Consuming more than 14 units of alcohol per week on a regular basis can pose serious health risks.
The number of units in each drink varies depending on its size and alcohol content.
Recent research has highlighted stronger connections between alcohol consumption and certain health conditions, including various cancers.
The previous belief that moderate drinking could benefit heart health has been reconsidered, with current evidence suggesting this protective effect is not as strong as once thought.
Low-Risk Drinking Guidelines
To reduce health risks associated with alcohol:
- Both men and women are advised to limit their alcohol intake to no more than 14 units per week.
- If consuming up to 14 units weekly, spread the drinking over at least 3 days.
- To lower your intake, try having several alcohol-free days each week.
If you are pregnant or planning to become pregnant, it’s safest to avoid alcohol entirely to minimize any risks to the baby.
No Completely “Safe” Drinking Level
Drinking under 14 units per week is considered low-risk but not entirely “safe,” as no level of drinking is free from risk.
Consuming over 14 units a week regularly for 10 to 20 years is associated with an increased risk of:
- Mouth, throat, and breast cancers
- Stroke
- Heart and liver disease
- Brain and nervous system damage
Excessive alcohol use can also negatively impact mental health, with studies showing links to self-harm, including suicide.
The health impact of alcohol depends on your overall intake—the less you drink, the lower your risk.
Risks of Heavy Drinking in One Session
Drinking heavily in a single session can increase the risk of:
- Accidents, potentially fatal
- Misjudging risky situations
- Loss of self-control, such as engaging in unprotected sex or violent behavior
To reduce risks during a heavy drinking session:
- Limit the amount you consume
- Drink slowly
- Eat food alongside alcohol
- Alternate alcoholic drinks with water or non-alcoholic beverages
