Practical advice to BeAlcoholSmart

Enjoy alcohol while keeping risks low. Quick tips, unit calculator, and support to help.

Calculate your units Cutting-down tips

UK low-risk guidance at a glance

  • No more than 14 units a week, for both men and women.
  • Spread drinking over 3 or more days; avoid bingeing.
  • Have several drink-free days if you're cutting down.
  • One UK unit = 10ml / 8g pure alcohol.

Sources: NHS and UK Chief Medical Officers' guidance.

Common drinks

Pint of 4% beer ≈ 2.3 units
175ml wine at 13% ≈ 2.3 units
25ml spirit at 40% ≈ 1.0 unit
330ml lager at 5% ≈ 1.7 units

These are estimates. Always check the label and use the calculator below.

Unit calculator

Work out units for any drink. Formula: units = (ml × ABV%) ÷ 1000.

Drink type ABV % Volume (ml) Qty Units
Rows total 0.00

What does 14 units look like?

Rough equivalents

  • 6 pints of 4% beer
  • 6 medium (175ml) glasses of 13% wine
  • 7 double (50ml) measures of 40% spirits

Always check actual labels; strengths vary.

Spread it out

If you drink most weeks, spread your drinks over 3+ days and avoid heavy sessions. Try building in drink-free days.

Practical ideas

Simple ways to cut down

Switch size & strength

Choose smaller serves (e.g. 125-175ml wine, 25ml spirits) and look for lower-ABV options.

Alternate with soft drinks

Go drink-for-drink with water or alcohol-free alternatives to pace yourself.

Plan your week

Pick drink-free days and stick them in your calendar. Save drinking for planned occasions.

Eat first, sip slower

Food slows absorption. Avoid rounds; set your own pace.

Set a budget

Decide how much you'll spend before you go out; leave cards at home if needed.

Track your units

Use the calculator above and keep under 14 units most weeks.

Staying safe

Driving

The safest choice is don't drive after drinking. UK legal limits differ in Scotland vs the rest of the UK. Penalties are severe.

  • England, Wales, NI: 35µg/100ml breath; 80mg/100ml blood.
  • Scotland: 22µg/100ml breath; 50mg/100ml blood.

You can still be over the limit the morning after. Arrange a lift, taxi, or use public transport.

Pregnancy & trying to conceive

The NHS recommends not drinking at all when pregnant or trying to become pregnant to keep risks to your baby to a minimum.

If you're finding that difficult, speak to your GP or midwife for support.

Want support on your terms?

Cutting down doesn't have to mean quitting. If you want confidential advice or feel your drinking is getting risky, these UK options can help:

Your GP

First port of call for non-judgemental advice and local referrals.

NHS alcohol support

Drinkline (UK)

Free, confidential helpline.

Call 0300 123 1110 (Mon-Fri 9am-8pm; Sat-Sun 10am-4pm).

More helplines

Check your units online

Prefer an app? Try DrinksRation (designed to help UK Armed Forces and the wider public track and cut down).

App Store Website