver cirrhosis (a chronic disease that impairs the liver's functioning in digestion and detoxification). Alcohol-induced brain damage, including mental function decline and reduced brain size, is more common in women than in men. Heavy drinking in women also elevates the risk of many conditions:
For years, we’ve heard the story that a daily glass of red wine is a heart-healthy habit, a little indulgence that’s actually good for us. But the narrative is changing. Major health organizations like the American Heart Association now emphasize that for women, the risks of drinking often outweigh any potential benefits. Because of our biology, women tend to develop health problems sooner and from less alcohol than men. The guideline for "light to moderate" drinking for women is about seven drinks per week, and going beyond that number significantly increases the risk for everything from cancer and high blood pressure to strokes and traumatic injuries. That nightly glass might feel harmless, but it's important to understand that even seemingly small amounts can contribute to a larger pattern of risk over time.
Beyond the well-known risks, alcohol has a way of impacting women's health in ways that aren't always discussed. For instance, women are more susceptible to alcoholic liver diseases like hepatitis and are more likely to die from cirrhosis. What’s more, alcohol-induced brain damage, which can show up as a decline in mental function or even a reduction in brain size, is also more common in women than in men. These aren't just abstract statistics; they represent serious, long-term consequences that can develop even when we think our drinking is under control. There's also a deeper, more subtle connection. The cultural narrative that positions alcohol as a tool for empowerment or stress relief can be misleading. The idea that drinking helps us feel free or strong can actually distract from addressing the real challenges we face. Instead of finding genuine solutions for stress or inequality, we might reach for a drink, which only masks the problem temporarily. Recognizing this pattern is a crucial step toward building healthier, more sustainable coping strategies.
Regular alcohol consumption can increase a woman's likelihood of developing breast cancer. Each additional 10 grams of alcohol daily (equivalent to one 4-oz glass of wine) can increase the relative lifetime risk of breast cancer by approximately 10%.
To illustrate, a woman who doesn't drink has nearly a 9% lifetime risk of developing breast cancer. This risk increases to just over 10% with two drinks per day and approximately 13% with six drinks per day.
These health challenges not only affect women’s well-being; they lead to increased healthcare costs and strain on medical resources.
Beyond physical health, women’s mental health is profoundly impacted by alcohol. Alcohol misuse is often associated with mental health disorders like depression and anxiety. Women are also more prone to using alcohol and other substances to self-treat conditions like depression, anxiety, and stress, or to manage emotional challenges.
The cycle of drinking to cope with mental health issues, which are in turn exacerbated by alcohol, creates a detrimental loop. This not only affects women’s quality of life but also their ability to function effectively in various roles.
Ingesting alcohol while pregnant can lead to a range of physical and mental developmental issues in the unborn child, making it the top preventable reason for intellectual disabilities in the United States. Alcohol consumed by a pregnant woman easily reaches the fetus through the placenta. Since a fetus’s digestive system processes alcohol much more slowly than an adult's, the alcohol levels in the fetus's blood can remain elevated for an extended period of time.
Drinking any type of alcohol in any amount can be detrimental to a fetus, especially during the initial two trimesters of pregnancy. Doctors and public health experts strongly advise against any alcohol consumption during pregnancy.
On a broader scale, the societal impacts are substantial. Increased healthcare costs due to alcohol-related health issues are just the tip of the iceberg. There's also a loss of productivity in the workplace, increased rates of absenteeism, and potentially higher instances of alcohol-related accidents and injuries. Moreover, there's a social cost in terms of the increased need for social services, law enforcement, and support systems for families affected by alcohol misuse.
Although there are specific issues of alcohol use that affect women, alcohol negatively affects everyone’s health and well-being. To protect against these harms, let’s learn how we can cut back or quit drinking.
Given these realities, it’s clear that the support women need must be different. Our bodies process alcohol differently, making us more vulnerable to its effects. As research from PBS NewsHour highlights, women have less body water to dilute alcohol and lower levels of the enzymes that break it down, meaning it stays in our systems longer and at higher concentrations. This biological reality is compounded by the fact that alcohol-related deaths are rising nearly 15% annually for women, a faster rate than for men. Effective support must acknowledge these physiological differences and not just treat women as smaller versions of men. It requires a nuanced understanding of our unique health risks, from liver damage to an increased risk of breast cancer.
Beyond biology, our reasons for drinking are often deeply intertwined with psychological and social factors. Women are more likely to experience mental health conditions like anxiety and depression, and may use alcohol to self-medicate or cope with stress. Add to that the societal pressure from marketing that glamorizes “wine mom” culture and portrays drinking as a sophisticated way to unwind. A truly helpful support system needs to address these root causes. It should provide tools for managing stress and mental health, and create a space to unpack the complex social narratives that encourage us to drink. This is where a holistic approach that combines education, community, and practical tools can make all the difference.
For too long, support for changing drinking habits has been dominated by one-size-fits-all models that were primarily designed by and for men. These traditional approaches often fail to address the specific circumstances women face, such as the hormonal fluctuations that can influence cravings, the stress of balancing career and family, or the unique societal pressures we encounter. When a program doesn't acknowledge these realities, it can leave women feeling misunderstood or like they’ve failed, when in fact, the system failed them. True progress requires a more personalized and empathetic approach that recognizes our distinct journey with alcohol.
Finding the right support means looking for resources that are built with women’s needs in mind. This involves seeking out programs that offer more than just abstinence, focusing instead on building healthier coping mechanisms and fostering self-awareness. Modern, science-backed solutions are often better equipped for this. For example, the mindful drinking approach helps you understand your triggers and change your relationship with alcohol on your own terms. Apps like Reframe provide a comprehensive toolkit, including evidence-based programs and a supportive community, all grounded in neuroscience to help you create lasting change in a way that feels empowering, not punishing.
Cutting back or quitting drinking will have many positive benefits for your health and well-being. The first step to changing your lifestyle is always recognizing the negative effects of drinking on your body, especially how alcohol can more severely affect women than men.
It can feel intimidating to bring up your drinking habits with your doctor, but it’s one of the most powerful steps you can take for your health. Given the recent findings that alcohol-related deaths are rising faster for women, this conversation is more critical than ever. Women often face alcohol-related health issues sooner and with less consumption than men, increasing the risk for conditions like high blood pressure, stroke, and certain cancers. Your doctor isn't there to judge; they are a partner who can help you understand your personal risks, screen for potential health problems, and connect you with supportive resources. Opening up about your alcohol use, as well as any related feelings of anxiety or depression, allows them to see the full picture and provide the comprehensive care you deserve.
Anyone who has faced the challenge of recovering from alcohol dependence or abuse understands the difficulty of this journey. Alcohol has negative impacts on everyone, but some of these effects can be more severe for women than men. However, research also indicates that women have an equal chance of recovery as men once they start treatment. It’s never too late to start the recovery process or take your first step toward an alcohol-free lifestyle!
Why does alcohol affect women so differently than men? It really comes down to our biology. Women typically have less water in their bodies to dilute alcohol and lower levels of a key enzyme, alcohol dehydrogenase, that helps break it down. This means that when we drink the same amount as a man, the alcohol becomes more concentrated in our blood and stays in our system longer. This is why we can experience more significant health consequences, like liver damage and heart problems, sooner and from drinking less alcohol over time.
I only have a glass of wine or two to unwind. Is that really a problem? That nightly glass of wine has become a cultural symbol for relaxation, but it's worth looking at the bigger picture. While it might feel harmless in the moment, health guidelines for women define "moderate" drinking as about seven drinks per week. Going beyond that number on a regular basis significantly increases the long-term risk for serious conditions, including breast cancer and high blood pressure. It's less about a single glass being "bad" and more about understanding how a consistent habit can add up and impact your health down the road.
My drinking is tied to stress and anxiety. What can I do instead? This is incredibly common, as many women use alcohol to cope with negative emotions. The challenge is that alcohol provides temporary relief but often makes anxiety worse later, creating a difficult cycle. The first step is to acknowledge this pattern. Then, you can start building a new toolkit for managing stress. This could mean developing a simple five-minute meditation practice, going for a walk to clear your head, or journaling to get your thoughts out. The goal is to find healthy habits that address the root of your stress, rather than just masking the symptoms.
How can I cut back when drinking seems like such a big part of my social life? Navigating social situations can be one of the biggest hurdles, but it's entirely possible to change your habits without losing your friends. You can try suggesting activities that don't center around alcohol, like grabbing coffee, going to a fitness class, or trying a new restaurant. It also helps to have a go-to non-alcoholic drink you enjoy so you still have something in your hand. You don't owe anyone a big explanation; a simple, "I'm not drinking tonight" is enough. You might be surprised how many people don't even notice or care.
I want to change my habits, but traditional support groups don't feel right for me. What else is there? You're not alone in feeling that way. Many traditional programs were designed with men in mind and don't address the specific biological, social, and psychological factors women face. The good news is that there are now more flexible, private, and science-backed options. Approaches like mindful drinking focus on awareness and moderation rather than a strict all-or-nothing rule. Apps like Reframe offer a comprehensive approach, providing educational courses, tools to track your progress, and a supportive community, all from your phone. This allows you to find what works for you on your own terms.
Recent studies have uncovered a deeply concerning trend: alcohol is killing more women than ever before. While we’ve long known about the general alcohol health risks, new data shows the gap between male and female alcohol-related deaths is closing at an alarming rate. For years, the culture around a lady drink alcohol has been normalized—think "wine mom" jokes and "rosé all day" mantras. But behind the fun lies a serious health crisis. This isn't about judgment; it's about understanding the facts. Our bodies process alcohol differently, making us more vulnerable. Let's explore why this is happening and what you can do to protect your health.
A recent study published in The Journal of the American Medical Association (JAMA) has found that more women, especially those over 65, are dying from alcohol-related causes than ever before, and the gap between male and female alcohol-related mortality rates is closing. Researchers looked at CDC data, analyzing over 600,000 deaths from 1999 to 2020 that were related to alcohol, like alcohol poisoning, liver diseases, heart problems, severe intoxication, and mental or behavior issues.
In the past 15 years, deaths from alcohol use have been increasing in the U.S., and although more men have died from alcohol-related use, alcohol related mortality in women is increasing at a faster rate. From 2018 to 2020, deaths rose by 12.5% each year for men but for women, deaths have gone up by 14.7% each year. The study highlighted a rise in deaths among women aged 65 and older. For this age group, deaths increased by 6.7% each year from 2012 to 2020, compared to a 5.2% increase for men aged 65 and older.
Although men are more likely to consume alcohol and engage in binge drinking, women are now drinking more frequently and in larger quantities than in the past.
A survey involving nearly 18,000 college students across the U.S. found that about one in three female students participates in binge drinking, defined as consuming four or more drinks in a short period. The study also found that the incidence of binge drinking at all-women's colleges more than doubled from 1993 to 2001. Despite a higher dependence on alcohol among college men, over half of the college students who abuse alcohol are women.
These trends are concerning because binge drinking poses health risks for both genders and also heightens the risk of engaging in unintended and potentially unwanted sexual activities.
The data paints a clear picture: the gender gap in alcohol-related deaths is shrinking. While men have historically had higher rates, that is changing quickly. A study in JAMA revealed that between 2018 and 2020, the annual increase in alcohol-related deaths was 14.7% for women, compared to 12.5% for men. This isn't just a small statistical shift; it's a significant trend showing that women are being affected by alcohol-related harm at a rapidly accelerating pace. This highlights a crucial need to understand the unique factors influencing women's drinking habits and the specific health consequences they face, moving the conversation beyond outdated assumptions about who is at risk.
While men still have a higher number of alcohol-related deaths overall, the rate of increase is what’s most concerning for women. This trend isn't confined to one specific age group or demographic; it's a broad pattern affecting women across the board as societal norms around drinking have evolved. This shift underscores the importance of awareness and education tailored specifically to women's health, as our bodies process alcohol differently. Understanding these risks is the first step toward making more conscious choices. It empowers you to explore practices like mindful drinking, which can help foster a healthier, more intentional relationship with alcohol without the pressure of all-or-nothing thinking.
The increase in alcohol-related deaths is particularly stark among older women. According to a PBS NewsHour report, deaths among women aged 65 and older rose by 6.7% each year from 2012 to 2020. This demographic often faces unique life transitions, such as retirement, loss of a spouse, or chronic health issues, which can contribute to increased alcohol use as a coping mechanism. The physiological changes that come with aging also mean that alcohol is metabolized differently, potentially leading to more severe health consequences from the same amount of alcohol. This makes it especially important for older women, their families, and their healthcare providers to be aware of these heightened risks and to open up conversations about alcohol use.
Although the JAMA study does not offer explanations for this narrowing in mortality, the study’s lead author, Ibraheem Karaye, offers a few potential theories.
While men and women both drink in social settings, their core motivations can be quite different. Research from Harvard Health suggests that men are more likely to drink to experience positive feelings, while women often drink to manage stress and other negative emotions. This distinction is critical. When alcohol becomes a tool to numb anxiety, quiet a racing mind, or simply get through a tough day, it creates a different kind of dependency. It’s less about celebrating and more about coping. This pattern of using alcohol to self-medicate can be a slippery slope, as the temporary relief it provides often gives way to greater anxiety and stress once the effects wear off, creating a difficult cycle to break.
The cultural landscape around women and alcohol has changed dramatically. As one commentator noted, drinking has become more socially acceptable for women, sometimes even framed as a symbol of liberation. Alcohol is frequently marketed to women as a sophisticated way to unwind or a necessary tool to handle the pressures of modern life, especially motherhood. This has normalized daily drinking, turning it from an occasional indulgence into a routine. The rise of "wine mom" culture and cheeky slogans on social media has made alcohol seem like a harmless, even essential, part of a woman's self-care toolkit, masking the potential risks associated with regular consumption and making it harder to recognize when a habit is becoming a problem.
As women have made incredible strides in the workforce, they've also taken on immense pressure. The stress of balancing a demanding career with family, social obligations, and personal well-being is a heavy load to carry. For many high-achieving women, alcohol becomes a quick and easy release valve at the end of a long day. It’s seen as a reward for hard work and a way to switch from "work mode" to "home mode." This is especially true for women in high-pressure fields who may use alcohol to decompress from daily stress. Finding healthier ways to manage stress is key, as relying on alcohol as a primary coping mechanism can undermine the very success and well-being these women work so hard to achieve.
There are extensive implications of rising alcohol-related issues among women, not just at an individual level but also within families and society at large. Although many drink in moderation, it's important to recognize that alcohol poses specific risks to all women. Despite men being more likely to drink and develop problems from their drinking, women are significantly more susceptible to alcohol’s damaging effects.
Women often face alcohol-related health issues and other negative consequences sooner than men, and these can arise even with lower overall alcohol consumption. Exceeding light to moderate drinking levels (more than about seven drinks per week) places women at a heightened risk of car accidents, traumatic injuries, various forms of cancer, high blood pressure, strokes, and suicide. Furthermore, high levels of drinking can lead to alcohol abuse or dependency.
The physical toll of increased alcohol consumption among women is significant. Women have a greater likelihood of developing alcoholic liver diseases such as hepatitis (liver inflammation) and are more prone to dying from liver cirrhosis (a chronic disease that impairs the liver's functioning in digestion and detoxification). Alcohol-induced brain damage, including mental function decline and reduced brain size, is more common in women than in men. Heavy drinking in women also elevates the risk of many conditions:
For years, we’ve heard the story that a daily glass of red wine is a heart-healthy habit, a little indulgence that’s actually good for us. But the narrative is changing. Major health organizations like the American Heart Association now emphasize that for women, the risks of drinking often outweigh any potential benefits. Because of our biology, women tend to develop health problems sooner and from less alcohol than men. The guideline for "light to moderate" drinking for women is about seven drinks per week, and going beyond that number significantly increases the risk for everything from cancer and high blood pressure to strokes and traumatic injuries. That nightly glass might feel harmless, but it's important to understand that even seemingly small amounts can contribute to a larger pattern of risk over time.
Beyond the well-known risks, alcohol has a way of impacting women's health in ways that aren't always discussed. For instance, women are more susceptible to alcoholic liver diseases like hepatitis and are more likely to die from cirrhosis. What’s more, alcohol-induced brain damage, which can show up as a decline in mental function or even a reduction in brain size, is also more common in women than in men. These aren't just abstract statistics; they represent serious, long-term consequences that can develop even when we think our drinking is under control. There's also a deeper, more subtle connection. The cultural narrative that positions alcohol as a tool for empowerment or stress relief can be misleading. The idea that drinking helps us feel free or strong can actually distract from addressing the real challenges we face. Instead of finding genuine solutions for stress or inequality, we might reach for a drink, which only masks the problem temporarily. Recognizing this pattern is a crucial step toward building healthier, more sustainable coping strategies.
Regular alcohol consumption can increase a woman's likelihood of developing breast cancer. Each additional 10 grams of alcohol daily (equivalent to one 4-oz glass of wine) can increase the relative lifetime risk of breast cancer by approximately 10%.
To illustrate, a woman who doesn't drink has nearly a 9% lifetime risk of developing breast cancer. This risk increases to just over 10% with two drinks per day and approximately 13% with six drinks per day.
These health challenges not only affect women’s well-being; they lead to increased healthcare costs and strain on medical resources.
Beyond physical health, women’s mental health is profoundly impacted by alcohol. Alcohol misuse is often associated with mental health disorders like depression and anxiety. Women are also more prone to using alcohol and other substances to self-treat conditions like depression, anxiety, and stress, or to manage emotional challenges.
The cycle of drinking to cope with mental health issues, which are in turn exacerbated by alcohol, creates a detrimental loop. This not only affects women’s quality of life but also their ability to function effectively in various roles.
Ingesting alcohol while pregnant can lead to a range of physical and mental developmental issues in the unborn child, making it the top preventable reason for intellectual disabilities in the United States. Alcohol consumed by a pregnant woman easily reaches the fetus through the placenta. Since a fetus’s digestive system processes alcohol much more slowly than an adult's, the alcohol levels in the fetus's blood can remain elevated for an extended period of time.
Drinking any type of alcohol in any amount can be detrimental to a fetus, especially during the initial two trimesters of pregnancy. Doctors and public health experts strongly advise against any alcohol consumption during pregnancy.
On a broader scale, the societal impacts are substantial. Increased healthcare costs due to alcohol-related health issues are just the tip of the iceberg. There's also a loss of productivity in the workplace, increased rates of absenteeism, and potentially higher instances of alcohol-related accidents and injuries. Moreover, there's a social cost in terms of the increased need for social services, law enforcement, and support systems for families affected by alcohol misuse.
Although there are specific issues of alcohol use that affect women, alcohol negatively affects everyone’s health and well-being. To protect against these harms, let’s learn how we can cut back or quit drinking.
Given these realities, it’s clear that the support women need must be different. Our bodies process alcohol differently, making us more vulnerable to its effects. As research from PBS NewsHour highlights, women have less body water to dilute alcohol and lower levels of the enzymes that break it down, meaning it stays in our systems longer and at higher concentrations. This biological reality is compounded by the fact that alcohol-related deaths are rising nearly 15% annually for women, a faster rate than for men. Effective support must acknowledge these physiological differences and not just treat women as smaller versions of men. It requires a nuanced understanding of our unique health risks, from liver damage to an increased risk of breast cancer.
Beyond biology, our reasons for drinking are often deeply intertwined with psychological and social factors. Women are more likely to experience mental health conditions like anxiety and depression, and may use alcohol to self-medicate or cope with stress. Add to that the societal pressure from marketing that glamorizes “wine mom” culture and portrays drinking as a sophisticated way to unwind. A truly helpful support system needs to address these root causes. It should provide tools for managing stress and mental health, and create a space to unpack the complex social narratives that encourage us to drink. This is where a holistic approach that combines education, community, and practical tools can make all the difference.
For too long, support for changing drinking habits has been dominated by one-size-fits-all models that were primarily designed by and for men. These traditional approaches often fail to address the specific circumstances women face, such as the hormonal fluctuations that can influence cravings, the stress of balancing career and family, or the unique societal pressures we encounter. When a program doesn't acknowledge these realities, it can leave women feeling misunderstood or like they’ve failed, when in fact, the system failed them. True progress requires a more personalized and empathetic approach that recognizes our distinct journey with alcohol.
Finding the right support means looking for resources that are built with women’s needs in mind. This involves seeking out programs that offer more than just abstinence, focusing instead on building healthier coping mechanisms and fostering self-awareness. Modern, science-backed solutions are often better equipped for this. For example, the mindful drinking approach helps you understand your triggers and change your relationship with alcohol on your own terms. Apps like Reframe provide a comprehensive toolkit, including evidence-based programs and a supportive community, all grounded in neuroscience to help you create lasting change in a way that feels empowering, not punishing.
Cutting back or quitting drinking will have many positive benefits for your health and well-being. The first step to changing your lifestyle is always recognizing the negative effects of drinking on your body, especially how alcohol can more severely affect women than men.
It can feel intimidating to bring up your drinking habits with your doctor, but it’s one of the most powerful steps you can take for your health. Given the recent findings that alcohol-related deaths are rising faster for women, this conversation is more critical than ever. Women often face alcohol-related health issues sooner and with less consumption than men, increasing the risk for conditions like high blood pressure, stroke, and certain cancers. Your doctor isn't there to judge; they are a partner who can help you understand your personal risks, screen for potential health problems, and connect you with supportive resources. Opening up about your alcohol use, as well as any related feelings of anxiety or depression, allows them to see the full picture and provide the comprehensive care you deserve.
Anyone who has faced the challenge of recovering from alcohol dependence or abuse understands the difficulty of this journey. Alcohol has negative impacts on everyone, but some of these effects can be more severe for women than men. However, research also indicates that women have an equal chance of recovery as men once they start treatment. It’s never too late to start the recovery process or take your first step toward an alcohol-free lifestyle!
Why does alcohol affect women so differently than men? It really comes down to our biology. Women typically have less water in their bodies to dilute alcohol and lower levels of a key enzyme, alcohol dehydrogenase, that helps break it down. This means that when we drink the same amount as a man, the alcohol becomes more concentrated in our blood and stays in our system longer. This is why we can experience more significant health consequences, like liver damage and heart problems, sooner and from drinking less alcohol over time.
