Reduce Alcohol-Related Pain and Improve Your Health With Reframe!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 forum and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today! 

You just attended the wedding of the year. You laughed, you cried, you sipped champagne. Now you’re back home in your pajamas ready to put your achy feet up and call it a night. That’s when you start to notice how sore your neck and shoulders are. You replay the events of the evening to pinpoint the source. You didn’t do any crazy dance moves. You didn’t have to crane your neck to see. Surely it couldn’t be the champagne — or could it? 

While alcohol’s cognitive side effects are well-known and documented, some people experience more obscure effects, such as neck and shoulder pain. How could alcohol cause that? Should we be worried? We’ll explore all that and more, so put some ice or a heating pad on that shoulder while you read.

Causes of Neck and Shoulder Pain

Before we “blame it on the alcohol,” let’s take a look at some general causes of neck and shoulder pain. Here are some questions to ask yourself:

• Did you do anything out of the ordinary? Sometimes we don’t feel a strain until much later in the day. Did you help a neighbor move a couch? Did you do extra yard work?
• Did you sleep funny? The older we get, the less our body tolerates falling asleep on the couch or with our head tilted.
• Could it be a pinched nerve? These are typically accompanied by some numbness or tingling. 
• Do you have any previous injuries? Some people, athletes especially, can feel recurring pain at the site of a previous injury.
• Is this the first time you’ve experienced this? The answer to the question can help you narrow down or rule out possible causes. 

If you can’t link your neck and shoulder pain to any of these sources, it might be time to take a closer look at alcohol as the prime suspect.

The Musculoskeletal System on Alcohol

To understand how alcohol could cause neck and shoulder pain, we have to understand its effects on our musculoskeletal system (MSK) in general.

We’re all familiar with the movie scenes when a mob of rowdy high school kids barge into a house party and leave every room in a state of disaster. Well, that’s kind of what alcohol does to our body. When alcohol enters our bloodstream, it rapidly disrupts nearly every organ in our body, including the oft-overlooked musculoskeletal system. Let’s take a look at some of the short- and long-term effects.

Short-Term Effects

When we talk about short-term effects, we’re referring to the effects of a single night of drinking. Here’s what could be causing shoulder or neck pain immediately after drinking alcohol:


• Increased risk of injury. It’s no secret that inebriation can impair judgment and coordination, which can often lead to accidents and injury. 

• Dehydration. As a diuretic, alcohol is known to cause dehydration, which can lead to muscle pain and weakness. This usually goes away with rest and rehydration.

• Rhabdomyolysis. In rare instances, a night of heavy drinking may trigger a condition called rhabdomyolysis, which could cause severe muscle pain and damage.


Furthermore, some research indicates that acute alcohol use decreases muscle protein synthesis, which can impair muscle repair and affect musculoskeletal function. 

Long-Term Effects

Most long-term effects of alcohol on the musculoskeletal system are a result of long-term alcohol misuse. The onset of these conditions depends on how much, how often, and how long we drink. For example, someone who drinks heavily every day might experience these sooner than someone who only drinks heavily on the weekends. Either way, the prospects aren’t great: 


• Muscle atrophy. Chronic alcohol consumption can cause muscle weakness and atrophy over time. 
• Decreased bone density. Chronic alcohol use can also decrease bone density, leading to osteoporosis.
• Inflammation. Several studies have determined that chronic alcohol use can lead to persistent inflammation throughout your body. 
• Alcoholic myopathy. This condition, marked by significant loss of muscle function, is common among those with alcohol use disorder (AUD). It impairs physical function and diminishes our quality of life. The good news is that it’s reversible if we commit to abstaining from alcohol.

It’s evident that alcohol can dramatically impact our bones and muscles, but is that the cause of your neck pain?

Does Alcohol Cause Neck and Shoulder Pain?

While there is quite a bit of research about alcohol’s effects on our muscles and bones, there’s not a lot about neck and shoulder pain specifically. Given what we know about alcohol and the musculoskeletal system, however, it’s plausible that drinking alcohol could result in neck pain. To pinpoint the cause, we need to pinpoint when the symptoms begin.

While Drinking Alcohol

If the neck and shoulder pain starts while we’re drinking, and there’s no obvious source of strain or injury, we’re likely dehydrated. This is a sign to set the champagne glass aside and start drinking water instead. Water with added electrolytes (Propel, Core, etc.) help boost hydration, but plain water also works fine.

After Drinking Alcohol

If the pain starts a while after imbibing, there are a few other possible causes: 


• Sleeping position. Remember how sleeping in an awkward position can cause pain? Well, drinking makes us more likely to fall asleep in unusual places or positions. 

• Alcoholic myopathy. Both acute and chronic drinking can cause alcoholic myopathy, a condition that affects muscle mass and function. Alcoholic myopathy presents as muscle pain, weakness, tenderness, swelling, cramping, or tightness, all of which could be contributing to neck and shoulder pain. Dark urine is also a telltale sign of alcoholic myopathy. 

If you have any of these symptoms, consult with your doctor. Untreated alcoholic myopathy can put you at greater risk for heart attack and stroke.

In rare (emphasis on rare) cases, neck pain while drinking alcohol might be a sign of Hodgkin’s Lymphoma (HL). The most common symptom of HL is an enlarged lymph node, often found in the neck. These usually don’t hurt, but some patients report pain after drinking alcohol. Again, these cases are extremely rare, but if you notice anything unusual about your body or are concerned about your muscle pain, the best answer is always to consult with your physician.

How To Treat Neck and Shoulder Pain After Drinking Alcohol

Regardless of the cause, neck and shoulder pain are fairly easy to treat at home: 


• Stop drinking. If you discover you have alcoholic myopathy, the only way to reverse it is to quit drinking. People who do usually make a full recovery within a year. If that’s not the cause of the pain, quitting or cutting back on alcohol can save you pain down the road regardless.
• Rehydrate. Whether or not dehydration is causing your pain, it’s always good to rehydrate after drinking. If it solves your neck problem, great! If not, the rest of your body will still be grateful. 

• Stretch or self-massage. Simple neck rolls and tilts can go a long way to relax sore muscles, and they’re easy to do wherever you are. Gently rubbing the affected muscles with your hands or a massager can also help.

• Use heat or ice packs. Heat packs can relax tight muscles. Ice packs can reduce inflammation. Some people alternate the two for maximum effect. One way or another, heat and ice packs help bring some much-needed comfort and relief. 

• Reduce inflammation. If it’s safe for you to do so, some OTC medications like ibuprofen help reduce inflammation. Please be aware of its interactions with alcohol and other medications. You can always ask your doctor if you’re unsure. 

This may go without saying, but alcohol should not be used to treat the pain, especially if you suspect alcohol could have caused it in the first place. 

When To Seek Medical Treatment

If home treatments don’t work, and pain persists, it may be time to call a doctor. If AUD is involved, a treatment program may be in order. Otherwise, treatment may include physical therapy and strength training. If your heart is in danger, your doctor may prescribe medications like beta-blockers. If the pain is caused by something else altogether, they should be able to determine that as well. 

How To Prevent Neck and Shoulder Pain

Once we resolve this painful episode, let’s make an effort to prevent future ones. There are several ways to keep neck and shoulder pain at bay:


• Track triggers. Anytime you experience neck or shoulder pain, think about what activities might have caused it, and write them down. You may notice a pattern that can help you and your doctor pinpoint a cause and develop a treatment plan. 
• Stretch regularly. Muscle tension can build up throughout our daily activities and tasks. Make some time during your daily routine to move and stretch your neck and shoulders. You can even do it while you finish reading this.
• Manage stress. Stress can be a pain in the neck, both literally and figuratively. Add some deep breathing or meditation to your stretching routine to help manage your stress.
• Avoid alcohol. If you suspect alcohol is contributing to your pain, go without it for a week or two and see if it helps. You might discover other benefits along the way! If going without alcohol for a week seems impossible, Reframe can help get you started and motivate you along the way.

• Maintain good posture. Poor posture can cause a lot of tension in our neck and shoulders. As you go through your daily activities, pay attention to your posture. Try to keep your shoulders back and your neck upright to reduce strain on the surrounding muscles. 

Following these tips will not only help prevent neck pain, but will improve your general well-being.

No Pain, All Gain

There are many different causes for neck and shoulder pain, but alcohol could be a contributing factor because it impacts the musculoskeletal system and could cause localized pain. If you suspect alcohol is causing neck and shoulder pain, the best thing to do is to stop drinking it. Not only could that help relieve your pain, yes, but more importantly, it can help you gain a better quality of life now and avoid long-term musculoskeletal conditions in the future.

You just attended the wedding of the year. You laughed, you cried, you sipped champagne. Now you’re back home in your pajamas ready to put your achy feet up and call it a night. That’s when you start to notice how sore your neck and shoulders are. You replay the events of the evening to pinpoint the source. You didn’t do any crazy dance moves. You didn’t have to crane your neck to see. Surely it couldn’t be the champagne — or could it? 

