With celebrations in full swing it’s easy to get carried away and drink more, or become drunker, than you intended.
Now the mindful drinking movement suggests that checking in before that first sip could stop you waking, mortified, to the hangover from hell.
So before you even pick up that first glass, stop to ask yourself: “Am I…”
Hungry?
“When you drink on an empty stomach the alcohol passes directly into your bloodstream,” says Rob Hobson, head of nutrition at Healthspan (healthspan.co.uk).
“Eating with alcohol means it stays in the stomach for longer, slowing its absorption and effect on the body.”
- Limit the damage: “Eat an hour before your first drink (a protein/fat-filled snack – a chicken sandwich or hummus with flatbreads is ideal). If food is on the way, delay alcohol until it arrives. Or choose a drink you can dilute, and sip it slowly.”
Thirsty?
Arriving parched means you’re more likely to down the first drink quickly.
“When you are dehydrated, any drink is going to be desirable,” explains pharmacist Abbas Kanani (chemistclick.co.uk).
“Being dehydrated is also likely to intensify the effects of alcohol.”
Because alcohol is a diuretic – increasing urine production and dehydrating the body further – you may then find yourself caught up in a cycle of drinking more to quench ever-decreasing hydration levels.
- Limit the damage: Sip from a bottle of water en-route. Make your first two drinks water or mocktails, then alternate and accompany alcohol with water.
Tired?
Studies have shown that being tired enhances the effects of alcohol, causing you to feel drunker more quickly, says Abbas. “Drinking when tired is also particularly dangerous as it can intensify the slow reaction times caused by alcohol – which could lead to serious injury,” adds Martin Preston, Founder of Delamere rehab clinic (delamere.com).
Finally, alcohol also disrupts your sleep, meaning you get even less essential slumber, which will leave you feeling even more sluggish when the morning comes.
- Limit the damage: “Consume water before, during and after drinking alcohol to keep energy levels topped up,” advises Martin. “Limit your drinks, book a taxi well in advance and don’t change your planned exit time.”
Stressed or upset?
Drinking to relax might feel as if it is helping initially, but it can have the opposite effect, explains Martin. “Alcohol is a depressant which disrupts the balance of chemicals and the process of how your brain regulates emotions,” he says.
“However, those who are under stress will already be experiencing this imbalance in their brain – so adding alcohol into the mix is likely to exacerbate these feelings.”
- Limit the damage: “If you’re stressed or upset it’s best to steer clear of alcohol so you can minimise the risk of heightened feelings of anxiety and focus on taking care of your mental wellbeing,” says Martin.
At a house party?
Note generous home pours – especially with spirits, say experts at Drinkaware.
“Single shot measures in pubs and bars are 25ml, which doesn’t look like a lot in a glass – so don’t be fooled into over-pouring when serving yourself and others.”
Convivial hosts continually topping up prosecco or wine before you’ve finished your drink can also mean you’ll lose track of how much booze you’ve had.
- Limit the damage: Use an alcohol measure and ensure your glass is empty before allowing it to be refilled so you can track your consumption more carefully.
With heavy drinkers?
“Everyone has different tolerances to alcohol and drinking with friends who can consume more drink than you may encourage you to drink more than you might usually,” says Martin.
“Drinking in excess can lead to symptoms of drowsiness, vomiting, slurring words and in some serious cases loss of consciousness or difficulty breathing, which can sometimes be fatal, so be careful, particularly if someone else suggests rounds of shots.”
- Limit the damage: “Once you’ve decided on your limits, don’t waver,” says Kate Bee, founder of the Sober School (thesoberschool.com).
“Saying, ‘No, I’ve had enough’, is only going to be uncomfortable for a brief moment – and it’s nothing compared to the discomfort of a hangover. Besides, pressuring someone to drink is unacceptable,” she adds.
“Remember, drinking isn’t just about the time you spend drinking.
“It’s about the whole 24 hours following that too because that’s how long you’ll feel the effects for. So ask yourself what you want that 24-hour period to look like.”
Nervous?
Although alcohol can initially make you feel more relaxed and less inhibited, these effects wear off quickly – which can trigger a vicious cycle of drinking more to get the same effects, says Martin.
“If you rely on alcohol to mask anxiety, you may find you become reliant on it to relax – putting you at risk of alcohol dependence.”
- Limit the damage: “Remind yourself that you’re great at socialising sober as you do it all the time,” says Kate. “For some reason, we think evenings are different. They aren’t.”
Having two soft drinks first gives you time to relax into a new environment, suggests Dru Jaeger, co-founder of mindful drinking movement Club Soda (joinclubsoda.com).
Ovulating or menopausal?
Scientific studies suggest women may be more vulnerable to the effects of alcohol or more likely to overindulge when oestrogen levels are higher – around the time of ovulation and in the run up to a period.
However, this doesn’t mean you’ll see less of an impact during and after menopause when hormone levels drop. Experts believe oestrogen helps keep us hydrated, so the menopause can cause our bodies to lose the ability to retain water.
These decreased water levels along with higher body fat means alcohol is more “concentrated” in our system, so we become less tolerant to it.
- Limit the damage: Keep track of your cycle and adjust alcohol consumption.