I only have a glass of wine or two to unwind. Is that really a problem? That nightly glass of wine has become a cultural symbol for relaxation, but it's worth looking at the bigger picture. While it might feel harmless in the moment, health guidelines for women define "moderate" drinking as about seven drinks per week. Going beyond that number on a regular basis significantly increases the long-term risk for serious conditions, including breast cancer and high blood pressure. It's less about a single glass being "bad" and more about understanding how a consistent habit can add up and impact your health down the road.
My drinking is tied to stress and anxiety. What can I do instead? This is incredibly common, as many women use alcohol to cope with negative emotions. The challenge is that alcohol provides temporary relief but often makes anxiety worse later, creating a difficult cycle. The first step is to acknowledge this pattern. Then, you can start building a new toolkit for managing stress. This could mean developing a simple five-minute meditation practice, going for a walk to clear your head, or journaling to get your thoughts out. The goal is to find healthy habits that address the root of your stress, rather than just masking the symptoms.
How can I cut back when drinking seems like such a big part of my social life? Navigating social situations can be one of the biggest hurdles, but it's entirely possible to change your habits without losing your friends. You can try suggesting activities that don't center around alcohol, like grabbing coffee, going to a fitness class, or trying a new restaurant. It also helps to have a go-to non-alcoholic drink you enjoy so you still have something in your hand. You don't owe anyone a big explanation; a simple, "I'm not drinking tonight" is enough. You might be surprised how many people don't even notice or care.
I want to change my habits, but traditional support groups don't feel right for me. What else is there? You're not alone in feeling that way. Many traditional programs were designed with men in mind and don't address the specific biological, social, and psychological factors women face. The good news is that there are now more flexible, private, and science-backed options. Approaches like mindful drinking focus on awareness and moderation rather than a strict all-or-nothing rule. Apps like Reframe offer a comprehensive approach, providing educational courses, tools to track your progress, and a supportive community, all from your phone. This allows you to find what works for you on your own terms.
Dive into our latest blog to uncover 10 science-backed reasons not to drink alcohol. From boosting brain power to saving big bucks, discover how your life can improve if you set booze aside.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate 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 hundreds 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 have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always 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 as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, 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 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!
We all know that life is packed with choices, big and small. One choice we might make daily or weekly is about alcohol. While a glass here or there might not seem like a big deal to some, there are quite a few reasons why ditching the drink altogether might be a good call. While there are medical reasons to not drink alcohol, choosing not to drink has other advantages. Let’s explore 10 reasons not to drink alcohol — all backed by research!
Alcohol might seem like a temporary ticket to good vibes, but it's actually classified as a central nervous system depressant. Over time, regular drinking can be a real downer, dampening our mood and exacerbating sadness. When we cut back, we might just find that our spirits lift!
Numerous studies have also linked alcohol to clinical depression, a mood disorder that affects millions worldwide. Let’s deep dive into how alcohol plays a role in this intricate relationship:
Here's the good news: several studies have shown that mood improvements can show up after a period of abstaining from alcohol. The brain starts healing, serotonin levels stabilize, and overall emotional well-being improves, leading to a happier, depression-free life!
Alcohol isn't calorie-free, and those numbers can add up quickly! A single glass of wine can have as many calories as a slice of pizza. Moreover, alcohol can stimulate our appetite, leading to weight gain — especially around the midsection.
Here’s the scoop on the relationship between booze and weight — and why choosing not to drink might help keep those pesky pounds off!
Reducing alcohol consumption can be a game-changer in achieving and maintaining a healthy weight. Our metabolism recovers, and the overall reduction in calories can work wonders for our waistline!
While a drink might make us drowsy, it can interfere with the quality of our sleep. Choosing not to drink makes us more likely to wake up feeling rested and refreshed. Here’s why:
Cutting back on alcohol can lead to notable improvements in sleep quality. As the effects of alcohol wear off, we might find ourselves sinking into deeper, more restful phases of sleep, waking up feeling genuinely refreshed.
Another reason why you should not drink alcohol? Alcohol can speed up the aging process, so if we’re aiming for that youthful radiance, it might be time to rethink that drink.
Now, for the good news: when it comes to alcohol and aging, cutting back or quitting can lead to visible improvements in skin health. Better hydration, improved nutrient absorption, and enhanced sleep can result in healthier, glowing skin. Fewer toxins also means the body and skin can heal and regenerate more efficiently.
Repeated alcohol consumption interferes with the brain’s communication pathways, affecting cognitive functions like memory, attention, and decision-making. Over time, it can physically change the brain, decreasing the size of the brain's frontal lobes, which are responsible for reasoning, planning, and judgment.
Here’s the great news: the brain is resilient! Studies have shown that abstaining from alcohol can lead to cognitive improvements. Choosing not to drink allows recovery to take place: neurons can regenerate and brain volume can increase, especially in the regions associated with learning and memory.
Our health is paramount, and our immune system shields us from all types of germs and viruses. However, alcohol can weaken this system, making us more susceptible to illnesses.
Once again, the body is resilient and starts to recover quickly once alcohol is no longer in the way. Letting go of booze can give our immune system the boost it deserves!
Our liver works hard to digest food, store energy, produce essential proteins, and, most importantly, eliminate harmful substances from the blood. When we drink, it's the liver's job to process the alcohol, but there's only so much it can handle at once.
However, the liver is incredibly resilient. When given a break from alcohol, it can repair itself remarkably! Early stages of liver disease, like a fatty liver, can be reversed. In fact, abstaining from alcohol can improve symptoms and enhance quality of life even with more advanced conditions.
We've all been there: the pounding headache, the sensitivity to light, the regret of that last drink. Hangovers can throw off an entire day!
Now, imagine waking up feeling refreshed, hydrated, and clear-headed every day. It’s entirely possible! By cutting back or abstaining from alcohol, those dreaded hangovers can become a thing of the past.
It's no secret that booze can put a dent in our wallets. Whether it's that ritzy cocktail at a high-end bar or a humble bottle of wine from the local store, those expenses can quickly add up.
The brighter side? By choosing to cut back or eliminate alcohol, the savings begin almost instantly. Over weeks and months, these savings can become substantial, ready to be channeled into other fulfilling experiences or investments.
Alcohol can lead to misunderstandings, arguments, or behaviors that we might regret. By choosing not to drink, we might find that our relationships get stronger and more genuine.
The great news? Reducing or eliminating alcohol can pave the way for more peaceful, more meaningful relationships. Emotions become clearer, communication feels more genuine, and our capacity to be present for loved ones magnifies.
Every journey is personal. Whether you choose to cut back or quit altogether (the benefits of never drinking alcohol have been backed by science), know that each step is a move towards a healthier, happier you. As you can see, there are plenty of good reasons not to have a drink tonight.
We all know that life is packed with choices, big and small. One choice we might make daily or weekly is about alcohol. While a glass here or there might not seem like a big deal to some, there are quite a few reasons why ditching the drink altogether might be a good call. While there are medical reasons to not drink alcohol, choosing not to drink has other advantages. Let’s explore 10 reasons not to drink alcohol — all backed by research!
Alcohol might seem like a temporary ticket to good vibes, but it's actually classified as a central nervous system depressant. Over time, regular drinking can be a real downer, dampening our mood and exacerbating sadness. When we cut back, we might just find that our spirits lift!
Numerous studies have also linked alcohol to clinical depression, a mood disorder that affects millions worldwide. Let’s deep dive into how alcohol plays a role in this intricate relationship:
Here's the good news: several studies have shown that mood improvements can show up after a period of abstaining from alcohol. The brain starts healing, serotonin levels stabilize, and overall emotional well-being improves, leading to a happier, depression-free life!
Alcohol isn't calorie-free, and those numbers can add up quickly! A single glass of wine can have as many calories as a slice of pizza. Moreover, alcohol can stimulate our appetite, leading to weight gain — especially around the midsection.
Here’s the scoop on the relationship between booze and weight — and why choosing not to drink might help keep those pesky pounds off!
Reducing alcohol consumption can be a game-changer in achieving and maintaining a healthy weight. Our metabolism recovers, and the overall reduction in calories can work wonders for our waistline!
While a drink might make us drowsy, it can interfere with the quality of our sleep. Choosing not to drink makes us more likely to wake up feeling rested and refreshed. Here’s why:
Cutting back on alcohol can lead to notable improvements in sleep quality. As the effects of alcohol wear off, we might find ourselves sinking into deeper, more restful phases of sleep, waking up feeling genuinely refreshed.
Another reason why you should not drink alcohol? Alcohol can speed up the aging process, so if we’re aiming for that youthful radiance, it might be time to rethink that drink.
Now, for the good news: when it comes to alcohol and aging, cutting back or quitting can lead to visible improvements in skin health. Better hydration, improved nutrient absorption, and enhanced sleep can result in healthier, glowing skin. Fewer toxins also means the body and skin can heal and regenerate more efficiently.
Repeated alcohol consumption interferes with the brain’s communication pathways, affecting cognitive functions like memory, attention, and decision-making. Over time, it can physically change the brain, decreasing the size of the brain's frontal lobes, which are responsible for reasoning, planning, and judgment.
Here’s the great news: the brain is resilient! Studies have shown that abstaining from alcohol can lead to cognitive improvements. Choosing not to drink allows recovery to take place: neurons can regenerate and brain volume can increase, especially in the regions associated with learning and memory.
Our health is paramount, and our immune system shields us from all types of germs and viruses. However, alcohol can weaken this system, making us more susceptible to illnesses.
Once again, the body is resilient and starts to recover quickly once alcohol is no longer in the way. Letting go of booze can give our immune system the boost it deserves!
Our liver works hard to digest food, store energy, produce essential proteins, and, most importantly, eliminate harmful substances from the blood. When we drink, it's the liver's job to process the alcohol, but there's only so much it can handle at once.
However, the liver is incredibly resilient. When given a break from alcohol, it can repair itself remarkably! Early stages of liver disease, like a fatty liver, can be reversed. In fact, abstaining from alcohol can improve symptoms and enhance quality of life even with more advanced conditions.
We've all been there: the pounding headache, the sensitivity to light, the regret of that last drink. Hangovers can throw off an entire day!
Now, imagine waking up feeling refreshed, hydrated, and clear-headed every day. It’s entirely possible! By cutting back or abstaining from alcohol, those dreaded hangovers can become a thing of the past.
It's no secret that booze can put a dent in our wallets. Whether it's that ritzy cocktail at a high-end bar or a humble bottle of wine from the local store, those expenses can quickly add up.
The brighter side? By choosing to cut back or eliminate alcohol, the savings begin almost instantly. Over weeks and months, these savings can become substantial, ready to be channeled into other fulfilling experiences or investments.
Alcohol can lead to misunderstandings, arguments, or behaviors that we might regret. By choosing not to drink, we might find that our relationships get stronger and more genuine.
The great news? Reducing or eliminating alcohol can pave the way for more peaceful, more meaningful relationships. Emotions become clearer, communication feels more genuine, and our capacity to be present for loved ones magnifies.
Every journey is personal. Whether you choose to cut back or quit altogether (the benefits of never drinking alcohol have been backed by science), know that each step is a move towards a healthier, happier you. As you can see, there are plenty of good reasons not to have a drink tonight.
Though alcohol isn’t considered a causative factor for narcolepsy, drinking can worsen symptoms in those already living with the condition. Here’s why this happens and how to mitigate the effects by changing drinking habits.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate 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 have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always 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 as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, 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 7 days, so you don’t have anything 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!
Narcolepsy is a neurological condition that’s experienced by millions worldwide. This chronic disorder alters sleep-wake cycles, significantly impacting quality of life in those affected and causing daytime sleepiness.
How exactly does it relate to alcohol? Is there such a thing as alcohol-induced narcolepsy? And what about mixing narcolepsy medications and alcohol?
In this blog, we’ll answer these questions and more! Read on for your comprehensive roadmap of how to navigate the complex relationship between narcolepsy and alcohol.
Narcolepsy is a chronic neurological disorder that impacts the brain's ability to regulate sleep-wake cycles. This condition typically manifests during adolescence or young adulthood, and it currently affects about 200,000 Americans and 3 million people worldwide.
Those living with narcolepsy experience overwhelming daytime drowsiness and sudden attacks of sleep, regardless of their circumstances.
Here are five key symptoms of narcolepsy:
The cause of narcolepsy is not fully understood, but it's believed to involve a loss of orexin-producing cells in the brain (we’ll discuss these in the next section), which are vital for regulating wakefulness.
However, there are a few conditions with which narcolepsy is more likely to happen in the absence of low orexin levels:
People may be more likely to have narcolepsy if they fall into one of the following:
If you or a loved one experiences symptoms and suspects you might have narcolepsy, it’s important to consult with a medical provider for a thorough evaluation and diagnosis.
Certain people living with narcolepsy do experience symptom exacerbation when drinking alcohol, likely due to alcohol’s sedative effects.
Narcolepsy and alcohol both can lead to daytime drowsiness. If a person already deals with daytime sleepiness from narcolepsy, alcohol can further depress the central nervous system (CNS), making them even more tired.
To further understand the link between narcolepsy and alcohol, we can look to the orexin (hypocretin) pathway. This neurological pathway in the brain plays a role in both.
A 2020 study conducted in Neuroscience Letters explains how. This rodent-based study examined the mechanisms for how chronic alcohol use can cause daytime sleepiness. Researchers concluded that alcohol withdrawal decreased orexin expression.
Orexin, also known as hypocretin, is a brain chemical that regulates our REM (rapid eye movement) sleep. Deficiencies in this hormone can trigger excessive daytime sleepiness. Low levels of orexin is also one of the key causes of cataplexy in those living with narcolepsy.
This begs the question: can alcohol cause narcolepsy? At present, there’s no empirical evidence to suggest alcohol as a causative factor for narcolepsy.
However, there have been a couple of individual reports of developing narcolepsy after long-term heavy drinking.
In these cases, recorded in 2012 and 2021, researchers correlated chronic heavy drinking to the onset of narcolepsy. Given that this was correlational, the scientists couldn’t pinpoint whether the individuals in question had undiagnosed narcolepsy prior to being examined, or if the narcolepsy had resulted from the drinking itself.
As of now, alcohol can not be deemed a likely causative factor for narcolepsy.
Alcohol can affect the efficacy of narcolepsy medications within the body.
In general, it’s best to avoid mixing alcohol and medication, since drinking can worsen side effects or lead to life-threatening consequences, such as central nervous system depression.
Alcohol interacts with common drugs used to treat narcolepsy:
Additional medications used to treat narcolepsy include solriamfetol (Sunosi) and pitolisant (Wakix). Prior to drinking alcohol while taking prescription medication — whether it’s for narcolepsy or another condition — always consult with your physician or pharmacist.
If your medical team suspects narcolepsy, they’ll conduct a sleep study and measure orexin levels to confirm a diagnosis.
Aside from medications, narcolepsy involves several lifestyle changes:
Other mind-body methods can be effective in improving narcolepsy symptoms. These include biofeedback, meditation-relaxation therapy, and yoga.
If you’ve found yourself wondering, “Why do I fall asleep when I drink alcohol?” it’s wise to reevaluate your alcohol intake — especially if you have narcolepsy. Falling asleep after drinking alcohol can worsen symptoms and result in dangerous immediate consequences.
Significantly cutting back on or quitting alcohol can potentially improve the condition. Here are a few ways to start changing your drinking habits.
By understanding the relationship between alcohol and narcolepsy and taking proactive steps to manage alcohol consumption, those of us living with narcolepsy can potentially improve our symptoms. Remember, this approach should always be personalized and done in consultation with healthcare professionals.
Narcolepsy is a complex condition that can significantly impact a person’s quality of life. Adding alcohol to the mix can worsen the challenges. It’s essential for those living with narcolepsy to reevaluate their drinking habits so as to avoid symptom exacerbation. Furthermore, medications used to treat narcolepsy can also have adverse — or potentially life-threatening — side effects when mixed with alcohol.
As with any major health condition, it’s essential to consult a healthcare provider for a proper diagnosis and treatment plan if narcolepsy is suspected. With the right steps and plenty of support, it’s possible to live a full life with narcolepsy.
Narcolepsy is a neurological condition that’s experienced by millions worldwide. This chronic disorder alters sleep-wake cycles, significantly impacting quality of life in those affected and causing daytime sleepiness.
How exactly does it relate to alcohol? Is there such a thing as alcohol-induced narcolepsy? And what about mixing narcolepsy medications and alcohol?
In this blog, we’ll answer these questions and more! Read on for your comprehensive roadmap of how to navigate the complex relationship between narcolepsy and alcohol.
Narcolepsy is a chronic neurological disorder that impacts the brain's ability to regulate sleep-wake cycles. This condition typically manifests during adolescence or young adulthood, and it currently affects about 200,000 Americans and 3 million people worldwide.
Those living with narcolepsy experience overwhelming daytime drowsiness and sudden attacks of sleep, regardless of their circumstances.
Here are five key symptoms of narcolepsy:
The cause of narcolepsy is not fully understood, but it's believed to involve a loss of orexin-producing cells in the brain (we’ll discuss these in the next section), which are vital for regulating wakefulness.
However, there are a few conditions with which narcolepsy is more likely to happen in the absence of low orexin levels:
People may be more likely to have narcolepsy if they fall into one of the following:
If you or a loved one experiences symptoms and suspects you might have narcolepsy, it’s important to consult with a medical provider for a thorough evaluation and diagnosis.
Certain people living with narcolepsy do experience symptom exacerbation when drinking alcohol, likely due to alcohol’s sedative effects.
Narcolepsy and alcohol both can lead to daytime drowsiness. If a person already deals with daytime sleepiness from narcolepsy, alcohol can further depress the central nervous system (CNS), making them even more tired.
To further understand the link between narcolepsy and alcohol, we can look to the orexin (hypocretin) pathway. This neurological pathway in the brain plays a role in both.
A 2020 study conducted in Neuroscience Letters explains how. This rodent-based study examined the mechanisms for how chronic alcohol use can cause daytime sleepiness. Researchers concluded that alcohol withdrawal decreased orexin expression.
Orexin, also known as hypocretin, is a brain chemical that regulates our REM (rapid eye movement) sleep. Deficiencies in this hormone can trigger excessive daytime sleepiness. Low levels of orexin is also one of the key causes of cataplexy in those living with narcolepsy.
This begs the question: can alcohol cause narcolepsy? At present, there’s no empirical evidence to suggest alcohol as a causative factor for narcolepsy.
However, there have been a couple of individual reports of developing narcolepsy after long-term heavy drinking.
In these cases, recorded in 2012 and 2021, researchers correlated chronic heavy drinking to the onset of narcolepsy. Given that this was correlational, the scientists couldn’t pinpoint whether the individuals in question had undiagnosed narcolepsy prior to being examined, or if the narcolepsy had resulted from the drinking itself.
As of now, alcohol can not be deemed a likely causative factor for narcolepsy.
Alcohol can affect the efficacy of narcolepsy medications within the body.
In general, it’s best to avoid mixing alcohol and medication, since drinking can worsen side effects or lead to life-threatening consequences, such as central nervous system depression.
Alcohol interacts with common drugs used to treat narcolepsy:
Additional medications used to treat narcolepsy include solriamfetol (Sunosi) and pitolisant (Wakix). Prior to drinking alcohol while taking prescription medication — whether it’s for narcolepsy or another condition — always consult with your physician or pharmacist.
If your medical team suspects narcolepsy, they’ll conduct a sleep study and measure orexin levels to confirm a diagnosis.
Aside from medications, narcolepsy involves several lifestyle changes:
Other mind-body methods can be effective in improving narcolepsy symptoms. These include biofeedback, meditation-relaxation therapy, and yoga.
If you’ve found yourself wondering, “Why do I fall asleep when I drink alcohol?” it’s wise to reevaluate your alcohol intake — especially if you have narcolepsy. Falling asleep after drinking alcohol can worsen symptoms and result in dangerous immediate consequences.
Significantly cutting back on or quitting alcohol can potentially improve the condition. Here are a few ways to start changing your drinking habits.
By understanding the relationship between alcohol and narcolepsy and taking proactive steps to manage alcohol consumption, those of us living with narcolepsy can potentially improve our symptoms. Remember, this approach should always be personalized and done in consultation with healthcare professionals.
Narcolepsy is a complex condition that can significantly impact a person’s quality of life. Adding alcohol to the mix can worsen the challenges. It’s essential for those living with narcolepsy to reevaluate their drinking habits so as to avoid symptom exacerbation. Furthermore, medications used to treat narcolepsy can also have adverse — or potentially life-threatening — side effects when mixed with alcohol.
As with any major health condition, it’s essential to consult a healthcare provider for a proper diagnosis and treatment plan if narcolepsy is suspected. With the right steps and plenty of support, it’s possible to live a full life with narcolepsy.
Explore the best dietary practices for recovering alcoholics, with a focus on essential vitamins, balanced nutrition, and holistic recovery.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate 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 have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always 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 as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, 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 7 days, so you don’t have anything 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!
Recovering from alcoholism is a process that involves both your mind and your body. Alcohol can negatively affect your health in ways that might not be immediately obvious. As you begin to recover, paying attention to your diet is essential for your overall improvement.
If you're working through alcohol dependency or supporting someone who is, it’s important to understand how a healthy diet plays a role.
Let's look at the best foods to eat during recovery and why they're good for you. We'll also offer practical tips to help you maintain a healthy diet during recovery.
Recovery from alcoholism certainly involves more than our just quitting drinking because it’s a comprehensive process that affects every aspect of our lives. An important part of recovery is eating well; however, it’s frequently left out of conversations surrounding the journey to sobriety.
Eating the right foods supports our recovery from alcohol addiction. Alcohol not only depletes vital nutrients, but it also damages the digestive system. Moreover, recovery tends to be challenging due to the poor physical and mental health caused by alcohol.