While alcohol’s cognitive side effects are well-known and documented, some people experience more obscure effects, such as neck and shoulder pain. How could alcohol cause that? Should we be worried? We’ll explore all that and more, so put some ice or a heating pad on that shoulder while you read.

Causes of Neck and Shoulder Pain

Before we “blame it on the alcohol,” let’s take a look at some general causes of neck and shoulder pain. Here are some questions to ask yourself:

• Did you do anything out of the ordinary? Sometimes we don’t feel a strain until much later in the day. Did you help a neighbor move a couch? Did you do extra yard work?
• Did you sleep funny? The older we get, the less our body tolerates falling asleep on the couch or with our head tilted.
• Could it be a pinched nerve? These are typically accompanied by some numbness or tingling. 
• Do you have any previous injuries? Some people, athletes especially, can feel recurring pain at the site of a previous injury.
• Is this the first time you’ve experienced this? The answer to the question can help you narrow down or rule out possible causes. 

If you can’t link your neck and shoulder pain to any of these sources, it might be time to take a closer look at alcohol as the prime suspect.

The Musculoskeletal System on Alcohol

To understand how alcohol could cause neck and shoulder pain, we have to understand its effects on our musculoskeletal system (MSK) in general.

We’re all familiar with the movie scenes when a mob of rowdy high school kids barge into a house party and leave every room in a state of disaster. Well, that’s kind of what alcohol does to our body. When alcohol enters our bloodstream, it rapidly disrupts nearly every organ in our body, including the oft-overlooked musculoskeletal system. Let’s take a look at some of the short- and long-term effects.

Short-Term Effects

When we talk about short-term effects, we’re referring to the effects of a single night of drinking. Here’s what could be causing shoulder or neck pain immediately after drinking alcohol:


• Increased risk of injury. It’s no secret that inebriation can impair judgment and coordination, which can often lead to accidents and injury. 

• Dehydration. As a diuretic, alcohol is known to cause dehydration, which can lead to muscle pain and weakness. This usually goes away with rest and rehydration.

• Rhabdomyolysis. In rare instances, a night of heavy drinking may trigger a condition called rhabdomyolysis, which could cause severe muscle pain and damage.


Furthermore, some research indicates that acute alcohol use decreases muscle protein synthesis, which can impair muscle repair and affect musculoskeletal function. 

Long-Term Effects

Most long-term effects of alcohol on the musculoskeletal system are a result of long-term alcohol misuse. The onset of these conditions depends on how much, how often, and how long we drink. For example, someone who drinks heavily every day might experience these sooner than someone who only drinks heavily on the weekends. Either way, the prospects aren’t great: 


• Muscle atrophy. Chronic alcohol consumption can cause muscle weakness and atrophy over time. 
• Decreased bone density. Chronic alcohol use can also decrease bone density, leading to osteoporosis.
• Inflammation. Several studies have determined that chronic alcohol use can lead to persistent inflammation throughout your body. 
• Alcoholic myopathy. This condition, marked by significant loss of muscle function, is common among those with alcohol use disorder (AUD). It impairs physical function and diminishes our quality of life. The good news is that it’s reversible if we commit to abstaining from alcohol.

It’s evident that alcohol can dramatically impact our bones and muscles, but is that the cause of your neck pain?

Does Alcohol Cause Neck and Shoulder Pain?

While there is quite a bit of research about alcohol’s effects on our muscles and bones, there’s not a lot about neck and shoulder pain specifically. Given what we know about alcohol and the musculoskeletal system, however, it’s plausible that drinking alcohol could result in neck pain. To pinpoint the cause, we need to pinpoint when the symptoms begin.

While Drinking Alcohol

If the neck and shoulder pain starts while we’re drinking, and there’s no obvious source of strain or injury, we’re likely dehydrated. This is a sign to set the champagne glass aside and start drinking water instead. Water with added electrolytes (Propel, Core, etc.) help boost hydration, but plain water also works fine.

After Drinking Alcohol

If the pain starts a while after imbibing, there are a few other possible causes: 


• Sleeping position. Remember how sleeping in an awkward position can cause pain? Well, drinking makes us more likely to fall asleep in unusual places or positions. 

• Alcoholic myopathy. Both acute and chronic drinking can cause alcoholic myopathy, a condition that affects muscle mass and function. Alcoholic myopathy presents as muscle pain, weakness, tenderness, swelling, cramping, or tightness, all of which could be contributing to neck and shoulder pain. Dark urine is also a telltale sign of alcoholic myopathy. 

If you have any of these symptoms, consult with your doctor. Untreated alcoholic myopathy can put you at greater risk for heart attack and stroke.

In rare (emphasis on rare) cases, neck pain while drinking alcohol might be a sign of Hodgkin’s Lymphoma (HL). The most common symptom of HL is an enlarged lymph node, often found in the neck. These usually don’t hurt, but some patients report pain after drinking alcohol. Again, these cases are extremely rare, but if you notice anything unusual about your body or are concerned about your muscle pain, the best answer is always to consult with your physician.

How To Treat Neck and Shoulder Pain After Drinking Alcohol

Regardless of the cause, neck and shoulder pain are fairly easy to treat at home: 


• Stop drinking. If you discover you have alcoholic myopathy, the only way to reverse it is to quit drinking. People who do usually make a full recovery within a year. If that’s not the cause of the pain, quitting or cutting back on alcohol can save you pain down the road regardless.
• Rehydrate. Whether or not dehydration is causing your pain, it’s always good to rehydrate after drinking. If it solves your neck problem, great! If not, the rest of your body will still be grateful. 

• Stretch or self-massage. Simple neck rolls and tilts can go a long way to relax sore muscles, and they’re easy to do wherever you are. Gently rubbing the affected muscles with your hands or a massager can also help.

• Use heat or ice packs. Heat packs can relax tight muscles. Ice packs can reduce inflammation. Some people alternate the two for maximum effect. One way or another, heat and ice packs help bring some much-needed comfort and relief. 

• Reduce inflammation. If it’s safe for you to do so, some OTC medications like ibuprofen help reduce inflammation. Please be aware of its interactions with alcohol and other medications. You can always ask your doctor if you’re unsure. 

This may go without saying, but alcohol should not be used to treat the pain, especially if you suspect alcohol could have caused it in the first place. 

When To Seek Medical Treatment

If home treatments don’t work, and pain persists, it may be time to call a doctor. If AUD is involved, a treatment program may be in order. Otherwise, treatment may include physical therapy and strength training. If your heart is in danger, your doctor may prescribe medications like beta-blockers. If the pain is caused by something else altogether, they should be able to determine that as well. 

How To Prevent Neck and Shoulder Pain

Once we resolve this painful episode, let’s make an effort to prevent future ones. There are several ways to keep neck and shoulder pain at bay:


• Track triggers. Anytime you experience neck or shoulder pain, think about what activities might have caused it, and write them down. You may notice a pattern that can help you and your doctor pinpoint a cause and develop a treatment plan. 
• Stretch regularly. Muscle tension can build up throughout our daily activities and tasks. Make some time during your daily routine to move and stretch your neck and shoulders. You can even do it while you finish reading this.
• Manage stress. Stress can be a pain in the neck, both literally and figuratively. Add some deep breathing or meditation to your stretching routine to help manage your stress.
• Avoid alcohol. If you suspect alcohol is contributing to your pain, go without it for a week or two and see if it helps. You might discover other benefits along the way! If going without alcohol for a week seems impossible, Reframe can help get you started and motivate you along the way.

• Maintain good posture. Poor posture can cause a lot of tension in our neck and shoulders. As you go through your daily activities, pay attention to your posture. Try to keep your shoulders back and your neck upright to reduce strain on the surrounding muscles. 

Following these tips will not only help prevent neck pain, but will improve your general well-being.

No Pain, All Gain

There are many different causes for neck and shoulder pain, but alcohol could be a contributing factor because it impacts the musculoskeletal system and could cause localized pain. If you suspect alcohol is causing neck and shoulder pain, the best thing to do is to stop drinking it. Not only could that help relieve your pain, yes, but more importantly, it can help you gain a better quality of life now and avoid long-term musculoskeletal conditions in the future.

Enjoy a Hot Sober Summer With Reframe! 

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 forum and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today! 

Feeling hot, hot, hot? On those hot summer days, having an ice-cold drink by the lake or pool sounds like the perfect way to spend our afternoon. As tempting as it may be to make that drink an ice-cold beer or hard seltzer, alcohol is really not the best choice to beat the summer heat. In fact, it can make things worse.

Read on to learn about the science behind how alcohol impacts us differently in the summer heat. We’ll go through the dangers of drinking on a hot summer day and talk about ways we can make those days safer and enjoyable! 

Does Alcohol Affect Us Differently When It’s Hot?  

Quite simply, yes! The heat can change the way our body responds to alcohol. Our body is a big fan of stability — it wants to stay in homeostasis as long as possible and will fight anything that tries to throw it off. When it’s trying to fight off heat and alcohol at once, it can get overwhelmed.

