Drink a bit less, feel a bit better

Know your units, add a few more drink free days and see what you save, using the UK Chief Medical Officers 14 unit guideline.

The plan, in 4 steps

  1. 1Count a normal week
  2. 2Plan some drink free days
  3. 3See what you get back
  4. 4Know the morning after

Step by step

Four steps to drinking less

Start by counting a normal week. No one sees the numbers but you, and nothing is saved.

  1. Count a normal week

    Pints, glasses and measures into units. The UK low risk guideline is no more than 14 units a week, spread over three or more days.

    Open the alcohol units calculator

  2. Plan some drink free days

    Having several drink free days each week is one of the simplest ways to cut down. This tracks your streak and cheers you on.

    Open the alcohol free streak

  3. See what you get back

    Fewer drinks often means fewer calories, better sleep and more money. Seeing the numbers can be a good nudge.

    Open the alcohol calories calculator

  4. Know the morning after

    Alcohol leaves your body at roughly one unit an hour, and nothing speeds it up. This explains why the morning after can still be risky for driving.

    Open the drink driving explained

The guideline

What 14 units looks like

The UK Chief Medical Officers advise that it is safest not to drink more than 14 units a week regularly, spread over three or more days. Fourteen units is roughly:

Six pints

Six pints of 4% beer or lager. A pint of stronger 5% lager is closer to 3 units.

Six glasses

Six 175 ml glasses of 13% wine. A large 250 ml glass is over 3 units.

Fourteen singles

Fourteen single 25 ml measures of 40% spirits. Home measures are usually bigger.

Cutting down

Ideas that help

  • Have several drink free days each week, and plan what you will do instead.
  • Try lower strength or alcohol free options. Many are good now.
  • Use smaller glasses, alternate with water, and do not top up glasses before they are empty.
  • Eat before and while you drink.
  • Tell a friend what you are doing, or try the free NHS Drink Free Days app.

If you drink a lot every day, do not stop suddenly. Shaking, sweating, anxiety or seeing things when you stop can mean your body has become dependent, and stopping too quickly can be dangerous. Your GP can help you cut down safely.

Support

Free help, if you want it

Your GP can talk things through and refer you to local alcohol services, which are free and confidential. You can also call Drinkline on 0300 123 1110 (England, weekdays 9am to 8pm, weekends 11am to 4pm), or Alcoholics Anonymous on 0800 917 7650. If someone else's drinking is affecting you, Al-Anon is there for families and friends.

Questions

Common questions

What is a unit of alcohol?

One UK unit is 10 ml, or 8 g, of pure alcohol. That is about the amount an adult body can clear in an hour, though this varies.

Is it fine to save my 14 units for the weekend?

Spreading them over three or more days is safer. Drinking a lot in one go raises the risk of accidents and injuries, and makes the next day harder too.

Does coffee or a cold shower sober you up?

No. Only time clears alcohol from your blood. Coffee can make you feel more awake, but you are just as drunk.

Can I drive the morning after?

Not always. If you drank a lot late at night, you may still be over the limit the next morning. The limit is lower in Scotland than in the rest of the UK, and the safest choice is no alcohol at all before driving.

How do I know if I am dependent on alcohol?

Signs include needing a drink to get going, finding it hard to stop and feeling shaky or sweaty when you do. If that sounds familiar, please talk to your GP before cutting down, as stopping suddenly can be risky.

Sources

Last checked 21 October 2026. Every calculator on this page links to its own sources too. More in Sleep, drinks and habits.

Talk to someone

Your GP or a local alcohol service can help you cut down safely, in confidence. If you drink every day and feel unwell when you stop, please get advice before stopping.

Other goals

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