Excessive alcohol consumption can damage the liver, an organ essential for nutrient processing. Additionally, alcohol triggers inflammation in the gut, which prevents the body from absorbing necessary nutrients. Common deficiencies in individuals recovering from alcohol addiction also include vitamins B and C, magnesium, and zinc, which are all critical for the body's proper functioning.
A healthy diet is key to repairing the harm caused by alcohol, particularly to the liver and brain. The lack of certain nutrients can lead to depression, anxiety, and mood swings. A balanced diet can curb the craving for alcohol by maintaining steady blood sugar levels, and adequate nutrient intake can reduce the desire to drink.
When recovering from alcohol addiction, it is important to eat the right foods to help our body heal and stay healthy. Each of us has different dietary needs, so it’s always a good idea to talk to a doctor or nutrition expert for advice that’s right for you.
Adopting these tips can nourish your body and mind, which will help you build a healthier relationship with food and your overall well-being.
Take some time each week to decide what you will eat. This helps you avoid making last-minute, unhealthy choices. Try to include proteins, carbs, and fats in each meal. For instance, how about some grilled chicken, brown rice, and a slice of avocado? Keep things interesting by changing up your fruits, veggies, and proteins. This not only keeps meals exciting but also ensures you are getting a range of nutrients.
Opt for meals like stews or casseroles that are easy to cook and packed with nutrients. You can also cut up veggies or marinate meat beforehand to make cooking less of a chore. Finally, look up simple, healthy recipes online or in cookbooks.
Aim for smaller, more frequent meals, which can be easier to manage than three big ones. Choose foods that are nutrient-packed but not too filling, like nuts or yogurt. Smaller snacks are great when you're not feeling very hungry; they're easy to eat and can be full of good nutrition.
Building good habits helps you recognize when you're full. While eating, try not to eat while you’re distracted by your phone or TV. Instead, chew your food well to help with digestion. Also, make your eating area comfortable and pleasant.
Aim for at least eight glasses of water daily, more if you're active or it's hot. Herbal teas are great for hydration without the buzz of caffeine. Nutrient-packed broths are also hydrating and can be a good source of minerals and other nutrients, such as collagen.
Know your triggers and be aware of foods or places that might make you crave alcohol. Make thoughtful choices when you’re buying groceries and look for beverages and snacks that can satisfy you without triggering cravings. The Reframe app can help you track your cravings and gain a better understanding of what to avoid.
Schedule regular check-ins with a nutritionist for personalized dietary advice and to get help staying accountable. Sharing experiences and tips in support groups centered on recovery can be beneficial. These trustworthy sources can also keep you up-to-date with information on nutrition and recovery.
In recovery, each meal and each decision counts. It's not just about therapy and support from others; the food you eat plays a big role, too. Choosing a nutritious diet helps you get healthier and is a step towards a better future.These small steps can lead to a healthier and happier life.
If you want to cut back on your alcohol consumption but don’t know where to start, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.
Recovering from alcoholism is a process that involves both your mind and your body. Alcohol can negatively affect your health in ways that might not be immediately obvious. As you begin to recover, paying attention to your diet is essential for your overall improvement.
If you're working through alcohol dependency or supporting someone who is, it’s important to understand how a healthy diet plays a role.
Let's look at the best foods to eat during recovery and why they're good for you. We'll also offer practical tips to help you maintain a healthy diet during recovery.
Recovery from alcoholism certainly involves more than our just quitting drinking because it’s a comprehensive process that affects every aspect of our lives. An important part of recovery is eating well; however, it’s frequently left out of conversations surrounding the journey to sobriety.
Eating the right foods supports our recovery from alcohol addiction. Alcohol not only depletes vital nutrients, but it also damages the digestive system. Moreover, recovery tends to be challenging due to the poor physical and mental health caused by alcohol.
Excessive alcohol consumption can damage the liver, an organ essential for nutrient processing. Additionally, alcohol triggers inflammation in the gut, which prevents the body from absorbing necessary nutrients. Common deficiencies in individuals recovering from alcohol addiction also include vitamins B and C, magnesium, and zinc, which are all critical for the body's proper functioning.
A healthy diet is key to repairing the harm caused by alcohol, particularly to the liver and brain. The lack of certain nutrients can lead to depression, anxiety, and mood swings. A balanced diet can curb the craving for alcohol by maintaining steady blood sugar levels, and adequate nutrient intake can reduce the desire to drink.
When recovering from alcohol addiction, it is important to eat the right foods to help our body heal and stay healthy. Each of us has different dietary needs, so it’s always a good idea to talk to a doctor or nutrition expert for advice that’s right for you.
Adopting these tips can nourish your body and mind, which will help you build a healthier relationship with food and your overall well-being.
Take some time each week to decide what you will eat. This helps you avoid making last-minute, unhealthy choices. Try to include proteins, carbs, and fats in each meal. For instance, how about some grilled chicken, brown rice, and a slice of avocado? Keep things interesting by changing up your fruits, veggies, and proteins. This not only keeps meals exciting but also ensures you are getting a range of nutrients.
Opt for meals like stews or casseroles that are easy to cook and packed with nutrients. You can also cut up veggies or marinate meat beforehand to make cooking less of a chore. Finally, look up simple, healthy recipes online or in cookbooks.
Aim for smaller, more frequent meals, which can be easier to manage than three big ones. Choose foods that are nutrient-packed but not too filling, like nuts or yogurt. Smaller snacks are great when you're not feeling very hungry; they're easy to eat and can be full of good nutrition.
Building good habits helps you recognize when you're full. While eating, try not to eat while you’re distracted by your phone or TV. Instead, chew your food well to help with digestion. Also, make your eating area comfortable and pleasant.
Aim for at least eight glasses of water daily, more if you're active or it's hot. Herbal teas are great for hydration without the buzz of caffeine. Nutrient-packed broths are also hydrating and can be a good source of minerals and other nutrients, such as collagen.
Know your triggers and be aware of foods or places that might make you crave alcohol. Make thoughtful choices when you’re buying groceries and look for beverages and snacks that can satisfy you without triggering cravings. The Reframe app can help you track your cravings and gain a better understanding of what to avoid.
Schedule regular check-ins with a nutritionist for personalized dietary advice and to get help staying accountable. Sharing experiences and tips in support groups centered on recovery can be beneficial. These trustworthy sources can also keep you up-to-date with information on nutrition and recovery.
In recovery, each meal and each decision counts. It's not just about therapy and support from others; the food you eat plays a big role, too. Choosing a nutritious diet helps you get healthier and is a step towards a better future.These small steps can lead to a healthier and happier life.
If you want to cut back on your alcohol consumption but don’t know where to start, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.
Are you an athlete wondering whether alcohol is impacting your fitness and performance? Learn how drinking can impact these factors, plus your overall well-being. Discover tips to maintain fitness and drink less.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate 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 have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always 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 as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, 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 7 days, so you don’t have anything 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!
You’re tying up your shoelaces, about to head out on a 5-mile jog. You’ve stuck to this habit for months, but despite training diligently, you notice that your performance has plateaued. There haven’t been too many new changes to your life. Well, except the fact you’ve started drinking a couple of beers after work to blow off steam. Wait … could the beers be to blame?
That begs an important question: does alcohol impact sports performance and fitness goals? Will cutting back on — or quitting — alcohol help us feel fitter, stronger, and healthier? We’ll explore the relationship between alcohol and athletic performance, plus offer tips to maintain fitness by maintaining healthier drinking habits.
Alcohol is a seemingly harmless social lubricant. Many of us are used to post-work happy hours, evening nightcaps, celebratory toasts, and weekend wine tasting trips with friends.
However, when athletes consume alcohol, even in moderate amounts, several physiological functions vital for peak performance are impaired, sabotaging athletic performance. Here are a few of the most prominent ones to look out for.
Alcohol is a diuretic, which means it’s a key factor contributing to dehydration. Diuretics increase urine production by inhibiting the release of antidiuretic hormone (ADH) from the pituitary gland, which normally signals the kidneys to reabsorb water. When ADH levels drop, the kidneys expel more water, leading to increased urine output. This diuretic effect can significantly impact hydration status, thereby affecting fitness performance.
Hydration plays a critical role in maintaining optimal muscle function and temperature regulation. Muscles require adequate water to maintain electrolyte balance and facilitate neuromuscular reactions. Dehydration can lead to an imbalance in electrolytes such as sodium and potassium, crucial for muscle contractions. When dehydrated, muscles are more prone to cramps, a condition in which muscles involuntarily contract painfully and persistently.
Furthermore, dehydration can affect temperature regulation. During physical activity, our body produces heat. To dissipate this heat and maintain a stable internal temperature, our body relies on sweat evaporation. Dehydration, however, reduces our body's ability to sweat, increasing the risk of overheating and heat-related illnesses. This impaired temperature regulation can further reduce athletic performance as our body diverts resources to cool itself down, rather than fueling muscle activity.
The cumulative effect of dehydration on muscle function, electrolyte balance, and temperature regulation can significantly hinder athletic performance. Over time, this can reduce endurance, strength, and overall capacity to perform physical activities effectively.
Alcohol consumption impacts energy metabolism, particularly the processing of glycogen, a stored form of glucose. Glycogen is the primary energy source during high-intensity physical activities, during which our body requires immediate and substantial energy. Alcohol negatively alters the way our body manages glycogen.
The liver plays a central role in metabolizing both alcohol and glycogen. When alcohol is present, the liver prioritizes its metabolism over other substances, including glycogen. This prioritization is due to alcohol’s toxic nature and the body's need to eliminate it quickly. During this process, the synthesis of glucose from glycogen, known as glycogenolysis, is inhibited. Additionally, glycogenesis, the formation of new glycogen from glucose is also impaired.
This disruption in glycogen metabolism leads to lower glucose availability for muscles during high-intensity exercises. As a result, we may become exhausted more quickly as our primary energy source is compromised. This phenomenon is particularly noticeable in activities that heavily rely on anaerobic energy systems, such as sprinting or weightlifting, where glycogen is the key fuel.
Moreover, alcohol can interfere with our blood sugar balance. Hypoglycemia, or low blood sugar, can occur during or after drinking, further compromising energy availability. This condition can lead to symptoms such as dizziness, weakness, and fatigue, all of which are detrimental to athletic performance.
Finally, drinking can result in willpower depletion, especially when it comes to cultivating and sustaining healthy habits. Alcohol consumption might contribute to a decrease in discipline, potentially leading to unhealthy dietary choices that hinder energy metabolism.
The process of recovery, particularly protein synthesis, is crucial for muscle repair and growth. Protein synthesis involves the creation of new proteins from amino acids, which is vital for repairing the microscopic tears in muscle fibers caused by intense exercise. However, alcohol consumption can significantly hinder this process.
Alcohol disrupts the normal pathways of protein synthesis in several ways. First, it interferes with the way our body processes and uses amino acids, which are the building blocks of proteins. This interference can decrease the rate at which muscles synthesize new protein. Additionally, alcohol can lead to hormonal imbalances. Drinking too much reduces the secretion of growth hormone and testosterone, both of which are crucial for muscle growth and repair. This hormonal imbalance further exacerbates protein synthesis.
The compromised muscle repair process means that regular alcohol consumption can prolong the recovery period after exercise. This prolonged recovery not only makes training less effective but also increases the risk of injury. When muscles are not fully recovered, they are more susceptible to strain and overuse injuries. Furthermore, incomplete recovery can lead to chronic fatigue, reducing our overall performance capacity and training quality.
Alcohol’s impact on the central nervous system significantly affects coordination, reaction time, and decision-making skills — key elements in sports performance. Alcohol acts as a central nervous system depressant, slowing down brain function and altering the communication between neurons.
When it comes to coordination, alcohol impairs motor skills and balance, both of which are essential for most athletic activities. Even small amounts of alcohol can affect our fine motor skills, leading to clumsiness and uncoordinated movements. This impairment can drastically affect performance in sports that require precise movements, such as gymnastics or tennis.
Reaction time is another critical component affected by alcohol. The depressant effects of alcohol slow down our brain's processing speed, resulting in delayed reaction times. In sports, where split-second decisions and reactions are necessary, this delay can be the difference between success and failure. For instance, in team sports such as basketball or football, a player’s ability to react quickly to opponents' movements is crucial.
Furthermore, alcohol affects decision-making skills and judgment. It reduces inhibitions and impairs the ability to assess risks accurately. This impaired judgment can lead to poor decision-making on the field or court, such as misjudging distances, making wrong strategic choices, or engaging in risky plays that could lead to injury.
Beyond the immediate impact on performance, regular alcohol consumption poses significant long-term health risks for athletes:
The good news is that reducing alcohol intake positively impacts sports performance in athletes, and can support fitness goals. Here are a few science-backed ways to achieve this balance:
Each of these steps offers a practical approach to moderating your alcohol consumption, leading to improved athletic performance and health.
Changing our drinking habits can feel daunting, especially in a culture where our social life often revolves around it. However, the benefits it brings to athletic performance and overall health are undeniable. Unfortunately, many athletes are unaware of the extent to which alcohol can hinder their athletic goals. By taking manageable steps towards moderation, not only can we witness improved physical performance, but also a general enhancement in well-being.
The journey towards a healthier relationship with alcohol is deeply personal and varies from person to person. What remains constant is the positive ripple effect it has on various aspects of life. A little change in habit, a considerable leap in health — it's within reach for everyone!
You’re tying up your shoelaces, about to head out on a 5-mile jog. You’ve stuck to this habit for months, but despite training diligently, you notice that your performance has plateaued. There haven’t been too many new changes to your life. Well, except the fact you’ve started drinking a couple of beers after work to blow off steam. Wait … could the beers be to blame?
That begs an important question: does alcohol impact sports performance and fitness goals? Will cutting back on — or quitting — alcohol help us feel fitter, stronger, and healthier? We’ll explore the relationship between alcohol and athletic performance, plus offer tips to maintain fitness by maintaining healthier drinking habits.
Alcohol is a seemingly harmless social lubricant. Many of us are used to post-work happy hours, evening nightcaps, celebratory toasts, and weekend wine tasting trips with friends.
However, when athletes consume alcohol, even in moderate amounts, several physiological functions vital for peak performance are impaired, sabotaging athletic performance. Here are a few of the most prominent ones to look out for.
Alcohol is a diuretic, which means it’s a key factor contributing to dehydration. Diuretics increase urine production by inhibiting the release of antidiuretic hormone (ADH) from the pituitary gland, which normally signals the kidneys to reabsorb water. When ADH levels drop, the kidneys expel more water, leading to increased urine output. This diuretic effect can significantly impact hydration status, thereby affecting fitness performance.
Hydration plays a critical role in maintaining optimal muscle function and temperature regulation. Muscles require adequate water to maintain electrolyte balance and facilitate neuromuscular reactions. Dehydration can lead to an imbalance in electrolytes such as sodium and potassium, crucial for muscle contractions. When dehydrated, muscles are more prone to cramps, a condition in which muscles involuntarily contract painfully and persistently.
Furthermore, dehydration can affect temperature regulation. During physical activity, our body produces heat. To dissipate this heat and maintain a stable internal temperature, our body relies on sweat evaporation. Dehydration, however, reduces our body's ability to sweat, increasing the risk of overheating and heat-related illnesses. This impaired temperature regulation can further reduce athletic performance as our body diverts resources to cool itself down, rather than fueling muscle activity.
The cumulative effect of dehydration on muscle function, electrolyte balance, and temperature regulation can significantly hinder athletic performance. Over time, this can reduce endurance, strength, and overall capacity to perform physical activities effectively.
Alcohol consumption impacts energy metabolism, particularly the processing of glycogen, a stored form of glucose. Glycogen is the primary energy source during high-intensity physical activities, during which our body requires immediate and substantial energy. Alcohol negatively alters the way our body manages glycogen.
The liver plays a central role in metabolizing both alcohol and glycogen. When alcohol is present, the liver prioritizes its metabolism over other substances, including glycogen. This prioritization is due to alcohol’s toxic nature and the body's need to eliminate it quickly. During this process, the synthesis of glucose from glycogen, known as glycogenolysis, is inhibited. Additionally, glycogenesis, the formation of new glycogen from glucose is also impaired.
This disruption in glycogen metabolism leads to lower glucose availability for muscles during high-intensity exercises. As a result, we may become exhausted more quickly as our primary energy source is compromised. This phenomenon is particularly noticeable in activities that heavily rely on anaerobic energy systems, such as sprinting or weightlifting, where glycogen is the key fuel.
Moreover, alcohol can interfere with our blood sugar balance. Hypoglycemia, or low blood sugar, can occur during or after drinking, further compromising energy availability. This condition can lead to symptoms such as dizziness, weakness, and fatigue, all of which are detrimental to athletic performance.
Finally, drinking can result in willpower depletion, especially when it comes to cultivating and sustaining healthy habits. Alcohol consumption might contribute to a decrease in discipline, potentially leading to unhealthy dietary choices that hinder energy metabolism.
The process of recovery, particularly protein synthesis, is crucial for muscle repair and growth. Protein synthesis involves the creation of new proteins from amino acids, which is vital for repairing the microscopic tears in muscle fibers caused by intense exercise. However, alcohol consumption can significantly hinder this process.
Alcohol disrupts the normal pathways of protein synthesis in several ways. First, it interferes with the way our body processes and uses amino acids, which are the building blocks of proteins. This interference can decrease the rate at which muscles synthesize new protein. Additionally, alcohol can lead to hormonal imbalances. Drinking too much reduces the secretion of growth hormone and testosterone, both of which are crucial for muscle growth and repair. This hormonal imbalance further exacerbates protein synthesis.
The compromised muscle repair process means that regular alcohol consumption can prolong the recovery period after exercise. This prolonged recovery not only makes training less effective but also increases the risk of injury. When muscles are not fully recovered, they are more susceptible to strain and overuse injuries. Furthermore, incomplete recovery can lead to chronic fatigue, reducing our overall performance capacity and training quality.
Alcohol’s impact on the central nervous system significantly affects coordination, reaction time, and decision-making skills — key elements in sports performance. Alcohol acts as a central nervous system depressant, slowing down brain function and altering the communication between neurons.
When it comes to coordination, alcohol impairs motor skills and balance, both of which are essential for most athletic activities. Even small amounts of alcohol can affect our fine motor skills, leading to clumsiness and uncoordinated movements. This impairment can drastically affect performance in sports that require precise movements, such as gymnastics or tennis.
Reaction time is another critical component affected by alcohol. The depressant effects of alcohol slow down our brain's processing speed, resulting in delayed reaction times. In sports, where split-second decisions and reactions are necessary, this delay can be the difference between success and failure. For instance, in team sports such as basketball or football, a player’s ability to react quickly to opponents' movements is crucial.
Furthermore, alcohol affects decision-making skills and judgment. It reduces inhibitions and impairs the ability to assess risks accurately. This impaired judgment can lead to poor decision-making on the field or court, such as misjudging distances, making wrong strategic choices, or engaging in risky plays that could lead to injury.
Beyond the immediate impact on performance, regular alcohol consumption poses significant long-term health risks for athletes:
The good news is that reducing alcohol intake positively impacts sports performance in athletes, and can support fitness goals. Here are a few science-backed ways to achieve this balance:
Each of these steps offers a practical approach to moderating your alcohol consumption, leading to improved athletic performance and health.
Changing our drinking habits can feel daunting, especially in a culture where our social life often revolves around it. However, the benefits it brings to athletic performance and overall health are undeniable. Unfortunately, many athletes are unaware of the extent to which alcohol can hinder their athletic goals. By taking manageable steps towards moderation, not only can we witness improved physical performance, but also a general enhancement in well-being.
The journey towards a healthier relationship with alcohol is deeply personal and varies from person to person. What remains constant is the positive ripple effect it has on various aspects of life. A little change in habit, a considerable leap in health — it's within reach for everyone!
Find out which drinks for pregnant women are safe, what to avoid, and how to stay hydrated for a healthier, more comfortable pregnancy.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate 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 have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always 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 as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, 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 7 days, so you don’t have anything 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!
When you're pregnant, everyone focuses on what you should eat. But what about what you drink? Choosing the right drinks for pregnant women is about so much more than just staying hydrated. The right beverage can be a game-changer for managing those not-so-fun symptoms like morning sickness and heartburn. This guide will show you the best things to drink while pregnant to help you feel your best. We'll cover exactly what you can drink to soothe your stomach and keep your energy up for a more comfortable pregnancy.
We're trying to simplify the abundance of advice that exists around what to eat and drink when expecting. Find out why staying hydrated is important and why some of your favorite drinks might not be the greatest option right now.
Examine the reasons why alcohol should be avoided and why water and some other beverages containing electrolytes are a good idea. We'll also show you how the drinks you choose might impact your personal health as well as the growth of your baby.
Pregnancy causes changes in your body, such as increased blood volume to support the developing baby and more fluid intake requirements. That is why maintaining adequate hydration is important for multiple reasons: it helps your baby receive nutrients, promotes the formation of new blood cells, and aids in the generation of amniotic fluid, which is essential for your baby's growth and safety.
Additionally, drinking enough water facilitates waste elimination for both you and your child, lowering the risk of UTIs. Hydration also helps reduce two common pregnancy discomforts: bloating and constipation.
So, how much should you actually be drinking? The general consensus is that pregnant people should aim for 64 to 96 ounces of water each day — that’s about eight to twelve 8-ounce glasses. Some midwives even suggest pushing that to 100 ounces. While this might sound like a lot, remember that your body is working overtime to support both you and your growing baby. This increased fluid intake helps manage everything from nutrient delivery to forming amniotic fluid. The best source for this hydration is plain water, since it's free of sugar and caffeine. Of course, every pregnancy is different, so it's always a great idea to ask your doctor about your specific hydration needs to ensure you're getting exactly what your body requires.
How can you keep yourself adequately hydrated during pregnancy? Here are some straightforward tips that you can follow for maintaining good hydration.
Knowing what options are available to you is the first step in selecting the right drinks during pregnancy. It is certainly possible to stay hydrated and satisfied during pregnancy, which is a significant aspect of a healthy pregnancy.
