How to Control Your Drinking: Staying Within the UK Recommended 14 Units Per Week
Key Takeaways
The UK advises drinking no more than 14 units of alcohol per week to minimise health risks.
Understanding units and setting personal limits can help regain control.
The Sinclair Method (TSM) offers a science-backed solution for lasting change.
Tools like Rethink Drink provide structured support for recovery.
Booking a free screening call is a positive first step towards managing alcohol use.
Understanding the UK Recommended Amount: 14 Units Per Week
In the United Kingdom, the Chief Medical Officers advise that to keep health risks from alcohol low, adults should drink no more than 14 units of alcohol per week. This guideline is the same for both men and women, and it is best to spread the intake across three or more days rather than consuming it all at once.
What Does 14 Units Look Like?
Here is a quick guide to visualising 14 units:
A 175ml glass of wine (12% ABV) contains about 2.1 units.
A pint of beer (5% ABV) contains approximately 2.8 units.
A 25ml shot of spirits (40% ABV) counts as 1 unit.
Staying within 14 units could mean, for example:
Six pints of 4% beer across a week.
Six medium glasses of 13% wine spread over several days.
Many of us are surprised at how quickly units add up, making it essential to monitor drinking habits closely.
How to Control Your Drinking and Regain Balance
For those of us who find that alcohol consumption has crept beyond the recommended limit, it is reassuring to know there are proven strategies to help regain control.
Practical Tips to Manage Your Intake
Track your units: Keep a daily record using apps or a simple notebook.
Set specific goals: Decide how many days per week you will drink, and stick to it.
Switch to lower ABV options: Choose drinks with lower alcohol percentages.
Alternate with soft drinks: Space out alcoholic beverages with water or alcohol-free options.
Never drink on an empty stomach: Food slows the absorption of alcohol, helping you stay more aware.
A structured approach like The Sinclair Method (TSM) can offer additional support, helping those struggling to moderate drinking levels with a scientific method focused on long-term success.
Get a Handle on Your Drinking Again with TSM
If you are finding it challenging to stay within 14 units per week, The Sinclair Method (TSM) could be the solution. TSM uses targeted medication (usually Naltrexone) to gradually reduce the brain’s cravings for alcohol, promoting what is known as pharmacological extinction.
Unlike abstinence-based programmes, TSM allows you to continue drinking while retraining your brain’s response to alcohol, leading to:
Fewer cravings
Less binge drinking
Natural reduction of alcohol intake
At Rethink Drink, we specialise in providing coaching and support for individuals following TSM. We offer personalised strategies to help you stay within healthy limits and build a sustainable relationship with alcohol.
Why 14 Units Per Week Matters
Sticking to 14 units or fewer per week can significantly lower the risks of:
Liver disease
Heart disease
Various cancers
Mental health issues
Moreover, keeping within the UK recommended amount often leads to better sleep, improved mood, increased energy, and enhanced overall wellbeing.
Take Action: Your Journey Starts Today
If you recognise that your drinking has edged beyond what feels comfortable, you are not alone. Thousands have found lasting change through supportive, compassionate approaches like TSM.
🌟 Ready to rethink your drinking?
Book your free screening call today and start your journey towards healthier, happier living.