Let’s look at some of the ways alcohol and heat work together to attack our body. 

• Vasodilation. Our body attempts to naturally cool itself down by dilating (expanding) blood vessels near the skin’s surface to release excess heat. Alcohol also induces vasodilation. This can cause blood pressure issues and problems regulating body temperature.
• Body temperature control. Because alcohol inhibits our body’s ability to expand and contract blood vessels, we may not be able to safely regulate our body temperature. In fact, drinking alcohol often makes our skin feel hot. That’s because all of our blood is rushing to the surface — causing our internal temperature to drop. In reality, even if we feel hotter, our body is losing heat fast. Believe it or not, it’s possible to get hypothermia at temperatures as high as 70ºF (21.1ºC), and alcohol speeds along that process.  
• Dehydration and electrolyte imbalances. Alcohol is a diuretic, meaning it flushes fluids out of our system through urination. Our body also uses sweat as a way to cool us down when we’re hot. These two responses work in tandem to amplify fluid loss in the heat. As we lose fluids and become dehydrated, our electrolytes become imbalanced. Dehydration and electrolyte imbalances can increase our risk for developing heat exhaustion or heat stroke. 
• Sunburn sensitivity. Alcohol increases the risk for sunburn, but this isn’t just from poor decisions like not wearing sunscreen. Alcohol reduces the concentration of antioxidants in our skin that help us fight or prevent the damage from the sun’s ultraviolet (UV) rays. A 2012 study confirmed that drinking alcohol in direct sunlight led to visible sunburn significantly sooner or with less UV exposure.

Does Alcohol Go Bad in Heat? 

We know alcohol works differently on us when it’s hot out, but does the heat do things to alcohol? Whether we forgot our alcohol in our hot car or on the porch, we still want to know if it is safe to drink.

Luckily, the answer is pretty straightforward: leaving alcohol in heat and direct sunlight can degrade it, but it’s still safe to drink. High heat can evaporate alcohol and impact the flavor and quality of beverages like wine or beer, producing a skunky flavor. It won't be pleasant, but it’s safe to drink (at least, it’s no less safe than normal alcohol).

While it may not be particularly deadly to drink alcohol that’s been heated, that doesn’t mean it’s safe for us to drink alcohol when we are hot. Read on to learn some of the risks of drinking in the hot sun.

Risks of Drinking in the Sun

As we learned above, our bodies respond differently to alcohol when it is hot outside. As much as we may love to cool off with an ice-cold drink on a hot summer day, there are risks associated with this pleasure. Let’s review some of the risks of day drinking in the peak of summer. 

• Dehydration. As our body heats up, it tries to cool off naturally by sweating. Spending extended periods of time in the sun causes our body to shed hydration and electrolytes such as sodium and potassium. Alcohol does the same thing. With their powers combined, we end up losing fluids at twice the rate. We can reach a dangerous level of dehydration faster. Signs of dehydration include thirst, infrequent urination, dry skin, fatigue, lightheadedness, dizziness, confusion, dry mouth, rapid heart rate, and rapid breathing. 
• Heat illness. Our bodies are less able to regulate our body temperature when we drink alcohol. The lack of proper thermoregulation makes us vulnerable to heat illnesses. There are three phases of heat illness which progressively get more dangerous. In phase one, we experience cramps in the legs, arms, or abdomen as a result of electrolyte deficiency. Phase two is known as heat exhaustion, which is characterized by faintness, dizziness, fatigue, rapid pulse, low blood pressure upon standing, muscle cramps, nausea, and headaches. Phase three is heat stroke, which can be deadly. Some symptoms of heat stroke include pounding heart, headache, dizziness, nausea, confusion, or coma.
• Sunburn. As we drink alcohol, our skin isn’t as able to protect us from UV light which means it takes a lot less sun exposure to lead to sunburn. As the alcohol takes effect, we tend to become lackadaisical and may slip up in our regular sun protection measures, and if we fall asleep in the sun, the results can be painful — or dangerous. Drinking while the sun is out can lead to sunburn or even severe sunburn called sun poisoning, a form of radiation sickness that may require medical treatment. 
• Accidents. Our higher order thinking (planning, reasoning, and decision making) becomes impaired when we drink alcohol. It’s especially dangerous to be on or near the water when drinking. In fact, nearly one third of boating fatalities involve alcohol. We’ve all heard about drinking and driving — and that includes driving boats, too. In fact, it’s even possible to get a DUI for driving a boat while intoxicated! Since alcohol can make our coordination worse, swimming while drinking can also be dangerous. 

Drinking and the heat can be a risky combination! The simple answer is to take it easy while drinking out in the sun. But let’s also consider some other ways we can stay safe while drinking alcohol in the dead of summer. 

Staying Safe in the Sun

Although drinking in the heat can be dangerous, it is possible to have a good time while being careful. Below are some ways we can ensure we have a safe drinking experience when it’s hot outside. 

• Hydrate. It’s important to drink plenty of water while drinking alcohol and while in the sun. When we’re doing both at the same time, it’s doubly important. A safe bet is drinking 8 ounces of water for every alcoholic drink. 

• Find a ride. Have a safe way to get home — like a sober driver or a taxi service. In the summer, many municipalities run late-night transportation.

• Moderate intake. Drink in moderation and take it easy. The summer is a time to enjoy life and make some vitamin D. Give yourself time to enjoy the warm, sunny days and build memories you’ll still remember the next day.
 
• Eat well. Make sure you eat food while drinking. A full stomach slows alcohol metabolism, ensuring you won’t get too intoxicated too quickly. Have meals or snacks throughout the day with plenty of healthy fat and protein.
• Protect yourself. Wear sunscreen or sun-protective clothing. Don’t forget to reapply your sunscreen throughout the day — and every 20 minutes if you’re swimming or sweaty!
 
• Listen to your body. If you feel tired, stop. Take a rest. Cool off. Seek the shade or cool off inside if you are starting to overheat.

• Drink without the alcohol. Try some summery non-alcoholic drinks or mocktails to cool off while hydrating.

• Time your adventures. Avoid being outside for too long during the peak sun hours of 12 to 4 p.m. 

By following these tips, you can ensure a fun, safe, and memorable summer. Enjoy it — it only comes once a year!

Key Takeaways

Alcohol affects us differently when we drink in the hot sun: we are more susceptible to sunburn, dehydration, and overheating. To have a safe summer, it’s best to drink in moderation, have a plan if we need a ride or help, wear plenty of sunscreen, and drink plenty of water throughout the day. 

Feeling hot, hot, hot? On those hot summer days, having an ice-cold drink by the lake or pool sounds like the perfect way to spend our afternoon. As tempting as it may be to make that drink an ice-cold beer or hard seltzer, alcohol is really not the best choice to beat the summer heat. In fact, it can make things worse.

Read on to learn about the science behind how alcohol impacts us differently in the summer heat. We’ll go through the dangers of drinking on a hot summer day and talk about ways we can make those days safer and enjoyable! 

Does Alcohol Affect Us Differently When It’s Hot?  

Quite simply, yes! The heat can change the way our body responds to alcohol. Our body is a big fan of stability — it wants to stay in homeostasis as long as possible and will fight anything that tries to throw it off. When it’s trying to fight off heat and alcohol at once, it can get overwhelmed.

Let’s look at some of the ways alcohol and heat work together to attack our body. 

• Vasodilation. Our body attempts to naturally cool itself down by dilating (expanding) blood vessels near the skin’s surface to release excess heat. Alcohol also induces vasodilation. This can cause blood pressure issues and problems regulating body temperature.
• Body temperature control. Because alcohol inhibits our body’s ability to expand and contract blood vessels, we may not be able to safely regulate our body temperature. In fact, drinking alcohol often makes our skin feel hot. That’s because all of our blood is rushing to the surface — causing our internal temperature to drop. In reality, even if we feel hotter, our body is losing heat fast. Believe it or not, it’s possible to get hypothermia at temperatures as high as 70ºF (21.1ºC), and alcohol speeds along that process.  
• Dehydration and electrolyte imbalances. Alcohol is a diuretic, meaning it flushes fluids out of our system through urination. Our body also uses sweat as a way to cool us down when we’re hot. These two responses work in tandem to amplify fluid loss in the heat. As we lose fluids and become dehydrated, our electrolytes become imbalanced. Dehydration and electrolyte imbalances can increase our risk for developing heat exhaustion or heat stroke. 
• Sunburn sensitivity. Alcohol increases the risk for sunburn, but this isn’t just from poor decisions like not wearing sunscreen. Alcohol reduces the concentration of antioxidants in our skin that help us fight or prevent the damage from the sun’s ultraviolet (UV) rays. A 2012 study confirmed that drinking alcohol in direct sunlight led to visible sunburn significantly sooner or with less UV exposure.

Does Alcohol Go Bad in Heat? 

We know alcohol works differently on us when it’s hot out, but does the heat do things to alcohol? Whether we forgot our alcohol in our hot car or on the porch, we still want to know if it is safe to drink.