When it comes to hydration, you might wonder if tap water is a safe bet. In most places, the answer is a resounding yes. Tap water is not only safe but often a better choice than bottled water because it typically contains fewer plastic chemicals. Staying hydrated is key to a healthy pregnancy—it helps your body deliver nutrients to your baby, prevents muscle cramps, and keeps everything running smoothly for both of you. If you have any concerns about the quality of your local tap water, you can easily check your city's water report or use a simple water filter for extra peace of mind. The most important thing is to drink plenty of fluids, aiming for about ten 8-ounce glasses a day, to support your health and your baby's development.
When it comes to selecting the healthiest drinks for pregnant women, your main goal should be to choose drinks that provide nutritional value without posing any risks to the baby.
Milk is a fantastic source of protein, calcium, and vitamin D, all of which are essential for helping your baby grow. Aiming for one to two cups a day can support the development of healthy bones and a healthy birth weight. Cow's milk typically offers the most nutrients, but if you're looking for a plant-based option, soy milk is a great alternative. While other choices like rice and oat milk are lower in protein, they are often fortified with added vitamins, making them a good part of a varied diet. Reading the label to ensure you're getting those essential nutrients is always a smart move.
If you're struggling to get all your nutrients in, homemade smoothies can be a game-changer. They're an easy and delicious way to pack in protein, fruits, and vegetables, giving you a dose of vitamins A, C, folate, and iron. Making them at home allows you to control the ingredients, avoiding the high amounts of added sugar and caffeine often found in store-bought versions. If you're in the mood for juice, stick to 100% fruit or vegetable juice to get the benefits without the unnecessary additives. Options like orange, cranberry, pineapple, and pomegranate are all excellent choices for a refreshing and nutritious drink.
Sometimes you just want something bubbly, and seltzer or sparkling water can be a great way to satisfy that craving without reaching for a sugary soda. It’s a simple swap that can help you stay hydrated while enjoying a bit of fizz. When choosing a seltzer, look for options that are sugar-free or very low in sugar to keep it a healthy choice. While it’s a much better alternative to soda, it’s worth remembering that it isn't quite as beneficial as plain water. For some people, carbonated drinks can also lead to gas or bloating, so it’s good to be mindful of how your body reacts.
Is Gatorade safe to drink while expecting? The answer is yes. Electrolyte drinks — such as Gatorade — comprising water, electrolytes, and sugar can offer a burst of energy, especially when you are fatigued. There are many different types of electrolyte drinks available, so be sure to take the following into account.
There are some drinks that you should limit or avoid during pregnancy because they can be harmful to you and your baby.
When you're browsing the grocery store, it's a good idea to steer clear of any milk or juice labeled as "raw" or "unpasteurized." While these might sound healthy, they skip a critical safety step called pasteurization, which kills harmful bacteria. Unpasteurized drinks can carry germs like E. coli and listeria, which pose a significant risk during pregnancy and can lead to serious illness for both you and your baby. Always check the label to ensure your dairy and juices have been pasteurized. This simple check helps protect you from unnecessary health risks and keeps your baby safe.
While some herbal teas, like peppermint or ginger, can be soothing during pregnancy, not all herbs are safe. Certain herbal teas contain compounds that can cause complications or even stimulate uterine contractions, which is why it's essential to be cautious. The world of herbal remedies is vast, and the effects of many herbs on a developing baby haven't been thoroughly studied. Before you brew a cup of a new herbal tea, it's always best to have a quick chat with your doctor or midwife. They can give you the green light or suggest safer alternatives to enjoy.
Pregnancy can be exhausting, and reaching for an energy drink might seem tempting. However, it's best to avoid them entirely while you're expecting. These drinks are often packed with high amounts of caffeine and sugar, along with other stimulants and supplements that aren't recommended during pregnancy. The combination of these ingredients can be overwhelming for your system and isn't safe for your developing baby. Instead of an energy drink, try a short walk, a healthy snack, or a quick nap to help you recharge safely.
Kombucha has become a popular health drink, but it's one to skip during pregnancy. There are a few reasons for this: first, the fermentation process produces a small amount of alcohol, and since no amount of alcohol is considered safe during pregnancy, it's best to avoid it. Second, kombucha contains caffeine. Finally, it's often unpasteurized, which carries the risk of harmful bacteria that could be dangerous for you and your baby. With these factors combined, it's safer to choose other hydrating and nourishing beverages until after you've given birth.
It's wise to cut back on sugary drinks like sodas, sweetened teas, and some fruit juices while pregnant. Regularly consuming beverages high in sugar can contribute to unnecessary weight gain and increase your risk of developing gestational diabetes. These drinks offer little nutritional value and can displace healthier options. When it comes to artificial sweeteners, the research is mixed, so many experts recommend using them in moderation or avoiding them altogether. Opting for water, milk, or naturally flavored seltzer is a much better way to stay hydrated and support a healthy pregnancy.
If you're a coffee or tea lover, you don't have to give it up completely, but you do need to be mindful of your intake. Experts recommend limiting caffeine to less than 200 milligrams (mg) per day during pregnancy. That's roughly the amount in one 12-ounce cup of coffee. High levels of caffeine can narrow the blood vessels that supply your baby with nutrients and oxygen, which can affect their growth. Sticking to the 200 mg limit helps reduce potential risks and supports your baby's healthy development. Remember to account for caffeine from all sources, including tea, soda, and chocolate.
When a pregnant woman drinks alcohol, it goes into her bloodstream and through the placenta to the baby. The negative impact of alcohol on fetal development is worth exploring in depth. Drinking alcohol while you're pregnant can cause significant harm to your developing baby. Some of the risks include:
Drinking alcohol during pregnancy can also be bad for the mother's health because it can lead to health problems, like high blood pressure and diabetes. Alcohol can also make worse mental issues, like stress, anxiety, and depression, affecting how well a mother can care for her child.
When you're browsing the beverage aisle for safe alternatives, you'll see labels like "non-alcoholic" and "alcohol-free." It's easy to think they mean the same thing, but there's a key difference you need to know about. The term "non-alcoholic" can be a bit misleading. These drinks can legally contain a small amount of alcohol — up to 0.5% alcohol by volume (ABV). While that might not seem like much, it's an important detail when you're considering the health of your developing baby, as even tiny amounts can have an impact.
On the other hand, "alcohol-free" means exactly what it says: zero alcohol. For anyone pregnant, this is the only category you should be choosing from. Since there is no safe level of alcohol consumption during pregnancy, even the trace amounts in "non-alcoholic" drinks pose an unnecessary risk. Any alcohol you consume enters your bloodstream and passes directly to your baby through the placenta, which can lead to serious developmental issues. Always check the label carefully to ensure you're picking a beverage that is truly 0.0% ABV to keep both you and your baby safe.
The right beverage choices during pregnancy include those that are hydrating, offer nutritional benefits, and are safe for the developing fetus. Avoid alcohol and caffeinated beverages, and opt for water, milk, and herbal teas instead. Making healthy beverage choices each day can improve the health of both you and your growing baby.
If you want to cut back on your alcohol consumption but don’t know where to start, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.
Beyond basic hydration, what you drink can also be a tool for managing some of the less-than-glamorous symptoms of pregnancy. From morning sickness that lasts all day to that fiery heartburn after a meal, certain beverages can offer relief while others might make things worse. Thinking strategically about your drink choices can help you feel more comfortable as your body works hard to grow your baby. It’s about finding simple, safe, and effective ways to soothe your system. Listening to your body is key, as what works for one person might not work for another, but having a few go-to options can make a world of difference on challenging days.
When nausea strikes, finding something you can actually keep down is a huge win. Ginger is a well-known natural remedy for an upset stomach, making it a great first choice. You can try sipping on ginger ale, but for a more potent effect, consider making a tea with fresh ginger root. Simply steeping a few slices of fresh ginger in hot water can be incredibly soothing. Peppermint tea is another excellent option that can help calm your stomach. If you prefer something cold, try freezing herbal tea into ice cubes to suck on or adding a splash of lemon to your water for a refreshing taste that can cut through feelings of queasiness.
Heartburn is another frequent visitor during pregnancy, and your beverage choices can either fan the flames or help cool them down. For some, a glass of low-fat or nonfat milk can provide temporary relief by neutralizing stomach acid, though it’s not a guaranteed fix for everyone. It’s often more about what you avoid. Steer clear of acidic drinks like citrus juices (orange, grapefruit) and carbonated beverages, as the bubbles can increase pressure in your stomach. Coffee and spicy drinks can also trigger heartburn, so it’s best to limit those. Sticking with plain water is always your safest bet when you feel the burn coming on.
Social gatherings can feel a little different when you’re pregnant, especially if they often revolve around alcohol. It’s easy to feel like you’re on the outside looking in when everyone else is raising a glass. However, this is a great opportunity to focus on the real reason you’re there: to connect with people you care about. You don’t need alcohol to have a meaningful conversation or a good laugh. Owning your choice to abstain with confidence can be empowering. Plus, you get to enjoy the perks of waking up feeling refreshed and fully remembering all the fun moments from the night before. It’s a shift in perspective that puts the emphasis back on genuine social connection.
You don't have to stick to plain water at parties. Having a festive, non-alcoholic drink in hand can help you feel part of the celebration. Non-alcoholic mocktails are a fun and safe option that can be just as sophisticated as any cocktail. Try mixing sparkling water with a splash of cranberry or pomegranate juice and a squeeze of lime. You can also ask the bartender to create something special for you using fresh fruit juices and herbs like mint or basil. Bringing your own favorite sparkling cider or a non-alcoholic spirit to a party is another great way to ensure you have something delicious and safe to sip on all night long.
I find it hard to drink so much plain water. What are some other good options to stay hydrated? I completely understand that plain water can get boring. You can mix things up with other healthy choices like milk or fortified soy milk, which also provide essential calcium and protein. Coconut water is another great option for replenishing electrolytes. If you're craving something more flavorful, try making a homemade smoothie with fruits and vegetables or sipping on seltzer with a splash of 100% fruit juice.
Are all herbal teas unsafe during pregnancy? Not all herbal teas are off-limits, but it's an area where you need to be cautious. Teas like ginger and peppermint are generally considered safe and can even help with nausea and digestion. The main issue is that many herbs haven't been thoroughly studied for their effects during pregnancy. Your best move is to always check with your doctor or midwife before brewing a cup of any herbal tea, just to be safe.
I'm really struggling with morning sickness. What's the best drink to help with nausea? Ginger is your best friend when it comes to an upset stomach. You can make a simple and effective tea by steeping a few slices of fresh ginger root in hot water. Peppermint tea is another excellent choice that can help calm your stomach. If you can't handle warm drinks, try freezing some caffeine-free herbal tea into ice cubes and sucking on them throughout the day for slow, steady relief.
Is it okay to have a sports drink like Gatorade when I'm feeling dehydrated? Yes, an electrolyte drink like Gatorade can be helpful, especially if you're dealing with morning sickness and vomiting. It can help replace lost fluids and electrolytes quickly. Just be mindful of the sugar content and enjoy it in moderation. While it's a good tool to have in certain situations, plain water should still be your main source of hydration day-to-day.
I saw a "non-alcoholic" beer that says it has less than 0.5% alcohol. Is that safe to drink? This is such an important question, and the labeling can be confusing. A drink labeled "non-alcoholic" can legally contain up to 0.5% alcohol. Since experts agree that no amount of alcohol is safe during pregnancy, you should avoid these. Instead, look for beverages that are explicitly labeled "alcohol-free" or "0.0% ABV" to ensure there is absolutely no alcohol content.
When you're pregnant, everyone focuses on what you should eat. But what about what you drink? Choosing the right drinks for pregnant women is about so much more than just staying hydrated. The right beverage can be a game-changer for managing those not-so-fun symptoms like morning sickness and heartburn. This guide will show you the best things to drink while pregnant to help you feel your best. We'll cover exactly what you can drink to soothe your stomach and keep your energy up for a more comfortable pregnancy.
We're trying to simplify the abundance of advice that exists around what to eat and drink when expecting. Find out why staying hydrated is important and why some of your favorite drinks might not be the greatest option right now.
Examine the reasons why alcohol should be avoided and why water and some other beverages containing electrolytes are a good idea. We'll also show you how the drinks you choose might impact your personal health as well as the growth of your baby.
Pregnancy causes changes in your body, such as increased blood volume to support the developing baby and more fluid intake requirements. That is why maintaining adequate hydration is important for multiple reasons: it helps your baby receive nutrients, promotes the formation of new blood cells, and aids in the generation of amniotic fluid, which is essential for your baby's growth and safety.
Additionally, drinking enough water facilitates waste elimination for both you and your child, lowering the risk of UTIs. Hydration also helps reduce two common pregnancy discomforts: bloating and constipation.
So, how much should you actually be drinking? The general consensus is that pregnant people should aim for 64 to 96 ounces of water each day — that’s about eight to twelve 8-ounce glasses. Some midwives even suggest pushing that to 100 ounces. While this might sound like a lot, remember that your body is working overtime to support both you and your growing baby. This increased fluid intake helps manage everything from nutrient delivery to forming amniotic fluid. The best source for this hydration is plain water, since it's free of sugar and caffeine. Of course, every pregnancy is different, so it's always a great idea to ask your doctor about your specific hydration needs to ensure you're getting exactly what your body requires.
How can you keep yourself adequately hydrated during pregnancy? Here are some straightforward tips that you can follow for maintaining good hydration.
Knowing what options are available to you is the first step in selecting the right drinks during pregnancy. It is certainly possible to stay hydrated and satisfied during pregnancy, which is a significant aspect of a healthy pregnancy.
When it comes to hydration, you might wonder if tap water is a safe bet. In most places, the answer is a resounding yes. Tap water is not only safe but often a better choice than bottled water because it typically contains fewer plastic chemicals. Staying hydrated is key to a healthy pregnancy—it helps your body deliver nutrients to your baby, prevents muscle cramps, and keeps everything running smoothly for both of you. If you have any concerns about the quality of your local tap water, you can easily check your city's water report or use a simple water filter for extra peace of mind. The most important thing is to drink plenty of fluids, aiming for about ten 8-ounce glasses a day, to support your health and your baby's development.
When it comes to selecting the healthiest drinks for pregnant women, your main goal should be to choose drinks that provide nutritional value without posing any risks to the baby.
Milk is a fantastic source of protein, calcium, and vitamin D, all of which are essential for helping your baby grow. Aiming for one to two cups a day can support the development of healthy bones and a healthy birth weight. Cow's milk typically offers the most nutrients, but if you're looking for a plant-based option, soy milk is a great alternative. While other choices like rice and oat milk are lower in protein, they are often fortified with added vitamins, making them a good part of a varied diet. Reading the label to ensure you're getting those essential nutrients is always a smart move.
If you're struggling to get all your nutrients in, homemade smoothies can be a game-changer. They're an easy and delicious way to pack in protein, fruits, and vegetables, giving you a dose of vitamins A, C, folate, and iron. Making them at home allows you to control the ingredients, avoiding the high amounts of added sugar and caffeine often found in store-bought versions. If you're in the mood for juice, stick to 100% fruit or vegetable juice to get the benefits without the unnecessary additives. Options like orange, cranberry, pineapple, and pomegranate are all excellent choices for a refreshing and nutritious drink.
Sometimes you just want something bubbly, and seltzer or sparkling water can be a great way to satisfy that craving without reaching for a sugary soda. It’s a simple swap that can help you stay hydrated while enjoying a bit of fizz. When choosing a seltzer, look for options that are sugar-free or very low in sugar to keep it a healthy choice. While it’s a much better alternative to soda, it’s worth remembering that it isn't quite as beneficial as plain water. For some people, carbonated drinks can also lead to gas or bloating, so it’s good to be mindful of how your body reacts.
Is Gatorade safe to drink while expecting? The answer is yes. Electrolyte drinks — such as Gatorade — comprising water, electrolytes, and sugar can offer a burst of energy, especially when you are fatigued. There are many different types of electrolyte drinks available, so be sure to take the following into account.
There are some drinks that you should limit or avoid during pregnancy because they can be harmful to you and your baby.
When you're browsing the grocery store, it's a good idea to steer clear of any milk or juice labeled as "raw" or "unpasteurized." While these might sound healthy, they skip a critical safety step called pasteurization, which kills harmful bacteria. Unpasteurized drinks can carry germs like E. coli and listeria, which pose a significant risk during pregnancy and can lead to serious illness for both you and your baby. Always check the label to ensure your dairy and juices have been pasteurized. This simple check helps protect you from unnecessary health risks and keeps your baby safe.
While some herbal teas, like peppermint or ginger, can be soothing during pregnancy, not all herbs are safe. Certain herbal teas contain compounds that can cause complications or even stimulate uterine contractions, which is why it's essential to be cautious. The world of herbal remedies is vast, and the effects of many herbs on a developing baby haven't been thoroughly studied. Before you brew a cup of a new herbal tea, it's always best to have a quick chat with your doctor or midwife. They can give you the green light or suggest safer alternatives to enjoy.
Pregnancy can be exhausting, and reaching for an energy drink might seem tempting. However, it's best to avoid them entirely while you're expecting. These drinks are often packed with high amounts of caffeine and sugar, along with other stimulants and supplements that aren't recommended during pregnancy. The combination of these ingredients can be overwhelming for your system and isn't safe for your developing baby. Instead of an energy drink, try a short walk, a healthy snack, or a quick nap to help you recharge safely.
Kombucha has become a popular health drink, but it's one to skip during pregnancy. There are a few reasons for this: first, the fermentation process produces a small amount of alcohol, and since no amount of alcohol is considered safe during pregnancy, it's best to avoid it. Second, kombucha contains caffeine. Finally, it's often unpasteurized, which carries the risk of harmful bacteria that could be dangerous for you and your baby. With these factors combined, it's safer to choose other hydrating and nourishing beverages until after you've given birth.
It's wise to cut back on sugary drinks like sodas, sweetened teas, and some fruit juices while pregnant. Regularly consuming beverages high in sugar can contribute to unnecessary weight gain and increase your risk of developing gestational diabetes. These drinks offer little nutritional value and can displace healthier options. When it comes to artificial sweeteners, the research is mixed, so many experts recommend using them in moderation or avoiding them altogether. Opting for water, milk, or naturally flavored seltzer is a much better way to stay hydrated and support a healthy pregnancy.
If you're a coffee or tea lover, you don't have to give it up completely, but you do need to be mindful of your intake. Experts recommend limiting caffeine to less than 200 milligrams (mg) per day during pregnancy. That's roughly the amount in one 12-ounce cup of coffee. High levels of caffeine can narrow the blood vessels that supply your baby with nutrients and oxygen, which can affect their growth. Sticking to the 200 mg limit helps reduce potential risks and supports your baby's healthy development. Remember to account for caffeine from all sources, including tea, soda, and chocolate.
When a pregnant woman drinks alcohol, it goes into her bloodstream and through the placenta to the baby. The negative impact of alcohol on fetal development is worth exploring in depth. Drinking alcohol while you're pregnant can cause significant harm to your developing baby. Some of the risks include:
Drinking alcohol during pregnancy can also be bad for the mother's health because it can lead to health problems, like high blood pressure and diabetes. Alcohol can also make worse mental issues, like stress, anxiety, and depression, affecting how well a mother can care for her child.
When you're browsing the beverage aisle for safe alternatives, you'll see labels like "non-alcoholic" and "alcohol-free." It's easy to think they mean the same thing, but there's a key difference you need to know about. The term "non-alcoholic" can be a bit misleading. These drinks can legally contain a small amount of alcohol — up to 0.5% alcohol by volume (ABV). While that might not seem like much, it's an important detail when you're considering the health of your developing baby, as even tiny amounts can have an impact.
On the other hand, "alcohol-free" means exactly what it says: zero alcohol. For anyone pregnant, this is the only category you should be choosing from. Since there is no safe level of alcohol consumption during pregnancy, even the trace amounts in "non-alcoholic" drinks pose an unnecessary risk. Any alcohol you consume enters your bloodstream and passes directly to your baby through the placenta, which can lead to serious developmental issues. Always check the label carefully to ensure you're picking a beverage that is truly 0.0% ABV to keep both you and your baby safe.
The right beverage choices during pregnancy include those that are hydrating, offer nutritional benefits, and are safe for the developing fetus. Avoid alcohol and caffeinated beverages, and opt for water, milk, and herbal teas instead. Making healthy beverage choices each day can improve the health of both you and your growing baby.
If you want to cut back on your alcohol consumption but don’t know where to start, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.
Beyond basic hydration, what you drink can also be a tool for managing some of the less-than-glamorous symptoms of pregnancy. From morning sickness that lasts all day to that fiery heartburn after a meal, certain beverages can offer relief while others might make things worse. Thinking strategically about your drink choices can help you feel more comfortable as your body works hard to grow your baby. It’s about finding simple, safe, and effective ways to soothe your system. Listening to your body is key, as what works for one person might not work for another, but having a few go-to options can make a world of difference on challenging days.
When nausea strikes, finding something you can actually keep down is a huge win. Ginger is a well-known natural remedy for an upset stomach, making it a great first choice. You can try sipping on ginger ale, but for a more potent effect, consider making a tea with fresh ginger root. Simply steeping a few slices of fresh ginger in hot water can be incredibly soothing. Peppermint tea is another excellent option that can help calm your stomach. If you prefer something cold, try freezing herbal tea into ice cubes to suck on or adding a splash of lemon to your water for a refreshing taste that can cut through feelings of queasiness.
Heartburn is another frequent visitor during pregnancy, and your beverage choices can either fan the flames or help cool them down. For some, a glass of low-fat or nonfat milk can provide temporary relief by neutralizing stomach acid, though it’s not a guaranteed fix for everyone. It’s often more about what you avoid. Steer clear of acidic drinks like citrus juices (orange, grapefruit) and carbonated beverages, as the bubbles can increase pressure in your stomach. Coffee and spicy drinks can also trigger heartburn, so it’s best to limit those. Sticking with plain water is always your safest bet when you feel the burn coming on.
