Types of risky drinking

Understanding risky drinking behaviours can help you make informed decisions about your drinking and take steps to stay in control.

Binge drinking

The NHS defines binge drinking as ‘drinking heavily over a short space of time’. Another way of thinking about it is ‘drinking to get drunk’.  

• Drinking six units for women and eight units for men in a short period is considered binge drinking. 

Why it matters:

Drinking a lot quickly can affect your coordination, judgment, and decision-making, increasing the risk of:

• Accidents or injuries
• Alcohol poisoning
• Feeling anxious (hangxiety) or unwell the next day

Tip: Try alternating alcoholic drinks with water or soft drinks and set yourself a drink limit before you start. 

Drinking at home everyday

Having a drink at home to unwind can seem harmless, but when it becomes a daily habit, it can slowly add up. Over time, regular drinking at home can start to affect your physical and mental health, even if you don’t feel the effects right away. 

Why it matters:

• Regular drinking can increase your tolerance, meaning you might need more to feel the same effect
• It can disrupt your sleep and energy levels
• There’s also a higher risk of longer-term health conditions, like liver and heart problems 

Taking a few drink-free days each week can help you feel refreshed and give your body a break. Why not swap your usual drink for a non-alcoholic alternative or a relaxing tea? 

Weekend binge drinking

Some people avoid drinking during the week but drink heavily on weekends— often as a way to relax or celebrate. While it may feel like a “treat,” drinking a lot over a short time can still have an impact on your health. 

Why it matters:

• Drinking heavily on weekends can cause poor sleep, low mood or a rough start to the next week 
• It can still take a toll on your body, even if you don’t drink during the week. It is advised to spread your drinking over the week with several drink-free days each week to stay within the recommended guidelines of no more than 14 units per week 
• It’s easy to lose track of how much you’re drinking when you’re socialising 

Planning alcohol-free activities, like trying out a new hobby, seeing a film, or catching up with friends over a coffee, can help balance your weekends. If you’re drinking, pace yourself, set yourself a limit on how much you plan on drinking and avoid drinking in rounds.

Small steps make a big difference

If you notice any of these drinking patterns in your life, remember that small changes can help you feel more in control and healthier overall. Whether it’s keeping track of how much you're drinking with the MyDrinkaware app, setting personal goals like including drink-free days in the week or swapping your usual drink for a low/no alcohol alternative, every step counts.