Luckily, the answer is pretty straightforward: leaving alcohol in heat and direct sunlight can degrade it, but it’s still safe to drink. High heat can evaporate alcohol and impact the flavor and quality of beverages like wine or beer, producing a skunky flavor. It won't be pleasant, but it’s safe to drink (at least, it’s no less safe than normal alcohol).

While it may not be particularly deadly to drink alcohol that’s been heated, that doesn’t mean it’s safe for us to drink alcohol when we are hot. Read on to learn some of the risks of drinking in the hot sun.

Risks of Drinking in the Sun

As we learned above, our bodies respond differently to alcohol when it is hot outside. As much as we may love to cool off with an ice-cold drink on a hot summer day, there are risks associated with this pleasure. Let’s review some of the risks of day drinking in the peak of summer. 

• Dehydration. As our body heats up, it tries to cool off naturally by sweating. Spending extended periods of time in the sun causes our body to shed hydration and electrolytes such as sodium and potassium. Alcohol does the same thing. With their powers combined, we end up losing fluids at twice the rate. We can reach a dangerous level of dehydration faster. Signs of dehydration include thirst, infrequent urination, dry skin, fatigue, lightheadedness, dizziness, confusion, dry mouth, rapid heart rate, and rapid breathing. 
• Heat illness. Our bodies are less able to regulate our body temperature when we drink alcohol. The lack of proper thermoregulation makes us vulnerable to heat illnesses. There are three phases of heat illness which progressively get more dangerous. In phase one, we experience cramps in the legs, arms, or abdomen as a result of electrolyte deficiency. Phase two is known as heat exhaustion, which is characterized by faintness, dizziness, fatigue, rapid pulse, low blood pressure upon standing, muscle cramps, nausea, and headaches. Phase three is heat stroke, which can be deadly. Some symptoms of heat stroke include pounding heart, headache, dizziness, nausea, confusion, or coma.
• Sunburn. As we drink alcohol, our skin isn’t as able to protect us from UV light which means it takes a lot less sun exposure to lead to sunburn. As the alcohol takes effect, we tend to become lackadaisical and may slip up in our regular sun protection measures, and if we fall asleep in the sun, the results can be painful — or dangerous. Drinking while the sun is out can lead to sunburn or even severe sunburn called sun poisoning, a form of radiation sickness that may require medical treatment. 
• Accidents. Our higher order thinking (planning, reasoning, and decision making) becomes impaired when we drink alcohol. It’s especially dangerous to be on or near the water when drinking. In fact, nearly one third of boating fatalities involve alcohol. We’ve all heard about drinking and driving — and that includes driving boats, too. In fact, it’s even possible to get a DUI for driving a boat while intoxicated! Since alcohol can make our coordination worse, swimming while drinking can also be dangerous. 

Drinking and the heat can be a risky combination! The simple answer is to take it easy while drinking out in the sun. But let’s also consider some other ways we can stay safe while drinking alcohol in the dead of summer. 

Staying Safe in the Sun

Although drinking in the heat can be dangerous, it is possible to have a good time while being careful. Below are some ways we can ensure we have a safe drinking experience when it’s hot outside. 

• Hydrate. It’s important to drink plenty of water while drinking alcohol and while in the sun. When we’re doing both at the same time, it’s doubly important. A safe bet is drinking 8 ounces of water for every alcoholic drink. 

• Find a ride. Have a safe way to get home — like a sober driver or a taxi service. In the summer, many municipalities run late-night transportation.

• Moderate intake. Drink in moderation and take it easy. The summer is a time to enjoy life and make some vitamin D. Give yourself time to enjoy the warm, sunny days and build memories you’ll still remember the next day.
 
• Eat well. Make sure you eat food while drinking. A full stomach slows alcohol metabolism, ensuring you won’t get too intoxicated too quickly. Have meals or snacks throughout the day with plenty of healthy fat and protein.
• Protect yourself. Wear sunscreen or sun-protective clothing. Don’t forget to reapply your sunscreen throughout the day — and every 20 minutes if you’re swimming or sweaty!
 
• Listen to your body. If you feel tired, stop. Take a rest. Cool off. Seek the shade or cool off inside if you are starting to overheat.

• Drink without the alcohol. Try some summery non-alcoholic drinks or mocktails to cool off while hydrating.

• Time your adventures. Avoid being outside for too long during the peak sun hours of 12 to 4 p.m. 

By following these tips, you can ensure a fun, safe, and memorable summer. Enjoy it — it only comes once a year!

Key Takeaways

Alcohol affects us differently when we drink in the hot sun: we are more susceptible to sunburn, dehydration, and overheating. To have a safe summer, it’s best to drink in moderation, have a plan if we need a ride or help, wear plenty of sunscreen, and drink plenty of water throughout the day. 

Ready To Change Your Relationship With Alcohol? Reframe Can Help!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today! 

There’s an age-old metaphor of addiction as the seemingly self-destructive flight of a moth toward a flame. Singer-songwriter Aimee Mann captures it vividly in her song “The Moth”:

      “The Moth don't care when he sees The Flame. 

        He might get burned, but he's in the game.

        And once he's in, he can't go back,

        He'll beat his wings 'til he burns them black …”

However, there’s another lesser-known metaphor related to fire and alcohol misuse: “kindling,” a term that describes the tendency of seizures related to alcohol to get more frequent and intense with time. What is kindling, exactly? And how are kindling, alcohol and withdrawal connected?  Let’s find out more about kindling, addiction, and how to stay safe!

All About Withdrawal

Why does withdrawal happen in the first place? To understand that, we need to take a look at alcohol’s effects on the brain and body.

How Misuse Morphs Into Dependence 

When we drink, alcohol quickly enters our bloodstream and affects pretty much every system in the body, including the brain. It causes blood vessels to dilate (a process known as vasodilation, which leads to a temporary feeling of warmth) and raises our heart rate. The liver gets busy eliminating alcohol from the body and puts the metabolism of other nutrients on hold, while the kidneys open up the waterworks and send us to the bathroom throughout the night. 

As far as the brain is concerned, a few changes take place:

• Alcohol causes the release of dopamine, which accounts for that initial (and very brief) warm fuzzy “high” we get after the first drink or two. This illusory pleasure is what makes alcohol so addictive.
• Alcohol boosts the release of GABA, a.k.a., gamma aminobutyric acid. GABA is an inhibitory neurotransmitter that dulls the nervous system and makes us feel relaxed (or, more accurately, numb).
• Alcohol inhibits the release of glutamate, GABA’s excitatory counterpart, which contributes to the numbing effect.

Over time, the brain and body get adjusted to the presence of alcohol. The brain comes to expect the “free” influx of dopamine and makes up for it by producing less of the feel-good neurotransmitters naturally, making activities that used to be pleasurable lose their spark. At the same time, the body accepts the presence of booze as the “new normal” and adjusts its workings accordingly. Eventually, dependence sets in: we are no longer simply using alcohol to get a certain effect, but need it to function at baseline levels (or as close to them as we can get).

What Causes Withdrawal?

One of the hallmarks of dependence is withdrawal — a set of physical and psychological symptoms that crop up soon after our last drink. Here are the symptoms and their causes in more detail:

• Anxiety and restlessness. When we drink regularly, our brain gets used to the new levels of GABA and glutamate. Suddenly stopping cuts off the supply of GABA and opens the floodgates on glutamate. The result, as we would expect, is the opposite of relaxation — anxiety, irritability, restlessness, and overall unease. The neurotransmitter imbalance is also responsible for the shakiness, or jitters, many feel during withdrawal.

• Cravings. A sudden drop in dopamine levels causes strong cravings — it almost feels as if getting alcohol is a matter of survival. This makes it especially difficult to stay on track during this stage of recovery, before dopamine levels return to normal and we can once again find pleasure in other activities.
• Elevated heart rate. Withdrawal can induce rapid heart rate and high blood pressure, putting stress on the heart and potentially leading to cardiovascular complications (such as heart attacks or strokes) in people with underlying heart conditions.
• Insomnia. Many who have gone through withdrawal would agree that nights are often the hardest. As our system revolts against the sudden neurochemical changes, our sleep takes a hit. We’re exhausted, but with the stress response on high alert, sleep becomes more and more elusive.

• Bad dreams. Chronic alcohol misuse can alter normal sleep architecture, disrupting the most restorative REM (rapid eye movement) phase of sleep. During withdrawal, there is often a rebound effect with increased REM sleep, which can disrupt other sleep phases and lead to vivid dreams or nightmares. This means that what little sleep we do get is of poor quality.
• Nausea. Alcohol irritates the stomach lining and disrupts gut microbiota, often causing problems such as acid reflux, gastritis, or ulcers. During withdrawal, the digestive system continues to be sensitive, as it takes some time for the lining to heal and the beneficial gut bacteria to make a comeback.

Not Your Ordinary Hangover: Why Withdrawal Can Be Dangerous

At first glance, withdrawal symptoms might seem similar to those of a really bad hangover, which often comes with headaches, nausea, anxiety, and the shakes. However, that’s where the similarities end. A hangover is caused by the aftermath of booze in our system, specifically dehydration, inflammation, and toxin buildup related to alcohol metabolism. It tends to last 48 hours max, but withdrawal is a different beast. 