Social gatherings can feel a little different when you’re pregnant, especially if they often revolve around alcohol. It’s easy to feel like you’re on the outside looking in when everyone else is raising a glass. However, this is a great opportunity to focus on the real reason you’re there: to connect with people you care about. You don’t need alcohol to have a meaningful conversation or a good laugh. Owning your choice to abstain with confidence can be empowering. Plus, you get to enjoy the perks of waking up feeling refreshed and fully remembering all the fun moments from the night before. It’s a shift in perspective that puts the emphasis back on genuine social connection.
You don't have to stick to plain water at parties. Having a festive, non-alcoholic drink in hand can help you feel part of the celebration. Non-alcoholic mocktails are a fun and safe option that can be just as sophisticated as any cocktail. Try mixing sparkling water with a splash of cranberry or pomegranate juice and a squeeze of lime. You can also ask the bartender to create something special for you using fresh fruit juices and herbs like mint or basil. Bringing your own favorite sparkling cider or a non-alcoholic spirit to a party is another great way to ensure you have something delicious and safe to sip on all night long.
I find it hard to drink so much plain water. What are some other good options to stay hydrated? I completely understand that plain water can get boring. You can mix things up with other healthy choices like milk or fortified soy milk, which also provide essential calcium and protein. Coconut water is another great option for replenishing electrolytes. If you're craving something more flavorful, try making a homemade smoothie with fruits and vegetables or sipping on seltzer with a splash of 100% fruit juice.
Are all herbal teas unsafe during pregnancy? Not all herbal teas are off-limits, but it's an area where you need to be cautious. Teas like ginger and peppermint are generally considered safe and can even help with nausea and digestion. The main issue is that many herbs haven't been thoroughly studied for their effects during pregnancy. Your best move is to always check with your doctor or midwife before brewing a cup of any herbal tea, just to be safe.
I'm really struggling with morning sickness. What's the best drink to help with nausea? Ginger is your best friend when it comes to an upset stomach. You can make a simple and effective tea by steeping a few slices of fresh ginger root in hot water. Peppermint tea is another excellent choice that can help calm your stomach. If you can't handle warm drinks, try freezing some caffeine-free herbal tea into ice cubes and sucking on them throughout the day for slow, steady relief.
Is it okay to have a sports drink like Gatorade when I'm feeling dehydrated? Yes, an electrolyte drink like Gatorade can be helpful, especially if you're dealing with morning sickness and vomiting. It can help replace lost fluids and electrolytes quickly. Just be mindful of the sugar content and enjoy it in moderation. While it's a good tool to have in certain situations, plain water should still be your main source of hydration day-to-day.
I saw a "non-alcoholic" beer that says it has less than 0.5% alcohol. Is that safe to drink? This is such an important question, and the labeling can be confusing. A drink labeled "non-alcoholic" can legally contain up to 0.5% alcohol. Since experts agree that no amount of alcohol is safe during pregnancy, you should avoid these. Instead, look for beverages that are explicitly labeled "alcohol-free" or "0.0% ABV" to ensure there is absolutely no alcohol content.
Find out how to reduce alcohol consumption and save money with practical tips, real-life examples, and a calculator to track your spending on drinks.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate 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 have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
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The Reframe app is free for 7 days, so you don’t have anything 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!
You keep telling yourself this is the week you’ll finally save more money. You have goals to hit, bills are stacking up, and that debt needs your attention. But when the weekend arrives, it’s the same routine. You meet friends at a bar, drink more than you intended, and by Sunday night, your bank account is lower and your motivation is gone. The connection between money and alcohol is painfully clear. If you're ready to learn how to control liquor costs and finally reduce alcohol consumption and save money, you're in the right place.
In this post, we’ll explore the hidden expenses of alcohol and reveal how reducing our alcohol consumption can enhance not just our financial health, but our physical health too. Let’s get started!
When we think about the cost of alcohol, we typically think about the price of drinks at a bar or the bill from the liquor store. But what about the hidden expenses that often go unnoticed? Let’s take a closer look at some of the hidden expenses associated with alcohol:
The bottom line? We may be spending a whole lot more money on alcohol than we realize.
In other words, while that beer or wine might seem harmless at first, the long-term costs can be substantial.
Beyond the less obvious expenses, let's talk about the most straightforward financial impact: the direct cost of alcohol itself. Each cocktail, beer, or bottle of wine comes with a price tag, and these individual purchases can seem minor in the moment. However, they accumulate quickly, creating a significant drain on our finances over weeks and months. For many, seeing the total amount of money saved is a powerful reason to start cutting back. If you’ve ever swiped your card for a drink without a second thought, you might be surprised to see how much you’re actually spending. Taking a moment to calculate your alcohol spending can be an eye-opening first step toward understanding its true financial weight and reclaiming control over your budget.
The numbers might be higher than you think. While individual spending varies, a 2021 Gallup poll found that American drinkers spend an average of $51 per week on alcohol. That might not sound like a lot, but it adds up to over $2,600 per year. Imagine what else you could do with that money — pay off debt, take a vacation, or invest in a new hobby. For those living in cities with higher prices, the annual cost can be even greater. Tracking your spending and seeing these savings grow in real-time can be incredibly motivating. A cost savings calculator can help you visualize this progress, turning an abstract goal into a tangible reward for your efforts.
The financial impact of alcohol isn’t just about what you spend on your own drinks. Social settings often come with their own set of unwritten rules and expectations that can inflate your spending without you even realizing it. Think about birthday celebrations, work happy hours, or holiday parties where drinking is the main event. These situations can create a subtle pressure to keep up with the group, leading you to spend more than you originally planned. Learning to recognize these external pressures is a key part of mindful drinking, allowing you to make choices that align with your personal and financial goals, rather than just going with the flow.
One of the most common social spending traps is the tradition of buying a round of drinks. While it seems like a friendly gesture, it often leads to drinking more, faster, and at a higher cost. When someone buys you a drink, you feel obligated to return the favor. This cycle can continue all night, leaving you with a much larger bill than if you had just bought your own drinks. It also removes your control over the pace of the evening. A simple way to handle this is to politely opt out from the start. You can say something like, “Thanks, but I’m taking it slow tonight, so I’ll get my own.” Small changes like this can lead to big improvements in both your well-being and your bank account.
Beyond the financial drain, many of us wonder where the line is between casual drinking and “too much.” The answer can feel a bit blurry and often depends on who you ask. But when it comes to our health, there are established guidelines that can help us get a clearer picture. Understanding these benchmarks isn’t about labeling your habits as “good” or “bad”; it’s about giving you the information you need to make conscious choices that align with your personal wellness goals. Let’s look at what the experts say so you can decide what’s right for you.
First, it helps to understand what an “alcohol unit” is. Different drinks have different strengths and come in different sizes, which can make tracking your intake tricky. A unit is a standardized way to measure the amount of pure alcohol in a drink. Think of it as a universal language for alcohol content. Knowing the units in your go-to drink gives you a much more accurate way to monitor your consumption than just counting glasses. This simple shift in perspective can be a game-changer for anyone looking to practice mindful drinking and become more aware of their patterns.
To keep long-term health risks low, the UK’s Chief Medical Officers recommend that adults drink no more than 14 units of alcohol per week, spread out over several days. So, what does 14 units actually look like? According to the NHS, it’s about the same as six medium (175ml) glasses of wine or six pints of average-strength beer. Regularly drinking more than this amount increases the likelihood of developing serious health issues over time. These aren’t just abstract warnings; they relate to real conditions that can impact your quality of life.
Consistently exceeding this guideline can take a toll on your body, affecting everything from your liver and heart to your mental well-being. Understanding the long-term effects of alcohol is a powerful motivator for change. Again, this isn't about hitting a perfect number each week. It's about using this guideline as a reference point to check in with yourself and ensure your habits are supporting the healthy, vibrant life you want to live.
Given all the hidden expenses of alcohol, it stands to reason that if we cut back on our drinking, we’re likely to save more money. And with more money in our pockets, we can redirect our expenses towards something more meaningful, like a dream vacation, paying off debts, or building an emergency fund.
For instance, if we have outstanding debts, such as credit card balances, loans, or mortgages, cutting back on alcohol can allow us to direct the money we would have spent on alcohol toward paying down our debt. Similarly, with the extra funds at our disposal, we can also consider long-term investments, such as retirement accounts or even saving for a child’s education.
But don’t just take our word for it! Research has shown that individuals who reduced their alcohol consumption significantly decreased their overall spending. One study noted that the savings they accumulated over time allowed them to make significant improvements to their financial situations.
It’s not just our wallets that will benefit from cutting back on alcohol, our health will, too. Did you know that alcohol is associated with seven different types of cancer? Drinking affects nearly every aspect of our health, from our mood and sleep patterns to our digestive system and heart health. When we reduce our alcohol consumption, both our mind and body will reap the benefits.
The positive changes start happening faster than you might think. When you decide to drink less, your body gets right to work on healing and recalibrating. It’s a process that unfolds over days, weeks, and months, with each stage bringing its own set of rewards. From better sleep to a stronger immune system, the physical improvements are some of the most motivating aspects of changing your relationship with alcohol. Let’s look at what you can expect as your body begins to recover and thrive without the constant presence of alcohol.
Your body begins to recalibrate almost immediately. As your blood sugar levels start to stabilize, you might notice a decrease in cravings for sugary foods and drinks. It’s not always smooth sailing at first; you might feel a bit irritable or anxious as your system adjusts to the absence of alcohol. Sleep can also be a little disrupted initially, but this is a temporary phase as your body works hard to find its new equilibrium. These early signs are powerful indicators that the healing process has already begun, setting the stage for more significant improvements to come.
After just one week, you’ll likely start to feel some tangible rewards for your efforts. One of the most significant improvements is in your sleep quality. Instead of the fragmented, unsatisfying sleep that often follows a night of drinking, you’ll experience deeper, more restorative rest. This leads to waking up with more energy and feeling refreshed throughout the day. Proper hydration also returns, which does wonders for your skin, giving it a healthier, more vibrant appearance. It’s amazing how quickly your body thanks you for making a positive change.
By the one-month mark, the benefits become even more apparent. Since alcoholic drinks are often packed with empty calories, you may notice some weight loss without making other major changes to your diet. Mentally, the fog begins to lift. You’ll likely experience clearer thinking and improved focus, which can make you more productive at work and more present in your daily life. Your immune system also gets a significant upgrade. With your body’s defenses no longer suppressed by alcohol, you’ll be better equipped to fight off common illnesses like colds and the flu.
Sticking with reduced alcohol consumption pays huge dividends for your future. You significantly lower your risk for a number of serious conditions, avoiding many of alcohol's long-term effects on the body, including liver disease, heart problems, and several types of cancer. Beyond disease prevention, you’ll notice a more stable emotional state and a general sense of improved well-being. This isn't just about avoiding illness; it's about building a foundation for a healthier, more resilient future where you feel your best physically and mentally.
Beyond the physical timeline, cutting back on alcohol touches nearly every corner of your life, leading to profound improvements in your overall well-being. These changes go deeper than what you see in the mirror; they affect how you feel, think, and connect with the world around you. From your mental state to your personal relationships, the positive ripple effects can be truly transformative, creating a more balanced and fulfilling life.
Alcohol can often act as a depressant, and removing it can have a powerful effect on your mental state. Many people report feeling happier and experiencing a noticeable reduction in anxiety after they stop drinking. This newfound emotional balance is complemented by greater mental clarity. Without the mental haze that alcohol can create, your thoughts become sharper, your memory improves, and your ability to concentrate is strengthened. This clarity can help you feel more in control and capable in all areas of your life, from professional tasks to personal projects.
We touched on sleep earlier, but it’s worth revisiting because it’s so fundamental to our health. While alcohol might make you feel drowsy and fall asleep faster, it severely disrupts the REM cycle—the most restorative stage of sleep. When you practice mindful drinking and reduce your intake, your body can finally achieve the deep, uninterrupted sleep it needs. This doesn't just mean you'll feel less tired; it means your brain has the time it needs to process information, consolidate memories, and repair itself, leading to better cognitive function and mood regulation during the day.
Regular drinking puts a strain on your body's defense systems. As the NHS points out, it can make it harder for your body to fight off sickness because it impairs your immune response. When you cut back, your immune system can function as it's supposed to, making you less susceptible to viruses and bacteria. Your cardiovascular system also benefits. Reducing alcohol intake can lead to lower blood pressure and a reduced risk of heart-related issues, contributing to a stronger, healthier you for years to come.
The effects of drinking less extend beyond your own body and mind; they can also transform your relationships. When you’re more present, clear-headed, and emotionally stable, you can connect with others on a deeper level. Communication with family, friends, and partners often improves because you’re fully engaged in conversations rather than being distracted or dulled by alcohol’s effects. This can lead to stronger bonds, greater trust, and more meaningful interactions, enriching your social life in ways you might not have expected.
Okay, so now that we’re aware of the hidden costs and potential for financial and health benefits, let’s take a look at some ways we can reduce our alcohol spending. Here are four tips:
Establishing a monthly budget for alcohol consumption is a crucial first step in taking control of our spending. Start by reviewing your current alcohol-related expenses. Take a close look at your receipts, bank statements, or credit card records to understand your current spending habits.
Based on your financial situation and goals, set a reasonable monthly budget for alcohol. Be sure to consider both the cost of alcoholic beverages and the additional expenses associated with drinking, such as transportation and dining out.
Once your budget is in place, diligently track your alcohol-related expenditures throughout the month. This will help you stay accountable and make adjustments as needed.
One of the biggest misconceptions about reducing alcohol consumption is that it prevents us from socializing. But, this doesn’t have to be the case! We can still enjoy gatherings with friends while opting for healthier, alcohol-free alternatives, such as mocktails or alcohol-free beers. In fact, many bars and restaurants now offer a variety of mocktails and non-alcoholic beer options that mimic the flavors of traditional alcoholic beverages without the alcohol content.
We can also get creative in our own kitchen by making homemade non-alcoholic drinks with fresh fruits, herbs, and sparkling water. Another tip to reduce alcohol consumption is to alternate alcoholic drinks with water to reduce our drinking. This helps us save money and stay hydrated, so it’s a win-win!
Try diversifying your social life by planning activities that don't revolve around alcohol. For instance, maybe we organize outdoor activities like hiking, biking, or picnicking in the park. These outings encourage physical activity and provide opportunities for bonding with friends and family.
Or maybe we host a game night with friends and engage in some friendly competition. We can also consider trying knitting classes, pottery workshops, or group painting sessions as a way to connect with others. Plus, these activities offer a chance to explore new talents and interests.
Volunteering is another great sober activity that can be incredibly rewarding. In fact, giving back is associated with improvements in mood, health, and overall well-being.
If we’re finding it challenging to reduce our alcohol consumption on our own, we can always turn to others for help. And contrary to what some people believe, seeking support is actually a sign of strength.
Consider joining a local or online support group dedicated to helping individuals reduce or quit drinking. These groups provide a sense of community, shared experiences, and valuable advice. We might also benefit from reaching out to a mental health professional or therapist, who can offer personalized strategies and support to help us cut back on drinking.
Finally, don’t forget to confide in trusted friends and family members about your goals to cut back on alcohol. Their encouragement and understanding can be a powerful source of motivation.
Deciding to cut back on alcohol is a huge step, and seeing your bank account grow is one of the most immediate rewards. But money is just a number until you give it a job to do. Setting clear, meaningful savings goals is what turns a nice perk into a powerful motivator. Think about what you *really* want that extra cash for. Is it to finally build up an emergency fund? To pay off a nagging credit card bill? Having a specific purpose transforms the act of not spending into an act of building the life you want, making it much easier to stick with your new habits.
Break your financial goals into two categories: small treats and big dreams. Short-term rewards give you something to look forward to right away. Every week you stick to your budget, you could treat yourself to a nice meal, a new book, or a ticket to a movie. For the long term, think bigger. That money you used to spend on drinks each month can add up quickly. It could become a vacation fund, a down payment for a car, or a serious dent in your student loans. Visualizing these exciting possibilities makes skipping a pricey round of drinks feel less like a sacrifice and more like a strategic investment in your future.
Once you have your goals, the next step is to make your savings visible. It’s one thing to know you’re saving money, but it’s another thing entirely to *see* it accumulate. This visual proof is incredibly encouraging and reinforces that your efforts are paying off in a real, tangible way. Watching that total climb provides a steady stream of positive feedback, helping you build momentum. Whether you prefer a hands-on approach or a digital one, finding a practical method to track your progress is key to staying on course and celebrating every dollar you save.
You can start with something simple, like a physical savings jar. Every time you pass on a drink, drop the cash you would have spent into the jar. For a more modern approach, open a dedicated high-yield savings account and set up automatic transfers for the amount you’re saving each week. To make it even easier, you can use an app designed to help you on your journey. The Reframe app includes tools that help you track your progress, including a sober days and cost savings calculator that shows your savings grow in real-time. Seeing those numbers add up right on your phone can be the perfect daily reminder of how far you’ve come.
If you need a little more incentive to cut back on drinking, consider using our alcohol spending calculator to check how much you are spending on alcohol. It is designed to help you understand and calculate how much you are spending on drinks — per week, month, and year. This can then help us set goals to effectively change our drinking habits, whether that means cutting back on consumption or eliminating alcohol entirely.
You just might be surprised to learn how much you’re spending on alcohol! Sometimes seeing the number for ourselves can encourage us to make the change we know we’ve needed to make.
Cutting back on alcohol is not easy. It can be a journey full of ups and downs, trials and errors. But it is possible! Here are four practical tips for reducing your alcohol consumption:
Remember that cutting back on alcohol is a process that takes time and intention. But it’s well worth the effort — not just for our finances, but for our overall health and well-being.
A vague idea to "drink less" is hard to stick to. A concrete plan, however, gives you a clear roadmap. The simple act of putting your intentions into words makes them feel more real and holds you accountable. This isn't about creating rigid rules but about setting clear, personal guidelines that align with your goals, whether they're financial, health-related, or both. Think of it as a personal contract you make with yourself to prioritize your well-being. It’s your game plan for navigating situations where you might otherwise drink on autopilot, giving you a sense of control and purpose as you move forward.
Grab a notebook or open a document and write down your plan. Include your core reasons for cutting back—maybe it’s to save for a down payment or to wake up with more energy. Then, set specific, measurable goals, like "I will have three alcohol-free days this week" or "I will stick to a $50 alcohol budget this month." Finally, brainstorm how you'll handle potential challenges, like peer pressure at a party. Once your plan is written, don't hide it away. Make it visible. Put it on your fridge, set it as your phone's lock screen, or use an app like Reframe to track your progress and keep your goals front and center.
Triggers are the specific people, places, feelings, or routines that spark the urge to drink. For many of us, these are so ingrained in our daily lives that we don't even notice them. It could be the stress of a long workday, the Friday night catch-up with certain friends, or even just boredom on a Sunday afternoon. The first step is simply to become aware of what your personal triggers are. By paying attention and recognizing these patterns, you can begin to understand your relationship with alcohol on a deeper level and start making conscious choices instead of reacting automatically.
Once you know your triggers, you can start to change the routines built around them. If happy hour is your go-to stress reliever after work, try creating a new unwinding ritual. You could go for a walk while listening to a podcast, take a relaxing bath, or spend 15 minutes on a creative hobby. If your social life revolves around bars, suggest new activities to your friends. Plan a picnic in the park, organize a game night, or try a new fitness class together. The goal isn't to eliminate fun but to redefine what fun looks like and build new, healthier habits that serve you better.
Having a big-picture plan is essential, but you also need practical strategies for those in-the-moment decisions. Small, consistent choices are what lead to lasting change. These tips are designed to be simple and easy to implement, helping you feel more in control whether you're out with friends or relaxing at home. They empower you to handle social situations confidently and build momentum toward your goals, one smart decision at a time. Think of these as your go-to moves for staying on track and making progress you can feel proud of, day by day.
Socializing doesn't have to be a test of willpower. Today, there are more alcohol-free options than ever before. Don't be afraid to ask the bartender for a mocktail or check the menu for a non-alcoholic beer. Another effective strategy is to alternate every alcoholic drink with a glass of water or soda. This slows your pace, keeps you hydrated, and cuts your total consumption in half without making you feel like you're missing out. You'll save money, avoid a hangover, and still get to enjoy the social atmosphere with your friends, proving that a great night out doesn't depend on how much you drink.
Designating specific days of the week as alcohol-free is a powerful way to break the cycle of habitual drinking. Look at your calendar and decide ahead of time which days you won't drink—maybe you start with Monday and Wednesday. This proactive approach removes the need to make a decision in the moment when you might be tired or stressed. Having these planned breaks gives your body and mind a chance to rest and reset. You can use a sober day counter to visualize your progress, which can be incredibly motivating as you watch the days—and your savings—add up.
We often don’t think about how much money we’re spending on drinking. But, apart from the obvious cost of buying drinks, there are many hidden expenses of alcohol, including transportation costs, food expenses, impulsive purchases, and healthcare costs. By reducing our drinking, we’ll not only be able to save money and spend it on more meaningful endeavors, but we’ll also experience improved mental and physical health. It may take time and intention, but we — and our wallets — will be better for it!
If you want to cut back on drinking, but don’t know where or how to start, consider trying Reframe. We’re a science-backed app that has helped millions of people reduce their alcohol consumption and enhance their physical, mental, and emotional well-being.
What if my social life is built around drinking? I don't want to miss out. This is a common concern, and it doesn't mean you have to give up your friends. The goal is to shift the focus of your time together. You can be the one to suggest new activities that don't center on alcohol, like trying a new cafe, going for a hike, or hosting a game night. When you are at a bar, you can confidently order a mocktail or a non-alcoholic beer. You’ll likely find that your friends care more about spending time with you than what’s in your glass.
I'm not a heavy drinker. Will I still see significant savings and health benefits? Absolutely. Even a few drinks a week add up significantly over a year, not just in cost but in calories and disrupted sleep. You might be surprised by how much you save by cutting back just one or two drinks per week. From a health perspective, you’ll likely notice more immediate benefits like waking up with more energy, having clearer skin, and feeling less anxious. It’s less about fixing a major problem and more about fine-tuning your well-being.
