Do You Feel Like You’re Drinking Too Much? Try These Hacks to Drink Less

Drinking less alcohol may be one of your health goals. Maybe, like many people in the U.S., you've increased your intake in recent years. Or you may have heard the warnings that no alcohol is considered risk-free.

But alcohol is often woven into social situations, and it may be part of your weekly routine. So it's not always easy to cut back. Still, even making small changes can make a difference. And once you cut back in some places, it may get easier to reduce your drinking in others.

Here we've rounded up some great strategies and hacks to help you drink less.

Why cut back on drinking?

There are many reasons why people decide to drink less or stop drinking altogether. Health is a big one. Studies have found that even light to moderate drinking may increase certain health risks. Moderate drinking is considered to be 1 drink or less a day for women and 2 drinks or less a day for men.

Though heavier drinking is associated with greater health risks, moderate drinking has been linked to an increased risk of medical conditions, including:

• Heart disease

• Several types of cancer

• Dementia

• Osteoporosis

Aside from the health risks, drinking alcohol can make you feel less energetic and affect your sleep.

How to drink less

Drinking less alcohol can be challenging because it's often a part of how people socialize. It can be difficult to go against social norms. It's also viewed as an acceptable way to de-stress at the end of a hard day of work.

Here are some strategies that may help you drink less when you're out with friends - and tips to drink less at home, too.

Set drink limits

Think about how many drinks you want to have in a week. And set a daily limit, too. Try to calculate how much you typically drink now, and choose an achievable goal. It's a good idea to designate some days that are alcohol-free. To help with your goal:

• Write down your limits. Get as specific as you can. This can help reinforce your goal.

• Keep a log for a few weeks. Keep track of what and how much you drink. It can be easy to forget or not realize what you drink over a week. Try using a drink tracking app to record your drinks.

• Know drink sizes. The sizes of drinks at restaurants or at home are often bigger than the official definition of a drink. So you may be drinking more than what's considered moderate drinking. According to the CDC, 1 drink equals 12 oz of beer (5% alcohol), 5 oz of wine, and 1 ½ (1 shot) of distilled spirits like gin, vodka, or rum.

Skip drinking solo

It can be relaxing to have a drink at home at the end of the day. But sometimes this can become a nightly ritual. Consider cutting back on the nights you drink at home, and maybe saving it for the weekend. Try to think of drinking as a special activity that you do when socializing with others.

Here are some tips that may make it easier to cut back on alcohol at home:

• Don't stock up. Avoid keeping a supply of your preferred drink at home. This creates a small obstacle since it means you'll have to go shopping if you want a drink.

• Skip boxed wine. Having opened wine at the ready gives you easier access. Boxed wine also makes it easy to top off your glass.

• Buy a half-bottle of wine. Half bottles contain about 2 ½ glasses of wine. So you may have an open bottle for 2 nights rather than for several days.

• Create a different evening ritual. Rather than de-stressing with a drink, try having a hot cup of tea to relax. Experiment with herbal teas, chai tea, and green tea.

• Find other ways to unwind. Look for activities you can do at the end of the day instead of having a drink. You can try a yoga video, gardening, or going for a walk.

Drink hacks when socializing

When you're out with friends at a restaurant or party, you may feel social pressure to drink. Here are some strategies to drink less that you may be comfortable trying:

• Wait before ordering. Don't immediately order a drink when you get to a restaurant. Ask for some water or sparkling water and say that you're still deciding. You can do the same at a party. That delay may help reduce the number of drinks you'll have.

• Take a break. If you've finished a drink and are thinking of having another, wait 20 minutes. That may be enough time for the desire for another drink to pass.

• Alternate with sparkling water. Make your second drink sparkling water or other nonalcoholic drink. Sometimes all you need is a glass in your hand to reduce any urge to have more alcohol, said Kerry Benson, MS, RD, LDN, co-founder of The Sober Curious Dietitians.

• Sample a mocktail.Mocktails are mixed drinks without alcohol. They have become more sophisticated and popular in recent years.

• Get a lite. Lite beer has less alcohol than regular beer (but the difference may be minor). Or you can have a wine spritzer (wine and seltzer) to lower the amount of alcohol in a glass of wine. You can also ask the bartender to go light on the alcohol if you're having a mixed drink.

Find alcohol-free activities

It's easy to get stuck in socializing patterns, like meeting for a drink or dinner. But if you get a little creative, most people will be open to new ideas. Look for activities that don't revolve around alcohol.

Here are some you can suggest to a friend:

• Go for a walk or jog.

• Play pickleball.

• Meet for coffee or ice cream.

• See a movie.

Also think about relaxing hobbies or activities you can do on your own instead of drinking. Some examples include:

• Gardening

• Knitting

• Taking an art or language class

• Reading or journaling

• Yoga

• Any sport, like tennis or cycling

How to take the awkwardness out of saying no to a drink

You may feel uncomfortable if you're the only person who isn't drinking. Although sometimes when one person orders a nonalcoholic drink, others follow.

There's no reason to ever have to explain yourself if you choose not to drink. But if you're more comfortable having a reason, here are a few things you can say:

• I'm the designated driver.

• I'm on medication.

• I'm on a diet.

• I'm doing a cleanse.

• I have an early morning.

• I'm going to the gym later.

• It's Dry January.

The benefits of drinking less

Cutting back on alcohol can have many benefits for your health and well-being. These include:

• More energy

• Improved mood

• Better sleep

Cutting back on alcohol may also:

• Help with weight management

• Improve heart health

• Decreased cancer risk

Support and resources

Some people may need more support to cut back on drinking alcohol. Maybe you have a hard time saying no in social situations.

If you're having trouble changing your alcohol-use habits, it may be helpful to see a therapist. They can help you understand your motivations for drinking and give you strategies that can help you drink less.

If you have trouble managing your alcohol use, see your primary care provider. They can help you safely reduce your alcohol intake and may be able to prescribe medications that can help you stop drinking. Support groups like Alcoholics Anonymous (AA) can also be very helpful.