The timeline of withdrawal varies based on many factors, such as how long we’ve been drinking or if we have other medical conditions. In general, acute withdrawal usually lasts a few days to a week and tends to be a lot more intense than a typical hangover. Moreover, according to the National Institutes of Health 2023 guidelines, there are two categories of serious withdrawal symptoms, with the “moderate” one including seizures and the “severe” category reserved for delirium tremens, or DTs.

• Seizures. Hallucinations and seizures (also known as “rum fits”) can set in 12 to 24 hours after the last drink. About half of those unlucky enough to experience a withdrawal-related seizure go on to develop delirium tremens.
• Delirium tremens. This severe (and potentially life-threatening) condition is marked by an altered state of consciousness that wreaks havoc on the autonomic nervous system. Vital signs go haywire, the heart beats irregularly, blood pressure spikes, and hypothermia can set in. To make matters worse, it often brings on frightening hallucinations and can last for a week or longer after we put down the bottle.

Seizures and DTs are both medical emergencies. If you are experiencing these, contact emergency services immediately.

Kindling: Fanning the Flames of Seizures

The sneaky thing about alcohol withdrawal is that it tends to get worse every time we go through it, which is where the idea of kindling comes in. We’ll explore why this happens in more detail, but before taking a closer look at how kindling functions in withdrawal, let’s find out what role it plays in the dynamics of seizures in general.

Goddard’s Rats and the Seizure “Kindling” Phenomenon

Back in the 1960s, researcher Graham V. Goddard noticed something curious about some lab rats, which made an important (albeit involuntary) contribution to medical science by revealing an interesting fact about seizures. When Goddard induced seizures in the amygdala region of the rats’ brains by administering electric shocks, he noticed that the seizure threshold seemed to get lower with repetition: each time, it took less and less stimulation to induce the same effect.

Goddard compared this situation to using kindling to light a fire. As anyone who has ever tried to get a barbecue pit (or living room fireplace) started knows, the hardest part is to get the fire going. After the initial flame has been lit, it’s a matter of adding kindling to the fire.

The findings were originally applied to the study of epilepsy. It seemed that prior seizures lowered the threshold for subsequent ones. Later, the same principle was applied to substance misuse — in particular to alcohol withdrawal, which is known to induce seizures especially in those who’ve been drinking frequently for a long time.

What Is Kindling in the Context of Alcohol Withdrawal?

What is the link between kindling, addiction to alcohol, and withdrawal? In the context of alcohol use disorder (AUD), kindling refers to the progressive response of the body and brain to alcohol withdrawal, which gets more intense over time. While seizures are the main kindling symptom, there are several others to look out for:

• More intense withdrawal symptoms. “Regular” withdrawal symptoms, such as anxiety, sweating, tremors, and irritability tend to get amped up as the kindling effect takes hold.
• Gastrointestinal distress. Kindling can bring on bouts of nausea and vomiting. We might have intense stomach discomfort and could have trouble keeping food down, increasing the risk of dehydration.
• Seizures. The hallmark symptom of kindling — seizures — become more likely with each bout of withdrawal, as our seizure threshold drops.
• Hallucinations. Hallucinations tend to accompany seizures (most likely due to the erratic nerve firing characteristic of seizures).

Why Kindling Happens

The neurological changes that are responsible for withdrawal in general are also at play in the kindling effect, but get amplified as the brain becomes more sensitive to the sudden “jolt” created by shifting neurotransmitter levels.

Scientists point to two neurobiological mechanisms behind kindling. The first has to do with GABA neurotransmitter levels, which plummet when we stop drinking. The second relates to NDMA — a type of glutamate receptor affected by alcohol. Receptors for both neurotransmitters undergo sudden shifts when alcohol is no longer in the picture, contributing to abnormal brain activity that can induce seizures. Even after the receptors have begun to re-balance, the kindling effect has already established itself.

Why Kindling Is Dangerous

The kindling effect is bad news for a few reasons.

• Seizures are often followed by delirium tremens, and delirium tremens increases risk of seizures. Since delirium tremens is by far the most dangerous alcohol withdrawal effect, any increase in seizure risk is a major concern.
• The fact that the kindling effect makes withdrawal increasingly difficult to go through with every attempt makes it easier to fall back into the clutches of booze and give up on trying to quit. The idea of facing what is already a difficult process while knowing it might be even worse can be daunting to anyone caught in the cycle of alcohol misuse.

Tips for Putting Out the Fire “Kindled” by Booze

If you’re going through alcohol withdrawal and suspect that kindling might be at play, these tips can help you stay on track.

1. Prioritize safety. Always seek medical assistance if you suspect your withdrawal might reach the level of seizures or DTs. There’s no shame in getting the help you need, and it might be a decision that saves your life! If you’re worried about having to spend time in a detox facility — don’t be. Ultimately, it’s a few days. Detoxing with the help of withdrawal medications is worlds away from doing it on your own. If it sets you up for future success, it might be totally worth it!
2. Find a tribe. Make sure you have a support team around you to help you through the challenging times and celebrate your victories. Having people you trust around you can make all the difference!
3. Self-care is key.  During the early days in your alcohol journey, self-care is especially important. Your body needs time to recover from the weeks, months, and maybe even years of alcohol use, so make sure you give it the care it deserves. Drink plenty of water, eat nutritious food (high in vitamins and minerals to replenish what was lost), and get any psychological support you need to manage withdrawal and the early stages of recovery.
4. Discover new sources of joy. As you find your footing, don’t wait to start exploring life beyond booze. Find alcohol-free events in your area and get your creative juices flowing through projects such as photography, writing, gardening, creating videos, or building a website — activities like these can serve as natural dopamine-boosters that will help kickstart your neurological recovery.
5. Share your story. Talking about your experiences with friends, family, and members of supportive communities such as Reframe can be incredibly helpful and rewarding. For one thing, sharing our stories helps others see that it can be done. It also allows you to create meaning out of a challenging experience by seeing your own story as a continuing narrative — you have control over what the next chapter will be!

Sparking Change Beyond the Bottle

While all of this might sound a bit daunting, there’s certainly light at the end of the tunnel. In the end, it helps to see the challenges as part of the journey to a happier and healthier version of ourselves. As ancient philosopher Lao Tzu once said, “Life is a series of natural and spontaneous changes. Don't resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.”

Most importantly, let’s remember that although certain aspects of the alcohol journey (such as withdrawal) can be increasingly challenging, the reverse is also true. Positive changes in the brain have a type of “kindling” effect of their own: the more we explore life beyond booze and the more our brain chemistry restores to normal levels, the greater amounts of joy we tend to discover. In other words, positive change and the rewards that come with it tends to grow exponentially, if we let it. In the words of Joseph Cambpbell, “We must be willing to let go of the life we planned so as to have the life that is waiting for us.”

There’s an age-old metaphor of addiction as the seemingly self-destructive flight of a moth toward a flame. Singer-songwriter Aimee Mann captures it vividly in her song “The Moth”:

      “The Moth don't care when he sees The Flame. 

        He might get burned, but he's in the game.

        And once he's in, he can't go back,

        He'll beat his wings 'til he burns them black …”

However, there’s another lesser-known metaphor related to fire and alcohol misuse: “kindling,” a term that describes the tendency of seizures related to alcohol to get more frequent and intense with time. What is kindling, exactly? And how are kindling, alcohol and withdrawal connected?  Let’s find out more about kindling, addiction, and how to stay safe!

All About Withdrawal

Why does withdrawal happen in the first place? To understand that, we need to take a look at alcohol’s effects on the brain and body.

How Misuse Morphs Into Dependence 

When we drink, alcohol quickly enters our bloodstream and affects pretty much every system in the body, including the brain. It causes blood vessels to dilate (a process known as vasodilation, which leads to a temporary feeling of warmth) and raises our heart rate. The liver gets busy eliminating alcohol from the body and puts the metabolism of other nutrients on hold, while the kidneys open up the waterworks and send us to the bathroom throughout the night. 

As far as the brain is concerned, a few changes take place:

• Alcohol causes the release of dopamine, which accounts for that initial (and very brief) warm fuzzy “high” we get after the first drink or two. This illusory pleasure is what makes alcohol so addictive.
• Alcohol boosts the release of GABA, a.k.a., gamma aminobutyric acid. GABA is an inhibitory neurotransmitter that dulls the nervous system and makes us feel relaxed (or, more accurately, numb).
• Alcohol inhibits the release of glutamate, GABA’s excitatory counterpart, which contributes to the numbing effect.

Over time, the brain and body get adjusted to the presence of alcohol. The brain comes to expect the “free” influx of dopamine and makes up for it by producing less of the feel-good neurotransmitters naturally, making activities that used to be pleasurable lose their spark. At the same time, the body accepts the presence of booze as the “new normal” and adjusts its workings accordingly. Eventually, dependence sets in: we are no longer simply using alcohol to get a certain effect, but need it to function at baseline levels (or as close to them as we can get).