The idea of creating a budget and a plan feels overwhelming. What's the simplest first step I can take? Don't worry about creating a perfect, elaborate plan right away. The easiest and most effective first step is to simply become aware. For one week, track your drinking without any pressure to change. Just notice when you drink, why you drink, and how much you spend. This simple act of observation gives you a clear starting point and often provides all the motivation you need to make small, manageable changes.
How do I stay motivated when I don't see the savings or health changes right away? Motivation comes from seeing progress, so make your progress visible. Open a separate savings account and transfer the money you would have spent on alcohol into it each week. Watching that balance grow is a powerful visual reward. For your health, focus on the small, early wins. Pay attention to how much better you sleep after just a few alcohol-free nights or how much more energy you have in the morning. These immediate benefits can keep you going as you work toward bigger long-term goals.
Besides the price of a drink, what are some of the 'hidden' expenses I might be overlooking? The true cost of drinking goes far beyond the bar tab. Think about the extra expenses that often accompany a night out: the rideshare there and back, the late-night food you wouldn't have bought otherwise, or the impulse purchases you make with lowered inhibitions. Over time, these hidden costs can easily double or triple what you think you're spending on alcohol, creating a much bigger impact on your budget than you realize.
You keep telling yourself this is the week you’ll finally save more money. You have goals to hit, bills are stacking up, and that debt needs your attention. But when the weekend arrives, it’s the same routine. You meet friends at a bar, drink more than you intended, and by Sunday night, your bank account is lower and your motivation is gone. The connection between money and alcohol is painfully clear. If you're ready to learn how to control liquor costs and finally reduce alcohol consumption and save money, you're in the right place.
In this post, we’ll explore the hidden expenses of alcohol and reveal how reducing our alcohol consumption can enhance not just our financial health, but our physical health too. Let’s get started!
When we think about the cost of alcohol, we typically think about the price of drinks at a bar or the bill from the liquor store. But what about the hidden expenses that often go unnoticed? Let’s take a closer look at some of the hidden expenses associated with alcohol:
The bottom line? We may be spending a whole lot more money on alcohol than we realize.
In other words, while that beer or wine might seem harmless at first, the long-term costs can be substantial.
Beyond the less obvious expenses, let's talk about the most straightforward financial impact: the direct cost of alcohol itself. Each cocktail, beer, or bottle of wine comes with a price tag, and these individual purchases can seem minor in the moment. However, they accumulate quickly, creating a significant drain on our finances over weeks and months. For many, seeing the total amount of money saved is a powerful reason to start cutting back. If you’ve ever swiped your card for a drink without a second thought, you might be surprised to see how much you’re actually spending. Taking a moment to calculate your alcohol spending can be an eye-opening first step toward understanding its true financial weight and reclaiming control over your budget.
The numbers might be higher than you think. While individual spending varies, a 2021 Gallup poll found that American drinkers spend an average of $51 per week on alcohol. That might not sound like a lot, but it adds up to over $2,600 per year. Imagine what else you could do with that money — pay off debt, take a vacation, or invest in a new hobby. For those living in cities with higher prices, the annual cost can be even greater. Tracking your spending and seeing these savings grow in real-time can be incredibly motivating. A cost savings calculator can help you visualize this progress, turning an abstract goal into a tangible reward for your efforts.
The financial impact of alcohol isn’t just about what you spend on your own drinks. Social settings often come with their own set of unwritten rules and expectations that can inflate your spending without you even realizing it. Think about birthday celebrations, work happy hours, or holiday parties where drinking is the main event. These situations can create a subtle pressure to keep up with the group, leading you to spend more than you originally planned. Learning to recognize these external pressures is a key part of mindful drinking, allowing you to make choices that align with your personal and financial goals, rather than just going with the flow.
One of the most common social spending traps is the tradition of buying a round of drinks. While it seems like a friendly gesture, it often leads to drinking more, faster, and at a higher cost. When someone buys you a drink, you feel obligated to return the favor. This cycle can continue all night, leaving you with a much larger bill than if you had just bought your own drinks. It also removes your control over the pace of the evening. A simple way to handle this is to politely opt out from the start. You can say something like, “Thanks, but I’m taking it slow tonight, so I’ll get my own.” Small changes like this can lead to big improvements in both your well-being and your bank account.
Beyond the financial drain, many of us wonder where the line is between casual drinking and “too much.” The answer can feel a bit blurry and often depends on who you ask. But when it comes to our health, there are established guidelines that can help us get a clearer picture. Understanding these benchmarks isn’t about labeling your habits as “good” or “bad”; it’s about giving you the information you need to make conscious choices that align with your personal wellness goals. Let’s look at what the experts say so you can decide what’s right for you.
First, it helps to understand what an “alcohol unit” is. Different drinks have different strengths and come in different sizes, which can make tracking your intake tricky. A unit is a standardized way to measure the amount of pure alcohol in a drink. Think of it as a universal language for alcohol content. Knowing the units in your go-to drink gives you a much more accurate way to monitor your consumption than just counting glasses. This simple shift in perspective can be a game-changer for anyone looking to practice mindful drinking and become more aware of their patterns.
To keep long-term health risks low, the UK’s Chief Medical Officers recommend that adults drink no more than 14 units of alcohol per week, spread out over several days. So, what does 14 units actually look like? According to the NHS, it’s about the same as six medium (175ml) glasses of wine or six pints of average-strength beer. Regularly drinking more than this amount increases the likelihood of developing serious health issues over time. These aren’t just abstract warnings; they relate to real conditions that can impact your quality of life.
Consistently exceeding this guideline can take a toll on your body, affecting everything from your liver and heart to your mental well-being. Understanding the long-term effects of alcohol is a powerful motivator for change. Again, this isn't about hitting a perfect number each week. It's about using this guideline as a reference point to check in with yourself and ensure your habits are supporting the healthy, vibrant life you want to live.
Given all the hidden expenses of alcohol, it stands to reason that if we cut back on our drinking, we’re likely to save more money. And with more money in our pockets, we can redirect our expenses towards something more meaningful, like a dream vacation, paying off debts, or building an emergency fund.
For instance, if we have outstanding debts, such as credit card balances, loans, or mortgages, cutting back on alcohol can allow us to direct the money we would have spent on alcohol toward paying down our debt. Similarly, with the extra funds at our disposal, we can also consider long-term investments, such as retirement accounts or even saving for a child’s education.
But don’t just take our word for it! Research has shown that individuals who reduced their alcohol consumption significantly decreased their overall spending. One study noted that the savings they accumulated over time allowed them to make significant improvements to their financial situations.
It’s not just our wallets that will benefit from cutting back on alcohol, our health will, too. Did you know that alcohol is associated with seven different types of cancer? Drinking affects nearly every aspect of our health, from our mood and sleep patterns to our digestive system and heart health. When we reduce our alcohol consumption, both our mind and body will reap the benefits.
The positive changes start happening faster than you might think. When you decide to drink less, your body gets right to work on healing and recalibrating. It’s a process that unfolds over days, weeks, and months, with each stage bringing its own set of rewards. From better sleep to a stronger immune system, the physical improvements are some of the most motivating aspects of changing your relationship with alcohol. Let’s look at what you can expect as your body begins to recover and thrive without the constant presence of alcohol.
Your body begins to recalibrate almost immediately. As your blood sugar levels start to stabilize, you might notice a decrease in cravings for sugary foods and drinks. It’s not always smooth sailing at first; you might feel a bit irritable or anxious as your system adjusts to the absence of alcohol. Sleep can also be a little disrupted initially, but this is a temporary phase as your body works hard to find its new equilibrium. These early signs are powerful indicators that the healing process has already begun, setting the stage for more significant improvements to come.
After just one week, you’ll likely start to feel some tangible rewards for your efforts. One of the most significant improvements is in your sleep quality. Instead of the fragmented, unsatisfying sleep that often follows a night of drinking, you’ll experience deeper, more restorative rest. This leads to waking up with more energy and feeling refreshed throughout the day. Proper hydration also returns, which does wonders for your skin, giving it a healthier, more vibrant appearance. It’s amazing how quickly your body thanks you for making a positive change.
By the one-month mark, the benefits become even more apparent. Since alcoholic drinks are often packed with empty calories, you may notice some weight loss without making other major changes to your diet. Mentally, the fog begins to lift. You’ll likely experience clearer thinking and improved focus, which can make you more productive at work and more present in your daily life. Your immune system also gets a significant upgrade. With your body’s defenses no longer suppressed by alcohol, you’ll be better equipped to fight off common illnesses like colds and the flu.
Sticking with reduced alcohol consumption pays huge dividends for your future. You significantly lower your risk for a number of serious conditions, avoiding many of alcohol's long-term effects on the body, including liver disease, heart problems, and several types of cancer. Beyond disease prevention, you’ll notice a more stable emotional state and a general sense of improved well-being. This isn't just about avoiding illness; it's about building a foundation for a healthier, more resilient future where you feel your best physically and mentally.
Beyond the physical timeline, cutting back on alcohol touches nearly every corner of your life, leading to profound improvements in your overall well-being. These changes go deeper than what you see in the mirror; they affect how you feel, think, and connect with the world around you. From your mental state to your personal relationships, the positive ripple effects can be truly transformative, creating a more balanced and fulfilling life.
Alcohol can often act as a depressant, and removing it can have a powerful effect on your mental state. Many people report feeling happier and experiencing a noticeable reduction in anxiety after they stop drinking. This newfound emotional balance is complemented by greater mental clarity. Without the mental haze that alcohol can create, your thoughts become sharper, your memory improves, and your ability to concentrate is strengthened. This clarity can help you feel more in control and capable in all areas of your life, from professional tasks to personal projects.
We touched on sleep earlier, but it’s worth revisiting because it’s so fundamental to our health. While alcohol might make you feel drowsy and fall asleep faster, it severely disrupts the REM cycle—the most restorative stage of sleep. When you practice mindful drinking and reduce your intake, your body can finally achieve the deep, uninterrupted sleep it needs. This doesn't just mean you'll feel less tired; it means your brain has the time it needs to process information, consolidate memories, and repair itself, leading to better cognitive function and mood regulation during the day.
Regular drinking puts a strain on your body's defense systems. As the NHS points out, it can make it harder for your body to fight off sickness because it impairs your immune response. When you cut back, your immune system can function as it's supposed to, making you less susceptible to viruses and bacteria. Your cardiovascular system also benefits. Reducing alcohol intake can lead to lower blood pressure and a reduced risk of heart-related issues, contributing to a stronger, healthier you for years to come.
The effects of drinking less extend beyond your own body and mind; they can also transform your relationships. When you’re more present, clear-headed, and emotionally stable, you can connect with others on a deeper level. Communication with family, friends, and partners often improves because you’re fully engaged in conversations rather than being distracted or dulled by alcohol’s effects. This can lead to stronger bonds, greater trust, and more meaningful interactions, enriching your social life in ways you might not have expected.
Okay, so now that we’re aware of the hidden costs and potential for financial and health benefits, let’s take a look at some ways we can reduce our alcohol spending. Here are four tips:
Establishing a monthly budget for alcohol consumption is a crucial first step in taking control of our spending. Start by reviewing your current alcohol-related expenses. Take a close look at your receipts, bank statements, or credit card records to understand your current spending habits.
Based on your financial situation and goals, set a reasonable monthly budget for alcohol. Be sure to consider both the cost of alcoholic beverages and the additional expenses associated with drinking, such as transportation and dining out.
Once your budget is in place, diligently track your alcohol-related expenditures throughout the month. This will help you stay accountable and make adjustments as needed.
One of the biggest misconceptions about reducing alcohol consumption is that it prevents us from socializing. But, this doesn’t have to be the case! We can still enjoy gatherings with friends while opting for healthier, alcohol-free alternatives, such as mocktails or alcohol-free beers. In fact, many bars and restaurants now offer a variety of mocktails and non-alcoholic beer options that mimic the flavors of traditional alcoholic beverages without the alcohol content.
We can also get creative in our own kitchen by making homemade non-alcoholic drinks with fresh fruits, herbs, and sparkling water. Another tip to reduce alcohol consumption is to alternate alcoholic drinks with water to reduce our drinking. This helps us save money and stay hydrated, so it’s a win-win!
Try diversifying your social life by planning activities that don't revolve around alcohol. For instance, maybe we organize outdoor activities like hiking, biking, or picnicking in the park. These outings encourage physical activity and provide opportunities for bonding with friends and family.
Or maybe we host a game night with friends and engage in some friendly competition. We can also consider trying knitting classes, pottery workshops, or group painting sessions as a way to connect with others. Plus, these activities offer a chance to explore new talents and interests.
Volunteering is another great sober activity that can be incredibly rewarding. In fact, giving back is associated with improvements in mood, health, and overall well-being.
If we’re finding it challenging to reduce our alcohol consumption on our own, we can always turn to others for help. And contrary to what some people believe, seeking support is actually a sign of strength.
Consider joining a local or online support group dedicated to helping individuals reduce or quit drinking. These groups provide a sense of community, shared experiences, and valuable advice. We might also benefit from reaching out to a mental health professional or therapist, who can offer personalized strategies and support to help us cut back on drinking.
Finally, don’t forget to confide in trusted friends and family members about your goals to cut back on alcohol. Their encouragement and understanding can be a powerful source of motivation.
Deciding to cut back on alcohol is a huge step, and seeing your bank account grow is one of the most immediate rewards. But money is just a number until you give it a job to do. Setting clear, meaningful savings goals is what turns a nice perk into a powerful motivator. Think about what you *really* want that extra cash for. Is it to finally build up an emergency fund? To pay off a nagging credit card bill? Having a specific purpose transforms the act of not spending into an act of building the life you want, making it much easier to stick with your new habits.
Break your financial goals into two categories: small treats and big dreams. Short-term rewards give you something to look forward to right away. Every week you stick to your budget, you could treat yourself to a nice meal, a new book, or a ticket to a movie. For the long term, think bigger. That money you used to spend on drinks each month can add up quickly. It could become a vacation fund, a down payment for a car, or a serious dent in your student loans. Visualizing these exciting possibilities makes skipping a pricey round of drinks feel less like a sacrifice and more like a strategic investment in your future.
Once you have your goals, the next step is to make your savings visible. It’s one thing to know you’re saving money, but it’s another thing entirely to *see* it accumulate. This visual proof is incredibly encouraging and reinforces that your efforts are paying off in a real, tangible way. Watching that total climb provides a steady stream of positive feedback, helping you build momentum. Whether you prefer a hands-on approach or a digital one, finding a practical method to track your progress is key to staying on course and celebrating every dollar you save.
You can start with something simple, like a physical savings jar. Every time you pass on a drink, drop the cash you would have spent into the jar. For a more modern approach, open a dedicated high-yield savings account and set up automatic transfers for the amount you’re saving each week. To make it even easier, you can use an app designed to help you on your journey. The Reframe app includes tools that help you track your progress, including a sober days and cost savings calculator that shows your savings grow in real-time. Seeing those numbers add up right on your phone can be the perfect daily reminder of how far you’ve come.
If you need a little more incentive to cut back on drinking, consider using our alcohol spending calculator to check how much you are spending on alcohol. It is designed to help you understand and calculate how much you are spending on drinks — per week, month, and year. This can then help us set goals to effectively change our drinking habits, whether that means cutting back on consumption or eliminating alcohol entirely.
You just might be surprised to learn how much you’re spending on alcohol! Sometimes seeing the number for ourselves can encourage us to make the change we know we’ve needed to make.
Cutting back on alcohol is not easy. It can be a journey full of ups and downs, trials and errors. But it is possible! Here are four practical tips for reducing your alcohol consumption:
Remember that cutting back on alcohol is a process that takes time and intention. But it’s well worth the effort — not just for our finances, but for our overall health and well-being.
A vague idea to "drink less" is hard to stick to. A concrete plan, however, gives you a clear roadmap. The simple act of putting your intentions into words makes them feel more real and holds you accountable. This isn't about creating rigid rules but about setting clear, personal guidelines that align with your goals, whether they're financial, health-related, or both. Think of it as a personal contract you make with yourself to prioritize your well-being. It’s your game plan for navigating situations where you might otherwise drink on autopilot, giving you a sense of control and purpose as you move forward.
Grab a notebook or open a document and write down your plan. Include your core reasons for cutting back—maybe it’s to save for a down payment or to wake up with more energy. Then, set specific, measurable goals, like "I will have three alcohol-free days this week" or "I will stick to a $50 alcohol budget this month." Finally, brainstorm how you'll handle potential challenges, like peer pressure at a party. Once your plan is written, don't hide it away. Make it visible. Put it on your fridge, set it as your phone's lock screen, or use an app like Reframe to track your progress and keep your goals front and center.
Triggers are the specific people, places, feelings, or routines that spark the urge to drink. For many of us, these are so ingrained in our daily lives that we don't even notice them. It could be the stress of a long workday, the Friday night catch-up with certain friends, or even just boredom on a Sunday afternoon. The first step is simply to become aware of what your personal triggers are. By paying attention and recognizing these patterns, you can begin to understand your relationship with alcohol on a deeper level and start making conscious choices instead of reacting automatically.
Once you know your triggers, you can start to change the routines built around them. If happy hour is your go-to stress reliever after work, try creating a new unwinding ritual. You could go for a walk while listening to a podcast, take a relaxing bath, or spend 15 minutes on a creative hobby. If your social life revolves around bars, suggest new activities to your friends. Plan a picnic in the park, organize a game night, or try a new fitness class together. The goal isn't to eliminate fun but to redefine what fun looks like and build new, healthier habits that serve you better.
Having a big-picture plan is essential, but you also need practical strategies for those in-the-moment decisions. Small, consistent choices are what lead to lasting change. These tips are designed to be simple and easy to implement, helping you feel more in control whether you're out with friends or relaxing at home. They empower you to handle social situations confidently and build momentum toward your goals, one smart decision at a time. Think of these as your go-to moves for staying on track and making progress you can feel proud of, day by day.
Socializing doesn't have to be a test of willpower. Today, there are more alcohol-free options than ever before. Don't be afraid to ask the bartender for a mocktail or check the menu for a non-alcoholic beer. Another effective strategy is to alternate every alcoholic drink with a glass of water or soda. This slows your pace, keeps you hydrated, and cuts your total consumption in half without making you feel like you're missing out. You'll save money, avoid a hangover, and still get to enjoy the social atmosphere with your friends, proving that a great night out doesn't depend on how much you drink.
Designating specific days of the week as alcohol-free is a powerful way to break the cycle of habitual drinking. Look at your calendar and decide ahead of time which days you won't drink—maybe you start with Monday and Wednesday. This proactive approach removes the need to make a decision in the moment when you might be tired or stressed. Having these planned breaks gives your body and mind a chance to rest and reset. You can use a sober day counter to visualize your progress, which can be incredibly motivating as you watch the days—and your savings—add up.
We often don’t think about how much money we’re spending on drinking. But, apart from the obvious cost of buying drinks, there are many hidden expenses of alcohol, including transportation costs, food expenses, impulsive purchases, and healthcare costs. By reducing our drinking, we’ll not only be able to save money and spend it on more meaningful endeavors, but we’ll also experience improved mental and physical health. It may take time and intention, but we — and our wallets — will be better for it!
If you want to cut back on drinking, but don’t know where or how to start, consider trying Reframe. We’re a science-backed app that has helped millions of people reduce their alcohol consumption and enhance their physical, mental, and emotional well-being.
What if my social life is built around drinking? I don't want to miss out. This is a common concern, and it doesn't mean you have to give up your friends. The goal is to shift the focus of your time together. You can be the one to suggest new activities that don't center on alcohol, like trying a new cafe, going for a hike, or hosting a game night. When you are at a bar, you can confidently order a mocktail or a non-alcoholic beer. You’ll likely find that your friends care more about spending time with you than what’s in your glass.
I'm not a heavy drinker. Will I still see significant savings and health benefits? Absolutely. Even a few drinks a week add up significantly over a year, not just in cost but in calories and disrupted sleep. You might be surprised by how much you save by cutting back just one or two drinks per week. From a health perspective, you’ll likely notice more immediate benefits like waking up with more energy, having clearer skin, and feeling less anxious. It’s less about fixing a major problem and more about fine-tuning your well-being.
The idea of creating a budget and a plan feels overwhelming. What's the simplest first step I can take? Don't worry about creating a perfect, elaborate plan right away. The easiest and most effective first step is to simply become aware. For one week, track your drinking without any pressure to change. Just notice when you drink, why you drink, and how much you spend. This simple act of observation gives you a clear starting point and often provides all the motivation you need to make small, manageable changes.
How do I stay motivated when I don't see the savings or health changes right away? Motivation comes from seeing progress, so make your progress visible. Open a separate savings account and transfer the money you would have spent on alcohol into it each week. Watching that balance grow is a powerful visual reward. For your health, focus on the small, early wins. Pay attention to how much better you sleep after just a few alcohol-free nights or how much more energy you have in the morning. These immediate benefits can keep you going as you work toward bigger long-term goals.
Besides the price of a drink, what are some of the 'hidden' expenses I might be overlooking? The true cost of drinking goes far beyond the bar tab. Think about the extra expenses that often accompany a night out: the rideshare there and back, the late-night food you wouldn't have bought otherwise, or the impulse purchases you make with lowered inhibitions. Over time, these hidden costs can easily double or triple what you think you're spending on alcohol, creating a much bigger impact on your budget than you realize.
Explore the impact of alcohol on your skin, from short-term effects to long-term consequences. Plus get tips on how to protect and rejuvenate your skin.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate 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 have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always 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 as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, 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 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!
You’ve been terribly stressed for what feels like years. Alcohol has been your way to unwind after work, and your consumption has slowly increased. But now when you look in the mirror, your skin looks lifeless — and you feel like you’ve aged way beyond your years. What’s going on?
In this post, we'll look at how alcohol influences our looks, both in the short term and over the long haul. We'll explore skin conditions that can arise from excessive alcohol use and offer tips to combat alcohol’s effects and protect our skin. Let’s get started!
First things first: drinking alcohol — even in moderate amounts — can affect our skin both in the short and long term. So if you’ve noticed your skin changing after a few beers, it’s not just a coincidence.
