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and see what game-changing habits you can make today, that can impact your future forever.

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17
standard
drinks spread
over a week
Male
men’s low-risk weekly guideline counter
in an average
week, you have
0
standard drinks
11
standard
drinks spread
over a week
Female
women’s low-risk weekly guideline counter
in an average
week you have
0
standard drinks
Game - Changing Habit Quiz Step one Step two Step three in an average week
Female
I'm Female
Male Male
I'm Male
Let's get started!

Think about your average week. It’s Saturday evening and you’re looking forward to catching up with friends over a few drinks. Would this usually be your first alcoholic drink of the week?

Yes
No

What did you have to drink during the week?

beer
Pint of beer
-
0
+
wine
Glass of wine
-
0
+
cocktail
Cocktail or mixed drink
-
0
+
shandy
Shandy or spritzer
-
0
+
bottle
Bottle of beer
-
0
+

You arrive and join your friends. Which type of drinks would you normally choose?

(You can choose more than one)

beer
Pint of beer
beer
Glass of wine
beer
Cocktail or mixed drink
beer
Shandy or spritzer
beer
Bottle of beer
beer
Water or soft Drinks

How many did you drink?

beer
Pint of beer
-
0
+
wine
Glass of wine
-
0
+
cocktail
Cocktail or mixed drink
-
0
+
shandy
Shandy or spritzer
-
0
+
beer
Bottle of beer
-
0
+
water
Water or soft Drinks
-
0
+

you’re within your low-risk weekly guideline

Try to be mindful of how much you’re drinking every week, explore sober curious and healthier alternatives to protect your physical and mental wellbeing.

By having more alcohol-free days in the week and sticking to your low-risk guideline, you can maintain a healthier lifestyle, feel more motivated to get active and mind your mental health.

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you’re exceeding your low-risk weekly guideline

Many alcohol-related harms like cancer, high blood pressure and depression don’t appear until later in life, so you’re drinking habits now can impact your future health and wellbeing.

Remember, these are guidelines – not a target. Making small changes to cut down or cut out alcohol, and above all to stick to the guidelines, can make a real difference and help to protect your physical and mental health.

Order a Get the Facts pack Use our drinks calculator
in an average week,
you drink x
pint(s) of beer
Why not try
HALF PINTS OR NON-ALCOHOLIC ALTERNATIVES?
in an average week,
you drink x
glass(es) of wine
Why not try
NON-ALCOHOLIC ALTERNATIVES?
in an average week,
you drink x
COCKTAIL(s)/MIXED DRINK(s)
Make sure your
spirits aren’t free-poured and always use a 35.5ml measure
in an average week,
you drink x
shandies or spritzer(s)
WHY NOT TRY
ALTERNATING EACH DRINK FOR A WATER
in an average week,
you drink x
bottles(s) of beer
Why not try
a lower-strength or non-alcoholic beer?
You could also try
wine

Spreading your drinks over the week

wine

Enjoying more alcohol-free days each week

wine

Not keeping alcohol in the house

wine

Explore healthier alternatives to alcohol

what does 11 standard drinks look like?
11 standard drinks in calories
11 standard drinks in exercise
11 standard drinks in potential effects

Drinking alcohol makes you more likely to experience harms including:

  • anxiety
  • accidents or injuries
  • headaches
  • missed workdays
  • diarrhoea
  • excessive mood swings
  • weight gain
  • loss of appetite
  • poor quality sleep
  • bad skin
  • impaired judgment

...and you may be at higher risk of short and long-term damage to both your mental and physical health.

what does 17 standard drinks look like?
17 standard drinks in calories
17 standard drinks in exercise
17 standard drinks in potential effects

Drinking alcohol makes you more likely to have:

  • memory loss
  • anxiety
  • blurred vision
  • excessive mood swings
  • headaches
  • sweats and shakes
  • diarrhoea
  • weight gain
  • loss of appetite
  • trouble sleeping
  • bad skin
  • impaired judgment

...and you may be at higher risk of short and long-term damage to both your mental and physical health.

Did you know?

Sticking to your low-risk weekly guideline can reduce risks to your physical and mental wellbeing. Make sure to spread your drinks over the course of the week, rather than having in one sitting.

For men, that would average out at a maximum of 2.4 standard drinks a day. For women, that would average out at a maximum of 1.8 standard drinks a day.

Warning

You’ve used over half of your low-risk guideline!

Limiting your alcohol intake to a maximum 1610 standard drinks over the course of a week is recommended to reduce the risks to your health.

Warning

You’ve used over half of your low-risk guideline!

Staying within the guidelines is easier than you might think. Make small changes to your drinking habits and feel the benefits on your mind, body and bank balance.

Good choice!

Having more alcohol-free days in the week has so many benefits including more energy, improved mood and increased productivity.

Good choice!

Alcohol dehydrates the body, which can lead to the nausea or headaches. Try to alternate each alcoholic drink with water.

Did you know?

Aim to have at least two alcohol-free days every week, and more if you can.

Keep track of how much drink and don’t exceed your low-risk weekly guideline.

Did you know?

Having six or more standard drinks in one sitting is known as binge drinking. This can increase risks to your physical and mental health.

Did you know?

Drinking a lot of alcohol in a short space of time can put your health and wellbeing at a much greater risk. Keep track of how much you drink and always drink plenty of water.