What Causes Withdrawal?

One of the hallmarks of dependence is withdrawal — a set of physical and psychological symptoms that crop up soon after our last drink. Here are the symptoms and their causes in more detail:

• Anxiety and restlessness. When we drink regularly, our brain gets used to the new levels of GABA and glutamate. Suddenly stopping cuts off the supply of GABA and opens the floodgates on glutamate. The result, as we would expect, is the opposite of relaxation — anxiety, irritability, restlessness, and overall unease. The neurotransmitter imbalance is also responsible for the shakiness, or jitters, many feel during withdrawal.

• Cravings. A sudden drop in dopamine levels causes strong cravings — it almost feels as if getting alcohol is a matter of survival. This makes it especially difficult to stay on track during this stage of recovery, before dopamine levels return to normal and we can once again find pleasure in other activities.
• Elevated heart rate. Withdrawal can induce rapid heart rate and high blood pressure, putting stress on the heart and potentially leading to cardiovascular complications (such as heart attacks or strokes) in people with underlying heart conditions.
• Insomnia. Many who have gone through withdrawal would agree that nights are often the hardest. As our system revolts against the sudden neurochemical changes, our sleep takes a hit. We’re exhausted, but with the stress response on high alert, sleep becomes more and more elusive.

• Bad dreams. Chronic alcohol misuse can alter normal sleep architecture, disrupting the most restorative REM (rapid eye movement) phase of sleep. During withdrawal, there is often a rebound effect with increased REM sleep, which can disrupt other sleep phases and lead to vivid dreams or nightmares. This means that what little sleep we do get is of poor quality.
• Nausea. Alcohol irritates the stomach lining and disrupts gut microbiota, often causing problems such as acid reflux, gastritis, or ulcers. During withdrawal, the digestive system continues to be sensitive, as it takes some time for the lining to heal and the beneficial gut bacteria to make a comeback.

Not Your Ordinary Hangover: Why Withdrawal Can Be Dangerous

At first glance, withdrawal symptoms might seem similar to those of a really bad hangover, which often comes with headaches, nausea, anxiety, and the shakes. However, that’s where the similarities end. A hangover is caused by the aftermath of booze in our system, specifically dehydration, inflammation, and toxin buildup related to alcohol metabolism. It tends to last 48 hours max, but withdrawal is a different beast. 

The timeline of withdrawal varies based on many factors, such as how long we’ve been drinking or if we have other medical conditions. In general, acute withdrawal usually lasts a few days to a week and tends to be a lot more intense than a typical hangover. Moreover, according to the National Institutes of Health 2023 guidelines, there are two categories of serious withdrawal symptoms, with the “moderate” one including seizures and the “severe” category reserved for delirium tremens, or DTs.

• Seizures. Hallucinations and seizures (also known as “rum fits”) can set in 12 to 24 hours after the last drink. About half of those unlucky enough to experience a withdrawal-related seizure go on to develop delirium tremens.
• Delirium tremens. This severe (and potentially life-threatening) condition is marked by an altered state of consciousness that wreaks havoc on the autonomic nervous system. Vital signs go haywire, the heart beats irregularly, blood pressure spikes, and hypothermia can set in. To make matters worse, it often brings on frightening hallucinations and can last for a week or longer after we put down the bottle.

Seizures and DTs are both medical emergencies. If you are experiencing these, contact emergency services immediately.

Kindling: Fanning the Flames of Seizures

The sneaky thing about alcohol withdrawal is that it tends to get worse every time we go through it, which is where the idea of kindling comes in. We’ll explore why this happens in more detail, but before taking a closer look at how kindling functions in withdrawal, let’s find out what role it plays in the dynamics of seizures in general.

Goddard’s Rats and the Seizure “Kindling” Phenomenon

Back in the 1960s, researcher Graham V. Goddard noticed something curious about some lab rats, which made an important (albeit involuntary) contribution to medical science by revealing an interesting fact about seizures. When Goddard induced seizures in the amygdala region of the rats’ brains by administering electric shocks, he noticed that the seizure threshold seemed to get lower with repetition: each time, it took less and less stimulation to induce the same effect.

Goddard compared this situation to using kindling to light a fire. As anyone who has ever tried to get a barbecue pit (or living room fireplace) started knows, the hardest part is to get the fire going. After the initial flame has been lit, it’s a matter of adding kindling to the fire.

The findings were originally applied to the study of epilepsy. It seemed that prior seizures lowered the threshold for subsequent ones. Later, the same principle was applied to substance misuse — in particular to alcohol withdrawal, which is known to induce seizures especially in those who’ve been drinking frequently for a long time.

What Is Kindling in the Context of Alcohol Withdrawal?

What is the link between kindling, addiction to alcohol, and withdrawal? In the context of alcohol use disorder (AUD), kindling refers to the progressive response of the body and brain to alcohol withdrawal, which gets more intense over time. While seizures are the main kindling symptom, there are several others to look out for:

• More intense withdrawal symptoms. “Regular” withdrawal symptoms, such as anxiety, sweating, tremors, and irritability tend to get amped up as the kindling effect takes hold.
• Gastrointestinal distress. Kindling can bring on bouts of nausea and vomiting. We might have intense stomach discomfort and could have trouble keeping food down, increasing the risk of dehydration.
• Seizures. The hallmark symptom of kindling — seizures — become more likely with each bout of withdrawal, as our seizure threshold drops.
• Hallucinations. Hallucinations tend to accompany seizures (most likely due to the erratic nerve firing characteristic of seizures).

Why Kindling Happens

The neurological changes that are responsible for withdrawal in general are also at play in the kindling effect, but get amplified as the brain becomes more sensitive to the sudden “jolt” created by shifting neurotransmitter levels.

Scientists point to two neurobiological mechanisms behind kindling. The first has to do with GABA neurotransmitter levels, which plummet when we stop drinking. The second relates to NDMA — a type of glutamate receptor affected by alcohol. Receptors for both neurotransmitters undergo sudden shifts when alcohol is no longer in the picture, contributing to abnormal brain activity that can induce seizures. Even after the receptors have begun to re-balance, the kindling effect has already established itself.

Why Kindling Is Dangerous

The kindling effect is bad news for a few reasons.

• Seizures are often followed by delirium tremens, and delirium tremens increases risk of seizures. Since delirium tremens is by far the most dangerous alcohol withdrawal effect, any increase in seizure risk is a major concern.
• The fact that the kindling effect makes withdrawal increasingly difficult to go through with every attempt makes it easier to fall back into the clutches of booze and give up on trying to quit. The idea of facing what is already a difficult process while knowing it might be even worse can be daunting to anyone caught in the cycle of alcohol misuse.

Tips for Putting Out the Fire “Kindled” by Booze

If you’re going through alcohol withdrawal and suspect that kindling might be at play, these tips can help you stay on track.

1. Prioritize safety. Always seek medical assistance if you suspect your withdrawal might reach the level of seizures or DTs. There’s no shame in getting the help you need, and it might be a decision that saves your life! If you’re worried about having to spend time in a detox facility — don’t be. Ultimately, it’s a few days. Detoxing with the help of withdrawal medications is worlds away from doing it on your own. If it sets you up for future success, it might be totally worth it!
2. Find a tribe. Make sure you have a support team around you to help you through the challenging times and celebrate your victories. Having people you trust around you can make all the difference!
3. Self-care is key.  During the early days in your alcohol journey, self-care is especially important. Your body needs time to recover from the weeks, months, and maybe even years of alcohol use, so make sure you give it the care it deserves. Drink plenty of water, eat nutritious food (high in vitamins and minerals to replenish what was lost), and get any psychological support you need to manage withdrawal and the early stages of recovery.
4. Discover new sources of joy. As you find your footing, don’t wait to start exploring life beyond booze. Find alcohol-free events in your area and get your creative juices flowing through projects such as photography, writing, gardening, creating videos, or building a website — activities like these can serve as natural dopamine-boosters that will help kickstart your neurological recovery.
5. Share your story. Talking about your experiences with friends, family, and members of supportive communities such as Reframe can be incredibly helpful and rewarding. For one thing, sharing our stories helps others see that it can be done. It also allows you to create meaning out of a challenging experience by seeing your own story as a continuing narrative — you have control over what the next chapter will be!

Sparking Change Beyond the Bottle

While all of this might sound a bit daunting, there’s certainly light at the end of the tunnel. In the end, it helps to see the challenges as part of the journey to a happier and healthier version of ourselves. As ancient philosopher Lao Tzu once said, “Life is a series of natural and spontaneous changes. Don't resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.”

Most importantly, let’s remember that although certain aspects of the alcohol journey (such as withdrawal) can be increasingly challenging, the reverse is also true. Positive changes in the brain have a type of “kindling” effect of their own: the more we explore life beyond booze and the more our brain chemistry restores to normal levels, the greater amounts of joy we tend to discover. In other words, positive change and the rewards that come with it tends to grow exponentially, if we let it. In the words of Joseph Cambpbell, “We must be willing to let go of the life we planned so as to have the life that is waiting for us.”