One reason alcohol affects our skin is because it dehydrates us. As a diuretic, alcohol promotes water loss through urine (hence all those trips to the bathroom). Increased urination leads to a significant loss of bodily fluids, including the moisture that our skin relies on to maintain a healthy glow.
As our body loses water, our skin becomes more susceptible to the effects of this dehydration: we start to look and feel dry, dull, and tired. Not only that, but our skin might start feeling rough, and we may even notice flakiness or peeling in some areas.
Perhaps even more alarming for some is that dehydration from alcohol can accentuate fine lines and wrinkles. Our skin loses its plumpness, magnifying the appearance of these telltale signs of aging. A night of drinking can make us appear older than we actually are — even if we’re young.
Our skin naturally changes as we age, but heavy, chronic alcohol consumption can age us faster. In fact, alcohol doesn’t only affect our skin in the short term; it also takes a toll on our skin’s long-term health.
How does this work? Collagen and elastin are two essential proteins in our skin that are responsible for maintaining its elasticity and firmness. Chronic dehydration caused by alcohol consumption can lead to the gradual breakdown of these crucial proteins. As collagen and elastin diminish over time, our skin loses its ability to "snap back" into place, resulting in sagging and a loss of firmness. Fine lines and wrinkles become more pronounced, and our skin appears less resilient.
Collagen is our skin’s structural foundation, providing it with strength and suppleness. Collagen loss in particular leaves us with skin that sags and wrinkles prematurely, making us look older than our biological age.
Furthermore, prolonged alcohol consumption can cause the blood vessels in our skin to expand or dilate, which can lead to the development of visible redness or "broken" blood vessels, particularly in our nose and cheeks. Otherwise known as telangiectasia, this condition can create a persistent rosy or flushed appearance, even when we’re not drinking.
So what about swelling? Does alcohol cause our face to swell? While alcohol doesn’t directly cause facial swelling, alcohol can lead to a puffy or swollen-looking face.
For instance, alcohol consumption can sometimes be associated with consuming salty snacks or high-sodium foods. A high-sodium diet can lead to water retention, which can manifest as facial puffiness.
Furthermore, some people may be allergic to specific types of alcohol or ingredients in alcoholic beverages. In rare cases, an allergic reaction to alcohol can manifest as facial swelling, along with other symptoms like rashes, hives, itching, or difficulty breathing. However, this is more an allergic response than a typical effect of alcohol consumption.
Chronic alcohol misuse can also lead to various health conditions, such as liver disease. This can sometimes cause fluid retention in the body, which might result in facial swelling. However, this is typically a severe and long-term consequence of excessive alcohol use.
Apart from the short-term and long-term effects of alcohol on our skin's appearance, alcohol can also be a factor in the development and worsening of certain skin conditions. In fact, research indicates that those who misuse alcohol may be more likely to develop an alcohol-related skin rash or condition.
Some of these skin reactions can occur almost immediately when we drink alcohol, while others might not develop for months or years. Here are some of the more common skin conditions associated with alcohol misuse:
Other skin conditions that can be caused or worsened by heavy alcohol use include hives, dermatitis, severe itchiness (pruritus), stinging, tingling or burning sensations, red spots, hyperpigmentation, and cellulitis.
It’s worth noting that chronic alcohol use prevents the absorption of essential vitamins, including vitamins B and C — both of which are vital for healthy skin and immune function. Not getting enough of these vitamins could worsen any existing skin condition or contribute to the development of a new one.
Furthermore, excessive, prolonged use of alcohol can cause liver damage — which often becomes apparent through skin-related symptoms, such as red or purple rash dots or splotches, severe itching in a particular spot or all over the body, spider veins, small, yellow bumps in the skin or eyelids, brown patches (hyperpigmentation), or patches of dehydrated skin.
While there is no direct link between alcohol and acne, alcohol consumption can exacerbate acne in several ways.
For instance, as we’ve learned, alcohol can dehydrate the skin, leading to an increase in oil production by the sebaceous glands. Excess oil can lead to breakouts or make existing acne more severe.
Additionally, alcohol can also disrupt our hormone levels and lead to a hormonal imbalance. Specifically, alcohol can increase estrogen levels in both men and women, as well as levels of cortisol — a stress hormone that can lead to weight gain, sleep disturbances, and a weakened immune system. Increased hormone levels can stimulate our oil glands, causing them to secrete more sebum (oil), which can clog our pores and result in a breakout.
Furthermore, alcohol consumption can contribute to inflammation in the body, which can lead to the redness, swelling, and tenderness commonly associated with papules, pustules, nodules, and cysts.
Now that we have a better understanding of how alcohol affects our skin, let’s examine how to combat the effects of alcohol. Here are seven tips for protecting your skin:
Consistency is key! By routinely following these steps, you’re likely to notice not just healthier skin, but significant improvements to your overall health and well-being.
Alcohol can have both short- and long-term effects on our skin. From dehydration to accelerated aging, the effects are hard to ignore. Plus alcohol can trigger skin conditions like rosacea and worsen existing ones like acne and psoriasis. One of the best things we can do for our skin — and overall health — is to cut back on alcohol or quit drinking altogether. However, if we do choose to drink, we can protect our skin by staying hydrated, eating a balanced diet, following a consistent skin care routine, exercising regularly, and getting adequate sleep.
If you want to cut back on drinking, but don’t know where or how to start, consider trying Reframe. We’re a science-backed app that has helped millions of people reduce their alcohol consumption and enhance their physical, mental, and emotional well-being.
You’ve been terribly stressed for what feels like years. Alcohol has been your way to unwind after work, and your consumption has slowly increased. But now when you look in the mirror, your skin looks lifeless — and you feel like you’ve aged way beyond your years. What’s going on?
In this post, we'll look at how alcohol influences our looks, both in the short term and over the long haul. We'll explore skin conditions that can arise from excessive alcohol use and offer tips to combat alcohol’s effects and protect our skin. Let’s get started!
First things first: drinking alcohol — even in moderate amounts — can affect our skin both in the short and long term. So if you’ve noticed your skin changing after a few beers, it’s not just a coincidence.
One reason alcohol affects our skin is because it dehydrates us. As a diuretic, alcohol promotes water loss through urine (hence all those trips to the bathroom). Increased urination leads to a significant loss of bodily fluids, including the moisture that our skin relies on to maintain a healthy glow.
As our body loses water, our skin becomes more susceptible to the effects of this dehydration: we start to look and feel dry, dull, and tired. Not only that, but our skin might start feeling rough, and we may even notice flakiness or peeling in some areas.
Perhaps even more alarming for some is that dehydration from alcohol can accentuate fine lines and wrinkles. Our skin loses its plumpness, magnifying the appearance of these telltale signs of aging. A night of drinking can make us appear older than we actually are — even if we’re young.
Our skin naturally changes as we age, but heavy, chronic alcohol consumption can age us faster. In fact, alcohol doesn’t only affect our skin in the short term; it also takes a toll on our skin’s long-term health.
How does this work? Collagen and elastin are two essential proteins in our skin that are responsible for maintaining its elasticity and firmness. Chronic dehydration caused by alcohol consumption can lead to the gradual breakdown of these crucial proteins. As collagen and elastin diminish over time, our skin loses its ability to "snap back" into place, resulting in sagging and a loss of firmness. Fine lines and wrinkles become more pronounced, and our skin appears less resilient.
Collagen is our skin’s structural foundation, providing it with strength and suppleness. Collagen loss in particular leaves us with skin that sags and wrinkles prematurely, making us look older than our biological age.
Furthermore, prolonged alcohol consumption can cause the blood vessels in our skin to expand or dilate, which can lead to the development of visible redness or "broken" blood vessels, particularly in our nose and cheeks. Otherwise known as telangiectasia, this condition can create a persistent rosy or flushed appearance, even when we’re not drinking.
So what about swelling? Does alcohol cause our face to swell? While alcohol doesn’t directly cause facial swelling, alcohol can lead to a puffy or swollen-looking face.
For instance, alcohol consumption can sometimes be associated with consuming salty snacks or high-sodium foods. A high-sodium diet can lead to water retention, which can manifest as facial puffiness.
Furthermore, some people may be allergic to specific types of alcohol or ingredients in alcoholic beverages. In rare cases, an allergic reaction to alcohol can manifest as facial swelling, along with other symptoms like rashes, hives, itching, or difficulty breathing. However, this is more an allergic response than a typical effect of alcohol consumption.
Chronic alcohol misuse can also lead to various health conditions, such as liver disease. This can sometimes cause fluid retention in the body, which might result in facial swelling. However, this is typically a severe and long-term consequence of excessive alcohol use.
Apart from the short-term and long-term effects of alcohol on our skin's appearance, alcohol can also be a factor in the development and worsening of certain skin conditions. In fact, research indicates that those who misuse alcohol may be more likely to develop an alcohol-related skin rash or condition.
Some of these skin reactions can occur almost immediately when we drink alcohol, while others might not develop for months or years. Here are some of the more common skin conditions associated with alcohol misuse:
Other skin conditions that can be caused or worsened by heavy alcohol use include hives, dermatitis, severe itchiness (pruritus), stinging, tingling or burning sensations, red spots, hyperpigmentation, and cellulitis.
It’s worth noting that chronic alcohol use prevents the absorption of essential vitamins, including vitamins B and C — both of which are vital for healthy skin and immune function. Not getting enough of these vitamins could worsen any existing skin condition or contribute to the development of a new one.
Furthermore, excessive, prolonged use of alcohol can cause liver damage — which often becomes apparent through skin-related symptoms, such as red or purple rash dots or splotches, severe itching in a particular spot or all over the body, spider veins, small, yellow bumps in the skin or eyelids, brown patches (hyperpigmentation), or patches of dehydrated skin.
While there is no direct link between alcohol and acne, alcohol consumption can exacerbate acne in several ways.
For instance, as we’ve learned, alcohol can dehydrate the skin, leading to an increase in oil production by the sebaceous glands. Excess oil can lead to breakouts or make existing acne more severe.
Additionally, alcohol can also disrupt our hormone levels and lead to a hormonal imbalance. Specifically, alcohol can increase estrogen levels in both men and women, as well as levels of cortisol — a stress hormone that can lead to weight gain, sleep disturbances, and a weakened immune system. Increased hormone levels can stimulate our oil glands, causing them to secrete more sebum (oil), which can clog our pores and result in a breakout.
Furthermore, alcohol consumption can contribute to inflammation in the body, which can lead to the redness, swelling, and tenderness commonly associated with papules, pustules, nodules, and cysts.
Now that we have a better understanding of how alcohol affects our skin, let’s examine how to combat the effects of alcohol. Here are seven tips for protecting your skin:
Consistency is key! By routinely following these steps, you’re likely to notice not just healthier skin, but significant improvements to your overall health and well-being.
Alcohol can have both short- and long-term effects on our skin. From dehydration to accelerated aging, the effects are hard to ignore. Plus alcohol can trigger skin conditions like rosacea and worsen existing ones like acne and psoriasis. One of the best things we can do for our skin — and overall health — is to cut back on alcohol or quit drinking altogether. However, if we do choose to drink, we can protect our skin by staying hydrated, eating a balanced diet, following a consistent skin care routine, exercising regularly, and getting adequate sleep.
If you want to cut back on drinking, but don’t know where or how to start, consider trying Reframe. We’re a science-backed app that has helped millions of people reduce their alcohol consumption and enhance their physical, mental, and emotional well-being.
Curious about dryish January? Learn how cutting back on alcohol can improve your sleep, mood, energy, and overall health with a flexible approach.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate 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 have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always 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 as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, 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 7 days, so you don’t have anything 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!
Thinking about changing your relationship with alcohol? The idea of a strict Dry January can feel intimidating. Going from your usual habits to zero drinks overnight is a huge leap, and honestly, it can set many of us up to fail. That’s what makes a dryish approach so brilliant. It’s not about perfection; it’s about intention. A Dryish January lets you define your own success, whether that’s no weekday drinks or just being more mindful. You can still experience the amazing Dry January health benefits without the all-or-nothing pressure.
In this post, we’ll explore what Dryish January is and the physical and mental benefits we can reap from participating in it. Let’s get started!
As is evidenced by its name, Dryish January is an offshoot of Dry January, a commitment to giving up alcohol for the first month of the new year, which has grown in popularity over the last several years. Dry January began as a movement in the United Kingdom in 2013. Today, a mere decade later, it’s a global phenomenon — supported by mobile apps, websites, and communities where participants share their experiences, tips, and insights.
However, for many people, the idea of eliminating alcohol entirely for a month can seem overwhelming. Some people may want to explore a life of sobriety, but aren’t yet ready to go cold turkey, while others might just be looking to develop healthier drinking habits. This is where Dryish January comes into the picture.
Dryish January is all about making progress toward a healthier relationship with alcohol — whatever that means for you. For instance, some people might try to cut back on their alcohol consumption for the month, while others might try to practice mindful drinking. Still others might challenge themselves to forgo alcohol in social settings, or opt for drinks with a lower alcohol content.
When it comes down to it, Dryish January isn’t so much about stopping drinking entirely, but about making small changes that help us examine our relationship with alcohol and cut back on our consumption. And here’s the best part: if we happen to slip up, it doesn’t mean we’ve failed the challenge. We can pick ourselves back up and try again!
Let’s break down the term itself. According to the Collins English Dictionary, “dryish” simply means “somewhat dry, or not completely dry.” When we apply this to a month-long challenge, it’s not about total abstinence but about leaning into a state of drinking less. Think of it as a flexible, more forgiving approach to reducing your alcohol intake. Instead of setting a rigid rule of zero alcohol, you might aim to have fewer drinks per week, avoid drinking on weeknights, or simply become more intentional about when and why you drink. This approach is all about practicing mindful drinking and finding a balance that feels right for you, making it a much more sustainable and less intimidating goal than going completely cold turkey.
The real beauty of Dryish January is right there in the name: the “ish.” As the Counseling and Wellness Center at Western Washington University puts it, “The ‘ish’ means it’s okay if you’re not perfect.” Changing your habits is a process, and it’s rarely a straight line. The flexibility of a “dryish” approach means that if you have a drink at a birthday party or a glass of wine after a particularly tough day, you haven’t failed. You’ve simply had a human moment. This mindset removes the pressure of all-or-nothing thinking and allows you to focus on progress over perfection. It’s about building awareness and making conscious choices, one day at a time, without the fear of derailing your entire effort with one slip-up.
While reducing alcohol is the primary action, the experience is about so much more. The main goal is to better understand your personal relationship with alcohol and how it fits into your life. It’s an opportunity for self-reflection and discovery. You might find new ways to unwind after work, connect with friends through different activities, or simply notice how much better you feel with less alcohol in your system. You might also be surprised by the other benefits that pop up, like saving money. Seeing how much you can save by cutting back can be a powerful motivator. You can even calculate your potential savings to get a clearer picture of the financial upside of drinking less.
Another key aspect of this flexible approach is that you are in complete control of the rules. You don’t have to stick to a rigid 31-day calendar if it doesn’t fit your life. As experts point out, “You can still get all the benefits even if you have a planned night out or if January is too stressful and you do the challenge another month.” Maybe your Dryish January becomes a Dryish February, or perhaps you decide to try a 15-day challenge instead of a full month. The point is to create a structure that supports your goals without adding unnecessary stress. By tailoring the timeline to your own needs, you set yourself up for a positive and successful experience from the start.
There’s a reason that Dry January and Dryish January have taken off in recent years. And that’s because more and more people are realizing the benefits of cutting back on alcohol, or saying goodbye to drinking for good. Indeed, changing our relationship with alcohol can do wonders for nearly every aspect of our well-being, including our physical, mental and emotional health. Let’s take a closer look at the benefits of participating in Dryish January:
Healthier liver. Since alcohol is metabolized in the liver, chronic, heavy consumption of alcohol can significantly damage this vital organ. Every time our liver filters alcohol, some liver cells die; prolonged alcohol misuse over many years can result in permanent liver damage. However, our liver has a remarkable ability to heal. Cutting back on alcohol allows our liver to repair itself.
Our liver is a powerhouse, but heavy drinking can put it under serious strain, leading to cell damage and fat accumulation. The good news is that the liver has an amazing capacity for regeneration. When we cut back on alcohol, we give it the space it needs to repair itself. This isn't just about long-term liver health; it also has a more immediate impact on our blood sugar. A healthy liver is more efficient at managing glucose, which helps stabilize our energy levels and reduces cravings. By choosing to go dryish, you’re not just protecting a vital organ; you’re also supporting your body’s ability to maintain balance from the inside out.
It’s a sobering fact that alcohol consumption is linked to an increased risk for several types of cancer, including breast cancer. For women, this is a particularly important consideration, as studies show that even moderate drinking can elevate this risk. Alcohol can increase levels of estrogen and other hormones associated with hormone-receptor-positive breast cancer. Taking a step back from drinking, even for a month, is a powerful, proactive way to care for our bodies. Reducing our alcohol intake helps protect us from these serious health conditions and puts our long-term well-being back in our own hands.
The connection between alcohol and our lungs might not be obvious, but it’s a critical one. Drinking can take a toll on our immune system by reducing the number of white blood cells our body relies on to fight off infections. A weakened immune response leaves us more vulnerable to respiratory illnesses like pneumonia. When we reduce our alcohol intake, we give our immune system a chance to recharge and strengthen. This helps our body build a more robust defense against germs and bacteria, which in turn supports better lung health and overall resilience. It’s another surprising way that a simple change can have a ripple effect on our entire well-being and strengthen our immunity.
What about the mental and emotional health benefits of participating in Dryish January? While we often associate drinking with pleasure — thanks to the flood of that “feel good” chemical dopamine in our brain — alcohol is a depressant. It not only slows our central nervous system, but it also impacts our mood, thoughts and behavior. In fact, research shows that regularly misusing alcohol disrupts our brain’s chemical equilibrium, altering mood, behavior, and emotions in the long term.
With that in mind, let’s look at some of the mental and emotional health benefits of cutting back on drinking:
The bottom line? Cutting back on alcohol can lead to significant improvements in our physical and mental health. Research shows that even a brief break from alcohol for moderate to heavy drinkers can produce health benefits, such as better sleep, weight loss, improved mood and energy levels.
But don’t just take our word for it! Participate in Dry January or Dryish January and experience these benefits yourself!
If you’ve ever felt foggy or forgetful after a few drinks, you’re not imagining it. Alcohol directly impacts our thought processes, judgment, and memory. In fact, heavy drinking can even shrink the hippocampus, the part of our brain that’s essential for learning and forming memories. The good news is that this isn’t permanent. When you cut back, your brain gets a chance to heal. Research shows you can start to see real cognitive improvements—like better focus, concentration, and memory—in as little as two to four weeks. This means that by taking on a Dryish January, you’re not just resetting your habits; you’re giving your brain the space it needs to sharpen up, making it easier to tackle work projects, study for exams, or simply feel more present and clear-headed in your daily life.
How do you know if you should give Dryish January a shot? If you’ve been wanting to change your drinking habits, but haven’t known how or where to start, Dryish January is a great place to begin. If you’ve ever wondered if you have a drinking problem — or questioned whether you have a healthy relationship with alcohol — that’s probably an indication that you can benefit from Dryish January.
Similarly, if you’re looking to improve your health — whether it’s wanting to get better sleep, lose some weight, or feel less anxious — participating in Dryish January can be a great launching pad to enhanced well-being. Remember that we can define Dryish January exactly as we want, whether that means setting a weekly limit of alcoholic beverages or practicing mindfulness while drinking.
Participating in Dryish January doesn’t necessarily mean we’re saying goodbye to alcohol for good. Some of us might not be ready for that — and that’s okay! But using Dryish January to explore our relationship with alcohol and make small changes can put us on the path to a healthier and happier future.
Think of Dryish January less as a 30-day challenge and more as a launchpad for sustainable change. It’s a chance to explore your personal relationship with alcohol and figure out what a healthier approach looks like for you, without the pressure of an all-or-nothing mindset. This might mean practicing mindful drinking, where you pay closer attention to why and how much you’re drinking, or simply opting for drinks with lower alcohol content. The small adjustments you make during this month can create a ripple effect, leading to lasting improvements in your physical and mental health long after January is over. By focusing on progress, not perfection, you’re building a foundation for a happier, healthier future on your own terms.
Let’s say you’re interested in trying Dryish January — how do you get started? A good place to begin is by downloading our app. In fact, we can help you develop a customized plan based on your own goals — whether you want to go 31 days without alcohol or are just looking to cut back a bit. We’ll also equip you with personalized daily activities and a toolkit, and we’ll connect you with a 24/7 community for encouragement along the way.
In addition to downloading our app, here are eight tips for a embarking on successful Dryish January challenge:
One of the biggest hurdles during a challenge like Dryish January is navigating social situations where alcohol is present. The pressure to drink can be intense, so it helps to be prepared. As UC Davis Health suggests, it's wise to "practice saying 'no, thanks'" and have a polite but firm way to turn down drinks. You don’t owe anyone a lengthy explanation. A simple, “No thanks, I’m good for now,” or “I’m taking a break from drinking this month” is more than enough. Having a non-alcoholic beverage in your hand, like a seltzer with lime, can also prevent people from offering you a drink in the first place. The key is to feel confident in your decision and have a few go-to phrases ready so you’re not caught off guard.
Dryish January is the perfect time for a little self-reflection. This isn’t about judgment; it’s about curiosity. Take a moment to think about why you drink and how it truly makes you feel. As we’ve said before, if you’ve ever questioned whether you have a healthy relationship with alcohol, that’s a good sign that a period of mindful reduction can be beneficial. Consider keeping a journal to jot down your thoughts, feelings, and any cravings you experience. Understanding the role alcohol plays in your life is the first step toward making intentional changes. This is where tools designed to help you practice mindful drinking can be incredibly valuable, guiding you to build awareness around your habits and motivations.
