Freshers' week survival guide

Freshers’ Week is an institution at British universities. It’s a great time to meet new people, try new things and set yourself up to make the most of your time at university. 

You’re probably wondering which clubs and societies to join, which nights out sound best and who you want to hang out with. And you also need to decide what part - if any - alcohol is going to play for you in freshers’ week and beyond.

If you decide not to drink, you will be joining a growing number of your peers. Drinkaware research shows just over one in four 18 to 24 year olds don’t drink at all (26 per cent, up from 14 per cent in 2017). But that means three out of four young adults do drink, and young people are more likely to binge drink than other age groups.¹ 

Not drinking can be a great choice to have an active hangover-free social life, and if you choose to drink there are a few things you can do to look after yourself. Read on for our Freshers’ Week survival guide to stay safe and enjoy yourself.

Know your limits

It’s safest not to drink more than 14 units of alcohol a week, and to have at least three drink free days each week. Following these UK Chief Medical Officers' (CMO) low risk drinking guidelines will help you keep you safe in the short-term of a night out²  - you are less likely to suffer from alcohol poisoning, more able to avoid risky situations and in be a better position to help if a friend has drunk too much.

And the low risk drinking guidelines are designed to keep your long-term health risks from alcohol low too. There’s no better time to get in the habit than now. 

Worried you may be drinking too much? Take the Drinkaware Drinking check, a short self-assessment.

Before heading out 

Eating isn’t cheating 

Eating before you go out is a smart move - so now’s the time to put those student cooking skills to the test. Food helps slow the absorption of alcohol, meaning your blood alcohol level won’t go up as quickly.³ That means you have a reduced risk of serious – potentially even fatal - problems like alcohol poisoning. 

Carbs or protein like pasta, potatoes or chicken are a good choice for slow release energy – and you’ll be less tempted by that guilty 2am kebab or chips too.

Drinking before you go out? 

There’s nothing wrong with waiting until you’re out to have your first alcoholic drink – alcohol-free cocktails are a great way to start the night. 

If you are planning to have ‘pre-drinks’, alternate them with water to stay hydrated for the night ahead. And if you’re drinking spirits, why not order one of our alcohol unit measure cups for your new digs to avoid over-pouring and keep an eye on how much you’re having.  

While out 

It’s not a race, drink at your own pace 

It takes up to an hour for your body to process each unit of alcohol (a unit is slightly less than you’d find in a typical half pint of lager – find out more about alcohol units here).⁴  

Skinny, short, male, female... everyone copes with alcohol differently, so why try and keep up with your mates? Save face (and money) by slowing down, having a break between drinks and avoiding rounds. Turning down a drink is much less embarrassing than throwing one up.

Looking good, my friend 

For a great night, you want your mates to be on top form too. So, getting snacks and a jug of water for the table could be good for everyone. 

Keeping an eye on your friends (and yourself!) can help avoid the potential embarrassment of being put in a cab, cleaning sick from your shoes or missing out on what might be a great night.

If one of you does overdo it, make sure you know the difference between a bit too much and alcohol poisoning which can be fatal if not treated. If you think someone might be experiencing alcohol poisoning - even if you have doubts - place them on their side in the recovery position and call 999 for an ambulance. 

How to help someone who’s drunk too much

Watch your drink

Spiking a drink - whether with an extra shot of alcohol or another substance – is a serious crime and can make a person seriously vulnerable.⁵  

Recognising the signs of drink spiking – for example noticing a different taste to a drink, or feeling sick or drowsy - can help you and your friends stay safe. If you or your friend suspect you’ve had your drink spiked, tell a bouncer or bar staff if you’re out, and call an ambulance if their condition deteriorates. 

Read our drink spiking guide for all of the facts.

Drink spiking - the facts 

Don’t drink and drown 

Alcohol numbs the senses, particularly sight and sound.⁶ You are more likely to have an accident⁷ and because of the way alcohol affects your senses, swimming can be fatal.⁸ 

Almost half (46%) of accidental drownings amongst 18-24 year olds involve alcohol and/ or drugs according to the Royal Life Saving Society (RLSS).⁹ Sadly, many victims have been university students – the RLSS have a dedicated Don’t Drink and Drown campaign with stories from people who have been affected, and advice on how to stay safe. 

Heading home 

Mine’s a pint…of water 

If you stop drinking alcohol before the end of the evening and get some water in, your body can get ahead start sorting itself out, which means getting home safely and better chance of a dealing with the hangover the next day.  

Drink a glass of water when you get home too to try to re-hydrate – you’ll thank yourself in the morning. 

Sticking together 

Make sure you leave the pub or club in pairs or as a group. If someone's disappeared don't assume they’ve headed home, find out for sure. Don’t leave anyone behind.  

Anyone can be vulnerable on a night out – especially if they have drunk too much. So keep a mate with you and try not to spend too much time hanging about at the end of the night.

Is your cab really a cab? 

“Would you like a taxi?” Um. Depends if it really is one. Unlicensed taxis aren’t regulated, so you've got no way of knowing if the driver or vehicle is safe. No matter how late, there's no reason to go for a dodgy cab. 

It’s a good idea to have some numbers for local cab firms stored on your phone or ask a member of staff in the venue. Stay somewhere safe and well-lit until your cab turns up, ideally with a friend, and if you’re using a taxi app, like Uber or Bolt, you can share your location, so friends can know you’ve got home safely. Learn more about staying safe while drinking. 

Hangover myths 

Hangovers usually involve a headache, nausea, tiredness and dehydration¹⁰ - not a good combination if you’re planning to make the most of the day and not spend it in bed. And, it might sound obvious, but the more you drink, the worse any hangover will be - especially if you drink a lot more than you are used to.¹¹  

And despite what some people might tell you, there’s no such thing as a ‘hangover cure’ – in fact, the only ‘cure’ is not to overdo it in the first place.

One of the worst things you can do is ‘hair of the dog’ drinking. This only delays the problem, and if it becomes a habit will lead to increased tolerance - something that could even lead to alcohol dependence.¹²

Hangover - fact or fiction?