Drink Less and Thrive With Reframe

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today! 

Have you ever heard that a glass of red wine could have health benefits? Well, research has concluded that the negative effects of alcohol far outweigh any benefits that wine may have. But could non-alcoholic wine be the answer? 

Non-alcoholic wine is generally considered a healthier alternative as it removes the detrimental effects of alcohol from the equation. However, as with most things in life, balance is key. Excessive consumption of non-alcoholic wine can still have negative effects. Let’s uncork the details on what exactly non-alcoholic wine is and how it can impact our health.

What Is Non-Alcoholic Wine?

Non-alcoholic wine is wine that goes through a process to have some or all of its alcohol removed. It starts out as alcoholic wine — going through the same fermentation process that gives it the same taste qualities. The alcohol is then removed using purification processes such as distillation and reverse osmosis. 

These processes of removing the alcohol from wine is what makes non-alcoholic wine distinct from simply grape juice. Its appeal is that it has the same qualities as wine — without the alcohol.

Non-alcoholic wine is known by several names:

• Dealcoholized wine
• Alcohol-free wine 
• 0% wine
• Zero-proof wine
• NA wine

Although non-alcoholic wine goes through industrial processes to remove its alcohol, does all of it get removed?

Does Non-Alcoholic Wine Have Alcohol?

Despite its name, non-alcoholic wine can contain traces of alcohol. According to the Federal Drug Administration (FDA), the beverage must be less than 0.5% alcohol by volume (ABV) to be labeled as non-alcoholic. 

As a comparison, most alcoholic wine has around 12% alcohol, and standard beer has around 5% alcohol. Kombucha, a fermented tea, can contain up to 0.5% ABV. Some kombuchas can even go up to 1%–2% ABV (although they require a special label at that level).

Let’s examine how non-alcoholic wine and alcoholic wine compare with each other.

Comparing Non-Alcoholic Wine and Alcoholic Wine

Non-alcoholic wine is distinct from grape juice or other flavored beverages due to its resemblance to wine. Let’s look at the two beverages side by side to see how they’re similar and different.

Similarities

Dealcoholized wine is made the same way wine is made. Juice made from different parts of the grape is mixed with yeast, which initiates the fermentation process. Through this process, the sugars and starches are converted into alcohol — creating wine. Non-alcoholic wine goes through an additional process to remove the alcohol, changing the properties but preserving the taste. 

Since alcoholic wine and non-alcoholic wine are made in the same way using the same ingredients, the appearance and taste remain almost identical. Aside from these external factors, alcoholic wine and non-alcoholic wine are different in many aspects.

Differences 

The alcohol component in wine accounts for the differences between the way wine and non-alcoholic wine impact us. Some negative effects of alcohol include the following:

• Intoxication. Alcohol is a drug that targets our central nervous system (CNS) and impacts messaging in our brain. This can cause symptoms of intoxication, including loss of coordination, impaired thinking, slurred speech, and more.
• Hangovers. While our liver works to break down alcohol, the toxins found in alcohol can continue to trigger different symptoms in our body, in particular the unpleasant symptoms of hangovers. 
• Long-term health conditions. Alcohol is linked to an increased risk of developing many different health conditions. These may include liver disease, cardiovascular disease, GI issues, certain types of cancers, and more.
• Poor mental health. Alcohol causes disruptions to our mood and stress tolerance. Prolonged or excessive drinking can cause low mood and can also lead to mental health conditions such as anxiety and depression. 
• Disruptions to social life. Drinking can take up our time and mental energy. This can take a toll on the amount of effort we can put into our relationships. Consequently, a negative relationship with alcohol can push our loved ones away, cutting us off from the social support we may need.
• Stunting of goals. An unhealthy relationship with alcohol can negatively affect our goals as it may disrupt key aspects of our life, such as education, employment, or relationships. 

Since non-alcoholic wines don’t contain significant amounts of alcohol, they are not associated with the negative impacts of alcohol. However, they do contain the same sweeteners and additives as alcoholic wine, which present a variety of potential risks:

• Increased blood sugar. Wine (especially sparkling wine) can contain a high amount of sugar. Non-alcoholic wine can sometimes contain even higher levels of sugar or added flavors to adjust the taste after the alcohol is removed. In excess, non-alcoholic wine can increase our blood sugar level, opening the door to other health conditions.
• Heightened insulin resistance. Prolonged periods of high blood sugar from excess sugar consumption can also lead to increased insulin resistance. This is commonly associated with weight gain and an increased risk of Type 2 diabetes.
• Allergy symptoms. Although non-alcoholic wine has the alcohol removed, it still contains histamines. These chemicals are released by our immune system and can cause allergy symptoms. Those of us who are sensitive to histamines may experience a negative response from drinking non-alcoholic wine.
• Acid reflux. Like alcoholic wine, non-alcoholic wine is a relatively high-acidity beverage. It can cause symptoms of acid reflux, especially in those of us who are already prone to experiencing acid reflux. 

Moderate amounts of non-alcoholic wine may not have significant effects on our health, making it a safer alternative to alcohol. Since non-alcoholic wine is free from the specific harms that alcohol can cause, does this mean it’s healthy?

Is Non-Alcoholic Wine Good for You?

With the removal of alcohol, non-alcoholic wine may actually deliver some health benefit due to the presence of compounds called polyphenols. They are also present in alcoholic wine, but the negative effects of the alcohol outweigh any benefits. Polyphenols are produced during the fermentation process and are associated with these positive effects:

• Decreased blood pressure. Research shows that polyphenols have positive effects on blood pressure by improving the health of blood vessels. They also balance our gut bacteria and have antioxidant and anti-inflammatory effects.
• Improved insulin resistance. Insulin resistance can lead to conditions such as diabetes. While the impact of polyphenols on insulin resistance is still being researched, studies show promising results.
• Reduced oxidative stress. A study on polyphenols concluded that polyphenols help reduce oxidative stress, which can play a role in the prevention of many diseases.

Choosing non-alcoholic wine over its alcoholic counterpart can be a companion in a variety of health goals:

• Maintaining a healthy liver. The toxins in alcohol can directly damage our liver. Since non-alcoholic wine removes that threat, it’s a friendlier option for liver health. 
• Preventing dehydration. Alcohol is a diuretic, meaning it can cause excess fluid elimination. Choosing non-alcoholic wine helps us avoid dry mouth and other symptoms of dehydration.
• Lower in calories. Calories in alcohol can quickly add up. While non-alcoholic wine isn’t calorie-free, it’s often has fewer calories than traditional alcohol, making it a great option for those of us looking to cut back.
• Fewer sleep disruptions. While alcohol may help us fall asleep faster in some instances, it disrupts our normal sleeping patterns, robbing us of a quality night of rest. Non-alcoholic options don’t have the same negative impacts on our sleep.
• Stable mood. Alcohol can cause a short-term boost in our mood while drinking, followed by a crash. Non-alcoholic wine doesn’t have the same effects on our brain chemistry, meaning we can stay a little more even-keeled. 

We’ve acknowledged that non-alcoholic wine is a healthier alternative to alcoholic wine, but how does it compare to other non-alcoholic drinks?

Non-Alcoholic Wine vs. Non-Alcoholic Beer

All alcohol-free versions of alcoholic beverages, such as non-alcoholic wine and non-alcoholic beer, must meet the requirement of falling under 0.5% ABV to be labeled “zero-alcohol.” From there, they start to have differences.

Non-alcoholic wine and non-alcoholic beer, for example, are produced differently and have different effects on our health. Because beer is produced from cereal grain, it is usually high in carbohydrates. Although non-alcoholic beer may be lower in carbs than regular beer, it still contains more carbs than wine. On the plus side, NA beer has electrolytes you won’t find in non-alcoholic wine. It’s not a replacement for an electrolyte powder or sports drink, but it can do more for hydration than regular beer (which is actually dehydrating!).

For those of us looking for a lower-carb option, non-alcoholic wine may be a better choice. However, it's important to note that non-alcoholic wine is often higher in sugar. The nutritional value may vary depending on the type of non-alcoholic wine and non-alcoholic beer.

Ultimately, the benefits of going booze-free are the same regardless of which type of beverage you choose. Non-alcoholic drinks are always going to be better options than their alcoholic counterparts.

But is it okay to drink non-alcoholic beer every day, or is it okay to finish a bottle of non-alcoholic wine in one go? Let's take a closer look at some potential risks of non-alcoholic drinks — wine in particular.