When you’re focused on cutting back on something, it’s easy to get stuck on what you’re “losing.” Shifting your mindset to one of gratitude can completely change your experience. Instead of dwelling on the drink you’re not having, focus on what you’re gaining: clearer mornings, better sleep, more energy, and saved money. As the Counseling and Wellness Center at Western Washington University simply puts it, "Make a list of things you are thankful for." Try starting or ending your day by writing down three things you’re grateful for. This simple practice can help you appreciate the positive changes you’re making and reinforces your motivation to stick with your goals. Gratitude is a powerful tool for improving overall well-being and resilience.
Dryish January can be a great option for anyone who wants to change their drinking habits without saying goodbye to alcohol altogether. Part of the benefit of participating in Dryish January is that it can be whatever we want it to be, whether by limiting the number of drinks we consume in a week or by practicing mindful drinking. The goal is to make small, sustainable changes. Cutting back on alcohol can lead to significant improvements in our health and well-being, from a healthier weight and heart to better sleep and improved mood. If you’ve wanted to change your relationship with alcohol but haven’t known where to start, Dryish January is a good place to begin!
Reframe can help guide and support you during your Dryish January journey. We’re a science-backed app that has helped millions of people cut back on their alcohol consumption and enhance their physical, mental, and emotional well-being.
Think of Dryish January as a launchpad, not a finish line. The goal isn’t just to get through the month; it’s to use this time as a learning experience that informs your habits for the rest of the year. Pay attention to how you feel on days you don’t drink versus days you do. Notice your energy levels, your mood, and the quality of your sleep. These insights are invaluable and can help you build a sustainable, healthier relationship with alcohol long-term. If you've been wanting to change your drinking habits but weren’t sure where to start, this month provides the perfect opportunity to gather personal data and decide what a healthy future looks like for you.
Making a significant life change is tough, and we aren’t meant to do it alone. Leaning on others isn’t a sign of weakness; it’s a sign of incredible strength. Let a trusted friend, partner, or family member know about your goals. Having someone to text when you’re feeling tempted or to celebrate a milestone with can make all the difference. And while you’re thanking them, don’t forget to thank yourself. Acknowledging your own effort and showing yourself compassion, especially if you have a setback, is crucial. You are taking a major step toward better well-being, and that deserves to be celebrated every step of the way.
Embarking on a Dryish January journey is a powerful decision, and you don’t have to rely on willpower alone to see it through. Having the right resources can transform a challenging month into an empowering experience. From digital tools that fit in your pocket to communities that offer around-the-clock encouragement, a wealth of support is available to help you stay on track and feel connected. Leveraging these resources is a smart strategy that provides structure, accountability, and motivation when you need it most. Think of them as your personal toolkit for building new habits, helping you manage social situations, understand your patterns, and ultimately achieve the goals you’ve set for yourself this month and beyond.
When it comes to finding support, your phone can be one of your most powerful allies. There are numerous digital resources designed to help you on your journey.
We created Reframe to provide guidance and support for your entire journey. As a science-backed app that has helped millions of people reduce their alcohol consumption, we offer a comprehensive approach grounded in neuroscience. Inside the app, you’ll find a personalized drink tracker, evidence-based programs to help you understand your triggers, and daily motivation. Plus, you get access to a thriving 24/7 community, so you’re never alone. It’s the perfect companion to help you explore your relationship with alcohol and enhance your overall well-being during Dryish January and for the long haul.
Beyond Reframe, the digital world offers many avenues for support. Online communities, like Reddit’s r/stopdrinking forum or various sober-curious groups on social media, provide spaces to share experiences and find solidarity with others on a similar path. You can also find countless podcasts dedicated to sobriety and mindful drinking that offer inspiration and practical advice during your commute or workout. Exploring these resources can add another layer of encouragement to your toolkit, helping you feel connected to a larger movement of people who are also redefining their relationship with alcohol.
For those practicing mindful drinking or setting specific limits, understanding how alcohol physically affects your body is key. A Blood Alcohol Content (BAC) calculator is an excellent educational tool for this. It helps you visualize how different factors—like your weight, the number of drinks you’ve had, and the time frame—impact your level of intoxication. While it should never be used to determine if you’re okay to drive, it can be incredibly insightful for staying within your personal limits. Seeing the numbers can make the abstract concept of "one more drink" very concrete, empowering you to make more conscious and informed decisions throughout your Dryish January.
What if I have a drink during my Dryish January? Does that mean I’ve failed? Not at all! The whole point of a “dryish” approach is to remove the pressure of perfection. This isn’t an all-or-nothing challenge. If you have a drink at a celebration or after a tough day, it’s simply a moment to acknowledge, not a reason to give up. The goal is progress and awareness, so you can just pick back up the next day. It’s about being intentional, not infallible.
How do I figure out what my “dryish” rules should be? This is entirely up to you, which is the best part. A great starting point is to look at your current habits and find one small, manageable change. This could mean committing to no alcohol on weeknights, setting a limit of three drinks per week, or deciding to only drink during social occasions. The key is to choose a goal that feels realistic and supportive for your life right now.
Will I really feel any benefits if I’m not quitting alcohol completely? Yes, absolutely. You don’t have to go completely sober to experience positive changes. Even a modest reduction in your alcohol intake gives your body a much-needed break. Many people report better sleep, more stable energy levels, and clearer skin within a couple of weeks. It’s about reducing the overall load on your system, and your body will thank you for it.
I’m worried about feeling awkward or left out at social events. How do I handle that? This is a common concern, and being prepared makes all the difference. It often helps to have a non-alcoholic drink in your hand, like a seltzer with lime, so people are less likely to offer you something. If they do, a simple, “No thanks, I’m good for now” is usually enough. You don’t owe anyone a big explanation. Remember, you’re there for the company, not just the drinks.
Does this have to be done in January? Not at all. While "Dryish January" has a nice ring to it, the principles can be applied any time of year. You can have a "Mindful March" or a "Sober-Curious Summer" whenever you feel you need a reset. The goal is to find a period that works for you to reflect on your habits and make intentional changes, regardless of what the calendar says.
Thinking about changing your relationship with alcohol? The idea of a strict Dry January can feel intimidating. Going from your usual habits to zero drinks overnight is a huge leap, and honestly, it can set many of us up to fail. That’s what makes a dryish approach so brilliant. It’s not about perfection; it’s about intention. A Dryish January lets you define your own success, whether that’s no weekday drinks or just being more mindful. You can still experience the amazing Dry January health benefits without the all-or-nothing pressure.
In this post, we’ll explore what Dryish January is and the physical and mental benefits we can reap from participating in it. Let’s get started!
As is evidenced by its name, Dryish January is an offshoot of Dry January, a commitment to giving up alcohol for the first month of the new year, which has grown in popularity over the last several years. Dry January began as a movement in the United Kingdom in 2013. Today, a mere decade later, it’s a global phenomenon — supported by mobile apps, websites, and communities where participants share their experiences, tips, and insights.
However, for many people, the idea of eliminating alcohol entirely for a month can seem overwhelming. Some people may want to explore a life of sobriety, but aren’t yet ready to go cold turkey, while others might just be looking to develop healthier drinking habits. This is where Dryish January comes into the picture.
Dryish January is all about making progress toward a healthier relationship with alcohol — whatever that means for you. For instance, some people might try to cut back on their alcohol consumption for the month, while others might try to practice mindful drinking. Still others might challenge themselves to forgo alcohol in social settings, or opt for drinks with a lower alcohol content.
When it comes down to it, Dryish January isn’t so much about stopping drinking entirely, but about making small changes that help us examine our relationship with alcohol and cut back on our consumption. And here’s the best part: if we happen to slip up, it doesn’t mean we’ve failed the challenge. We can pick ourselves back up and try again!
Let’s break down the term itself. According to the Collins English Dictionary, “dryish” simply means “somewhat dry, or not completely dry.” When we apply this to a month-long challenge, it’s not about total abstinence but about leaning into a state of drinking less. Think of it as a flexible, more forgiving approach to reducing your alcohol intake. Instead of setting a rigid rule of zero alcohol, you might aim to have fewer drinks per week, avoid drinking on weeknights, or simply become more intentional about when and why you drink. This approach is all about practicing mindful drinking and finding a balance that feels right for you, making it a much more sustainable and less intimidating goal than going completely cold turkey.
The real beauty of Dryish January is right there in the name: the “ish.” As the Counseling and Wellness Center at Western Washington University puts it, “The ‘ish’ means it’s okay if you’re not perfect.” Changing your habits is a process, and it’s rarely a straight line. The flexibility of a “dryish” approach means that if you have a drink at a birthday party or a glass of wine after a particularly tough day, you haven’t failed. You’ve simply had a human moment. This mindset removes the pressure of all-or-nothing thinking and allows you to focus on progress over perfection. It’s about building awareness and making conscious choices, one day at a time, without the fear of derailing your entire effort with one slip-up.
While reducing alcohol is the primary action, the experience is about so much more. The main goal is to better understand your personal relationship with alcohol and how it fits into your life. It’s an opportunity for self-reflection and discovery. You might find new ways to unwind after work, connect with friends through different activities, or simply notice how much better you feel with less alcohol in your system. You might also be surprised by the other benefits that pop up, like saving money. Seeing how much you can save by cutting back can be a powerful motivator. You can even calculate your potential savings to get a clearer picture of the financial upside of drinking less.
Another key aspect of this flexible approach is that you are in complete control of the rules. You don’t have to stick to a rigid 31-day calendar if it doesn’t fit your life. As experts point out, “You can still get all the benefits even if you have a planned night out or if January is too stressful and you do the challenge another month.” Maybe your Dryish January becomes a Dryish February, or perhaps you decide to try a 15-day challenge instead of a full month. The point is to create a structure that supports your goals without adding unnecessary stress. By tailoring the timeline to your own needs, you set yourself up for a positive and successful experience from the start.
There’s a reason that Dry January and Dryish January have taken off in recent years. And that’s because more and more people are realizing the benefits of cutting back on alcohol, or saying goodbye to drinking for good. Indeed, changing our relationship with alcohol can do wonders for nearly every aspect of our well-being, including our physical, mental and emotional health. Let’s take a closer look at the benefits of participating in Dryish January:
Healthier liver. Since alcohol is metabolized in the liver, chronic, heavy consumption of alcohol can significantly damage this vital organ. Every time our liver filters alcohol, some liver cells die; prolonged alcohol misuse over many years can result in permanent liver damage. However, our liver has a remarkable ability to heal. Cutting back on alcohol allows our liver to repair itself.
Our liver is a powerhouse, but heavy drinking can put it under serious strain, leading to cell damage and fat accumulation. The good news is that the liver has an amazing capacity for regeneration. When we cut back on alcohol, we give it the space it needs to repair itself. This isn't just about long-term liver health; it also has a more immediate impact on our blood sugar. A healthy liver is more efficient at managing glucose, which helps stabilize our energy levels and reduces cravings. By choosing to go dryish, you’re not just protecting a vital organ; you’re also supporting your body’s ability to maintain balance from the inside out.
It’s a sobering fact that alcohol consumption is linked to an increased risk for several types of cancer, including breast cancer. For women, this is a particularly important consideration, as studies show that even moderate drinking can elevate this risk. Alcohol can increase levels of estrogen and other hormones associated with hormone-receptor-positive breast cancer. Taking a step back from drinking, even for a month, is a powerful, proactive way to care for our bodies. Reducing our alcohol intake helps protect us from these serious health conditions and puts our long-term well-being back in our own hands.
The connection between alcohol and our lungs might not be obvious, but it’s a critical one. Drinking can take a toll on our immune system by reducing the number of white blood cells our body relies on to fight off infections. A weakened immune response leaves us more vulnerable to respiratory illnesses like pneumonia. When we reduce our alcohol intake, we give our immune system a chance to recharge and strengthen. This helps our body build a more robust defense against germs and bacteria, which in turn supports better lung health and overall resilience. It’s another surprising way that a simple change can have a ripple effect on our entire well-being and strengthen our immunity.
What about the mental and emotional health benefits of participating in Dryish January? While we often associate drinking with pleasure — thanks to the flood of that “feel good” chemical dopamine in our brain — alcohol is a depressant. It not only slows our central nervous system, but it also impacts our mood, thoughts and behavior. In fact, research shows that regularly misusing alcohol disrupts our brain’s chemical equilibrium, altering mood, behavior, and emotions in the long term.
With that in mind, let’s look at some of the mental and emotional health benefits of cutting back on drinking:
The bottom line? Cutting back on alcohol can lead to significant improvements in our physical and mental health. Research shows that even a brief break from alcohol for moderate to heavy drinkers can produce health benefits, such as better sleep, weight loss, improved mood and energy levels.
But don’t just take our word for it! Participate in Dry January or Dryish January and experience these benefits yourself!
If you’ve ever felt foggy or forgetful after a few drinks, you’re not imagining it. Alcohol directly impacts our thought processes, judgment, and memory. In fact, heavy drinking can even shrink the hippocampus, the part of our brain that’s essential for learning and forming memories. The good news is that this isn’t permanent. When you cut back, your brain gets a chance to heal. Research shows you can start to see real cognitive improvements—like better focus, concentration, and memory—in as little as two to four weeks. This means that by taking on a Dryish January, you’re not just resetting your habits; you’re giving your brain the space it needs to sharpen up, making it easier to tackle work projects, study for exams, or simply feel more present and clear-headed in your daily life.
How do you know if you should give Dryish January a shot? If you’ve been wanting to change your drinking habits, but haven’t known how or where to start, Dryish January is a great place to begin. If you’ve ever wondered if you have a drinking problem — or questioned whether you have a healthy relationship with alcohol — that’s probably an indication that you can benefit from Dryish January.
Similarly, if you’re looking to improve your health — whether it’s wanting to get better sleep, lose some weight, or feel less anxious — participating in Dryish January can be a great launching pad to enhanced well-being. Remember that we can define Dryish January exactly as we want, whether that means setting a weekly limit of alcoholic beverages or practicing mindfulness while drinking.
Participating in Dryish January doesn’t necessarily mean we’re saying goodbye to alcohol for good. Some of us might not be ready for that — and that’s okay! But using Dryish January to explore our relationship with alcohol and make small changes can put us on the path to a healthier and happier future.
Think of Dryish January less as a 30-day challenge and more as a launchpad for sustainable change. It’s a chance to explore your personal relationship with alcohol and figure out what a healthier approach looks like for you, without the pressure of an all-or-nothing mindset. This might mean practicing mindful drinking, where you pay closer attention to why and how much you’re drinking, or simply opting for drinks with lower alcohol content. The small adjustments you make during this month can create a ripple effect, leading to lasting improvements in your physical and mental health long after January is over. By focusing on progress, not perfection, you’re building a foundation for a happier, healthier future on your own terms.
Let’s say you’re interested in trying Dryish January — how do you get started? A good place to begin is by downloading our app. In fact, we can help you develop a customized plan based on your own goals — whether you want to go 31 days without alcohol or are just looking to cut back a bit. We’ll also equip you with personalized daily activities and a toolkit, and we’ll connect you with a 24/7 community for encouragement along the way.
In addition to downloading our app, here are eight tips for a embarking on successful Dryish January challenge:
One of the biggest hurdles during a challenge like Dryish January is navigating social situations where alcohol is present. The pressure to drink can be intense, so it helps to be prepared. As UC Davis Health suggests, it's wise to "practice saying 'no, thanks'" and have a polite but firm way to turn down drinks. You don’t owe anyone a lengthy explanation. A simple, “No thanks, I’m good for now,” or “I’m taking a break from drinking this month” is more than enough. Having a non-alcoholic beverage in your hand, like a seltzer with lime, can also prevent people from offering you a drink in the first place. The key is to feel confident in your decision and have a few go-to phrases ready so you’re not caught off guard.
Dryish January is the perfect time for a little self-reflection. This isn’t about judgment; it’s about curiosity. Take a moment to think about why you drink and how it truly makes you feel. As we’ve said before, if you’ve ever questioned whether you have a healthy relationship with alcohol, that’s a good sign that a period of mindful reduction can be beneficial. Consider keeping a journal to jot down your thoughts, feelings, and any cravings you experience. Understanding the role alcohol plays in your life is the first step toward making intentional changes. This is where tools designed to help you practice mindful drinking can be incredibly valuable, guiding you to build awareness around your habits and motivations.
When you’re focused on cutting back on something, it’s easy to get stuck on what you’re “losing.” Shifting your mindset to one of gratitude can completely change your experience. Instead of dwelling on the drink you’re not having, focus on what you’re gaining: clearer mornings, better sleep, more energy, and saved money. As the Counseling and Wellness Center at Western Washington University simply puts it, "Make a list of things you are thankful for." Try starting or ending your day by writing down three things you’re grateful for. This simple practice can help you appreciate the positive changes you’re making and reinforces your motivation to stick with your goals. Gratitude is a powerful tool for improving overall well-being and resilience.
Dryish January can be a great option for anyone who wants to change their drinking habits without saying goodbye to alcohol altogether. Part of the benefit of participating in Dryish January is that it can be whatever we want it to be, whether by limiting the number of drinks we consume in a week or by practicing mindful drinking. The goal is to make small, sustainable changes. Cutting back on alcohol can lead to significant improvements in our health and well-being, from a healthier weight and heart to better sleep and improved mood. If you’ve wanted to change your relationship with alcohol but haven’t known where to start, Dryish January is a good place to begin!
Reframe can help guide and support you during your Dryish January journey. We’re a science-backed app that has helped millions of people cut back on their alcohol consumption and enhance their physical, mental, and emotional well-being.
Think of Dryish January as a launchpad, not a finish line. The goal isn’t just to get through the month; it’s to use this time as a learning experience that informs your habits for the rest of the year. Pay attention to how you feel on days you don’t drink versus days you do. Notice your energy levels, your mood, and the quality of your sleep. These insights are invaluable and can help you build a sustainable, healthier relationship with alcohol long-term. If you've been wanting to change your drinking habits but weren’t sure where to start, this month provides the perfect opportunity to gather personal data and decide what a healthy future looks like for you.
Making a significant life change is tough, and we aren’t meant to do it alone. Leaning on others isn’t a sign of weakness; it’s a sign of incredible strength. Let a trusted friend, partner, or family member know about your goals. Having someone to text when you’re feeling tempted or to celebrate a milestone with can make all the difference. And while you’re thanking them, don’t forget to thank yourself. Acknowledging your own effort and showing yourself compassion, especially if you have a setback, is crucial. You are taking a major step toward better well-being, and that deserves to be celebrated every step of the way.
Embarking on a Dryish January journey is a powerful decision, and you don’t have to rely on willpower alone to see it through. Having the right resources can transform a challenging month into an empowering experience. From digital tools that fit in your pocket to communities that offer around-the-clock encouragement, a wealth of support is available to help you stay on track and feel connected. Leveraging these resources is a smart strategy that provides structure, accountability, and motivation when you need it most. Think of them as your personal toolkit for building new habits, helping you manage social situations, understand your patterns, and ultimately achieve the goals you’ve set for yourself this month and beyond.
When it comes to finding support, your phone can be one of your most powerful allies. There are numerous digital resources designed to help you on your journey.
We created Reframe to provide guidance and support for your entire journey. As a science-backed app that has helped millions of people reduce their alcohol consumption, we offer a comprehensive approach grounded in neuroscience. Inside the app, you’ll find a personalized drink tracker, evidence-based programs to help you understand your triggers, and daily motivation. Plus, you get access to a thriving 24/7 community, so you’re never alone. It’s the perfect companion to help you explore your relationship with alcohol and enhance your overall well-being during Dryish January and for the long haul.
Beyond Reframe, the digital world offers many avenues for support. Online communities, like Reddit’s r/stopdrinking forum or various sober-curious groups on social media, provide spaces to share experiences and find solidarity with others on a similar path. You can also find countless podcasts dedicated to sobriety and mindful drinking that offer inspiration and practical advice during your commute or workout. Exploring these resources can add another layer of encouragement to your toolkit, helping you feel connected to a larger movement of people who are also redefining their relationship with alcohol.
For those practicing mindful drinking or setting specific limits, understanding how alcohol physically affects your body is key. A Blood Alcohol Content (BAC) calculator is an excellent educational tool for this. It helps you visualize how different factors—like your weight, the number of drinks you’ve had, and the time frame—impact your level of intoxication. While it should never be used to determine if you’re okay to drive, it can be incredibly insightful for staying within your personal limits. Seeing the numbers can make the abstract concept of "one more drink" very concrete, empowering you to make more conscious and informed decisions throughout your Dryish January.
What if I have a drink during my Dryish January? Does that mean I’ve failed? Not at all! The whole point of a “dryish” approach is to remove the pressure of perfection. This isn’t an all-or-nothing challenge. If you have a drink at a celebration or after a tough day, it’s simply a moment to acknowledge, not a reason to give up. The goal is progress and awareness, so you can just pick back up the next day. It’s about being intentional, not infallible.
How do I figure out what my “dryish” rules should be? This is entirely up to you, which is the best part. A great starting point is to look at your current habits and find one small, manageable change. This could mean committing to no alcohol on weeknights, setting a limit of three drinks per week, or deciding to only drink during social occasions. The key is to choose a goal that feels realistic and supportive for your life right now.
Will I really feel any benefits if I’m not quitting alcohol completely? Yes, absolutely. You don’t have to go completely sober to experience positive changes. Even a modest reduction in your alcohol intake gives your body a much-needed break. Many people report better sleep, more stable energy levels, and clearer skin within a couple of weeks. It’s about reducing the overall load on your system, and your body will thank you for it.
I’m worried about feeling awkward or left out at social events. How do I handle that? This is a common concern, and being prepared makes all the difference. It often helps to have a non-alcoholic drink in your hand, like a seltzer with lime, so people are less likely to offer you something. If they do, a simple, “No thanks, I’m good for now” is usually enough. You don’t owe anyone a big explanation. Remember, you’re there for the company, not just the drinks.
Does this have to be done in January? Not at all. While "Dryish January" has a nice ring to it, the principles can be applied any time of year. You can have a "Mindful March" or a "Sober-Curious Summer" whenever you feel you need a reset. The goal is to find a period that works for you to reflect on your habits and make intentional changes, regardless of what the calendar says.
