As summer holidays wind down, many individuals find that increased alcohol consumption during the warmer months extends into the autumn, a phenomenon noted by Dr. Max Pemberton.
According to a survey by Drinkaware, half of all drinkers report consuming more alcohol while on holiday, with one in five admitting to drinking more during pleasant weather and a similar proportion drinking more when they have no immediate obligations the following day. These factors often coincide with the summer season, leading to a gradual shift in drinking habits.
Pemberton explains that alcohol consumption can creep up insidiously. Tolerance builds over time, meaning the amount of alcohol previously sufficient to produce an effect no longer does, leading to increased intake without conscious decision. Furthermore, everyday cues such as sunshine, the end of the workday, or social interactions can become associated with drinking, reinforcing the habit.
The good news, Pemberton notes, is that these habits are reversible without requiring complete abstinence. He suggests several steps to help individuals bring their drinking back within recommended guidelines, which typically involve no more than 14 units per week, spread over at least three days with several alcohol-free days.
Resetting Drinking Habits
One of the initial steps recommended is to accurately track consumption for a week. Many people underestimate how much they drink, and a stark realization of the total units consumed can be a powerful motivator for change. For reference, a standard bottle of wine contains approximately ten units, a large glass (250ml) is over three units, a pint of lager is nearly three units, and a double gin is about two units.
Implementing regular alcohol-free days is highlighted as a highly effective strategy. Aiming for at least three, ideally consecutive, days without alcohol allows tolerance to decrease, meaning less alcohol will be satisfying when one does choose to drink. These days should be planned in advance and treated as fixed commitments.
Adjusting glass size is another practical tip. Over the summer, larger glasses and measures can become the norm. Returning to smaller wine glasses, half-pints, and single spirit measures at home and when out can significantly reduce overall intake without feeling deprived.
Starting to drink later in the evening can also help break established routines. If 5 p.m. was the usual start time, delaying it to 7 p.m. and then 8 p.m. over a fortnight can disrupt the association between late afternoon and alcohol. Eating before drinking also slows alcohol absorption, reducing its immediate impact and the likelihood of reaching for a second drink.
Incorporating non-alcoholic alternatives is also suggested. Alternating an alcoholic drink with a glass of water or a low/no-alcohol beverage can halve alcohol intake during an evening while keeping one's hand occupied.
Pemberton advises setting a review date, such as four weeks, to reassess consumption levels. If intake is back within guidelines and feels manageable, the effort has been successful. However, if difficulties persist or progress is not made, he encourages individuals to discuss their concerns with their general practitioner, emphasizing that early consultation often leads to simpler solutions.