How Many Units of Alcohol Is Safe? UK Drinking Guidelines Explained

Understanding how much you're really drinking is the first step to making informed choices about alcohol. Below, we break down UK drinking guidelines, what counts as a unit, the health risks of drinking too much, and practical steps for cutting down.

How many units of alcohol should I drink?

The UK Chief Medical Officers recommend that both men and women drink no more than 14 units of alcohol per week (Drinkaware, 2026).

  • Spread these 14 units over three or more days, rather than drinking them all at once.
  • Have several alcohol-free days each week.
  • Avoid binge drinking — defined as more than 8 units in a single session for men, or more than 6 units for women (Drinkaware, 2026).

There is no completely "safe" level of drinking, but staying within 14 units a week is considered low risk (Drinkaware, 2026).

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How many units are in my drink? Alcohol units calculator table

A unit of alcohol isn't about the size of your glass — it's a measure of the pure alcohol in your drink, calculated as: Units = (ABV% × volume in ml) ÷ 1,000 (NHS, 2026).

Drink

Approx. units

Single spirit measure, 25ml (40% ABV)

1 unit

Small glass of wine, 125ml (12% ABV)

1.5 units

Pint of ordinary-strength lager/beer (4% ABV)

2.3 units

Medium glass of wine, 175ml (12% ABV)

2.1 units

Pint of strong lager or beer (5% ABV)

3 units

Large glass of wine, 250ml (13% ABV)

3.25 units

Standard bottle of wine, 750ml (13% ABV)

9.75 units

Could you be misusing alcohol?

It might be worth reflecting on your drinking habits if:

  • You feel you should cut down on drinking.
  • Friends or family have commented on your alcohol use.
  • You feel guilty about drinking.
  • You use alcohol to cope with nerves or to relieve a hangover.
Close-up of a man's hand holding a glass of whisky while seated on a sofa

The potential harms from alcohol

Short-term effects of drinking alcohol can include:
  • Low energy levels and poor sleep quality.
  • Hangovers, leaving you feeling unwell the next day.
  • Weight gain from increased calorie and sugar intake, which raises your risk of diabetes.
  • High blood pressure and mental health difficulties such as anxiety or low mood.
  • Digestive problems, including acid reflux and inflammation of the stomach or pancreas.
  • Fertility problems, erectile dysfunction, or risks to an unborn baby during pregnancy.
Long-term effects of drinking heavily over 10–20 years can include:
  • Increased risk of cancer, including mouth, stomach, and breast cancer (Cancer Research UK, 2026).
  • Development of heart disease, liver disease, or stroke.
  • Permanent brain and nerve damage.

Benefits of cutting down on alcohol

Short-term benefits:

  • Better sleep and increased energy.
  • Easier to maintain a healthy weight.
  • Improved mood and mental clarity.
  • Feeling physically fitter and more active.

Long-term benefits:

  • Reduced risk of cancer and other chronic illnesses.

  • Reduced risk of development of liver disease, with reversal possible (depending on severity of damage)

If you're dependent on alcohol, it's important to stop drinking only under supervised professional advice, as withdrawal symptoms can be severe.

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How to cut down or stop drinking alcohol

Making small, achievable changes can help you stay in control of your drinking:

  • Make a plan — set clear, realistic goals for cutting down

  • Tell others — share your plan with friends or family for support.

  • Stay positive — focus on the benefits you'll experience.

  • Stay hydrated — drink water between alcoholic drinks.

  • Choose smaller, less strong drinks — opt for lower-ABV options.

  • Try alcohol-free campaigns — like Dry January or Sober October, to build momentum.

Frequently asked questions

 The UK guideline is no more than 14 units a week for both men and women, spread across three or more days (Drinkaware, 2026).

More than 8 units in one session for men, or more than 6 units for women (Drinkaware, 2026).

On average, about one hour, though this varies from person to person (Drinkaware, 2026)

Fatty liver, an early stage of alcohol-related liver damage, can begin to reverse within six weeks of cutting down or stopping drinking (British Liver Trust, 2026). More advanced liver damage may not be reversible, so it's important to seek medical advice.

No. There is no level of drinking that's completely free of risk, but staying within 14 units a week is considered low risk (Drinkaware, 2026).

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