Disadvantages of Non-Alcoholic Wine

Non-alcoholic wine is generally a much better option than alcohol as it doesn’t cause the same harmful effects. However, it can have some negative impacts and potential risks:

• Altered social perception of alcohol. Zero-alcohol drinks and alcohol look almost identical. Drinking non-alcoholic wine frequently can drive the normalization of alcohol. 
• A gateway to alcohol consumption. This is especially true for the younger generation. While non-alcoholic wine may seem harmless as it contains only minimal traces of alcohol, young sippers can become accustomed to the taste and develop a habit of drinking. Eventually, they may transition from non-alcoholic wine to alcoholic beverages.
• Distraction from the main issue. Oftentimes, an unhealthy relationship with alcohol can stem from a deeper issue. Switching to non-alcoholic wine will undoubtedly be beneficial for our health. However, it may distract us from resolving the root problem. 
• Financial strain. Non-alcoholic wine may not be as costly as some high-end wines, but by no means is it inexpensive. In fact, entry-level NA wine is often twice the price of basic table wines. As with alcohol, non-alcoholic alternatives can still dry out our wallets, especially if consumed excessively.

Along with the potential risks, the qualities of non-alcoholic wine can make it a poor option for some of us.

Who Shouldn’t Drink Non-Alcoholic Wine?

While non-alcoholic wine is a useful alternative for those of us who are looking to quit or cut back on alcohol, it’s not suitable for everyone. Three groups in particular are advised to avoid non-alcoholic wine:

• Pregnant women. Although non-alcoholic wine is labeled as zero-alcohol, it often still contains trace amounts. Research has found that any amount of alcohol during pregnancy can be harmful. Drinking during pregnancy can lead to fetal alcohol spectrum disorders (FASD); it is also linked to higher maternal mortalities.
• Breastfeeding women. Mothers who are breastfeeding are also advised to avoid non-alcoholic wine. Alcohol is a water-soluble molecule, which means that it can pass freely through substances like breast milk. No “safe” amount of alcohol has been identified — suggesting that any amount of alcohol can impact a baby’s development. 
• Underage children. This is a point of contention among many people. On one hand, non-alcoholic wine can allow children to take part in toasts while preventing underage drinking, which continues to be a significant public health issue. On the other hand, there’s not enough research to clearly understand the effects of even small amounts of alcohol. Since non-alcoholic wine resembles alcoholic wine, it also could serve as a gateway to the alcoholic version for young people who may grow accustomed to the taste. Despite differing opinions, those under the legal drinking age are advised to avoid non-alcoholic wine due to the potential risks.

Even for those of us who may not fall into these categories, being mindful of our consumption of non-alcoholic wine can help us live a healthy, balanced lifestyle.

Preventing Excess Consumption

An excess of anything can lead to potentially negative effects. For example, broccoli has many health benefits; however, if we eat too much, it can lead to bloating, gas, and stomach pain. Similarly, while non-alcoholic wine may be a healthier alternative than alcoholic wine, too much can be a bad choice. There are several strategies we can

implement to help us avoid excess consumption:

• Track consumption. While non-alcoholic drinks may not need to be tracked as closely as alcoholic versions, having an idea of how much we’re drinking helps us to be more mindful. It’s similar to spending: sometimes we may not know if we’re spending too much until we start keeping a budget.
• Explore hobbies/interests. Although non-alcoholic wine can serve as a replacement for alcohol, exploring activities outside of drinking can help us focus our attention elsewhere. We can rekindle our passion for an old hobby or sign up to try something completely new. A life inside the bubble of drinking can make it seem like that’s all there is. However, exploring our passions and interests can help us open up our world to lead a more fulfilling life.
• Set limits. Pouring glass after glass can be easy, especially if we feel like non-alcoholic wine has no consequences. But setting limits — for example, enjoying it only on special occasions or when others are drinking alcohol — can help us avoid drinking too much.
• Drink more water. Even without the alcohol, non-alcoholic wine can still contain other sweeteners and additives that may not be the best for your health. Drinking more water helps you avoid overconsuming non-alcoholic wine and keeps your cells and organs functioning optimally.

• Consider mocktails. If you’re interested in non-alcoholic wine, you may also be interested in mocktails. Luckily, there are tons of healthy mocktail recipes that pack a nutritional punch, which NA wine can’t always claim to do.

While these practices are helpful to avoid excess consumption of non-alcoholic wine, we can also apply them to more mindful alcohol consumption and balance in other areas of our life.

Avoiding “Pour” Decisions

Non-alcoholic wine, among other zero-alcohol beverages, is a better alternative to alcohol, especially when we’re looking to quit or cut back. It’s everything that wine has to offer without the detrimental effects of alcohol. That being said, the minimal traces of alcohol in non-alcoholic wine make it a poor alternative for pregnant or breastfeeding women and underage drinkers. Non-alcoholic wine is a healthier option, but drinking too much of it can still have negative effects. Non-alcoholic wine is fine, as long as we don’t cross the line!

Have you ever heard that a glass of red wine could have health benefits? Well, research has concluded that the negative effects of alcohol far outweigh any benefits that wine may have. But could non-alcoholic wine be the answer? 

Non-alcoholic wine is generally considered a healthier alternative as it removes the detrimental effects of alcohol from the equation. However, as with most things in life, balance is key. Excessive consumption of non-alcoholic wine can still have negative effects. Let’s uncork the details on what exactly non-alcoholic wine is and how it can impact our health.

What Is Non-Alcoholic Wine?

Non-alcoholic wine is wine that goes through a process to have some or all of its alcohol removed. It starts out as alcoholic wine — going through the same fermentation process that gives it the same taste qualities. The alcohol is then removed using purification processes such as distillation and reverse osmosis. 

These processes of removing the alcohol from wine is what makes non-alcoholic wine distinct from simply grape juice. Its appeal is that it has the same qualities as wine — without the alcohol.

Non-alcoholic wine is known by several names:

• Dealcoholized wine
• Alcohol-free wine 
• 0% wine
• Zero-proof wine
• NA wine

Although non-alcoholic wine goes through industrial processes to remove its alcohol, does all of it get removed?

Does Non-Alcoholic Wine Have Alcohol?

Despite its name, non-alcoholic wine can contain traces of alcohol. According to the Federal Drug Administration (FDA), the beverage must be less than 0.5% alcohol by volume (ABV) to be labeled as non-alcoholic. 

As a comparison, most alcoholic wine has around 12% alcohol, and standard beer has around 5% alcohol. Kombucha, a fermented tea, can contain up to 0.5% ABV. Some kombuchas can even go up to 1%–2% ABV (although they require a special label at that level).

Let’s examine how non-alcoholic wine and alcoholic wine compare with each other.

Comparing Non-Alcoholic Wine and Alcoholic Wine

Non-alcoholic wine is distinct from grape juice or other flavored beverages due to its resemblance to wine. Let’s look at the two beverages side by side to see how they’re similar and different.

Similarities

Dealcoholized wine is made the same way wine is made. Juice made from different parts of the grape is mixed with yeast, which initiates the fermentation process. Through this process, the sugars and starches are converted into alcohol — creating wine. Non-alcoholic wine goes through an additional process to remove the alcohol, changing the properties but preserving the taste. 

Since alcoholic wine and non-alcoholic wine are made in the same way using the same ingredients, the appearance and taste remain almost identical. Aside from these external factors, alcoholic wine and non-alcoholic wine are different in many aspects.

Differences 

The alcohol component in wine accounts for the differences between the way wine and non-alcoholic wine impact us. Some negative effects of alcohol include the following:

• Intoxication. Alcohol is a drug that targets our central nervous system (CNS) and impacts messaging in our brain. This can cause symptoms of intoxication, including loss of coordination, impaired thinking, slurred speech, and more.
• Hangovers. While our liver works to break down alcohol, the toxins found in alcohol can continue to trigger different symptoms in our body, in particular the unpleasant symptoms of hangovers. 
• Long-term health conditions. Alcohol is linked to an increased risk of developing many different health conditions. These may include liver disease, cardiovascular disease, GI issues, certain types of cancers, and more.
• Poor mental health. Alcohol causes disruptions to our mood and stress tolerance. Prolonged or excessive drinking can cause low mood and can also lead to mental health conditions such as anxiety and depression. 
• Disruptions to social life. Drinking can take up our time and mental energy. This can take a toll on the amount of effort we can put into our relationships. Consequently, a negative relationship with alcohol can push our loved ones away, cutting us off from the social support we may need.
• Stunting of goals. An unhealthy relationship with alcohol can negatively affect our goals as it may disrupt key aspects of our life, such as education, employment, or relationships. 

Since non-alcoholic wines don’t contain significant amounts of alcohol, they are not associated with the negative impacts of alcohol. However, they do contain the same sweeteners and additives as alcoholic wine, which present a variety of potential risks:

• Increased blood sugar. Wine (especially sparkling wine) can contain a high amount of sugar. Non-alcoholic wine can sometimes contain even higher levels of sugar or added flavors to adjust the taste after the alcohol is removed. In excess, non-alcoholic wine can increase our blood sugar level, opening the door to other health conditions.
• Heightened insulin resistance. Prolonged periods of high blood sugar from excess sugar consumption can also lead to increased insulin resistance. This is commonly associated with weight gain and an increased risk of Type 2 diabetes.
• Allergy symptoms. Although non-alcoholic wine has the alcohol removed, it still contains histamines. These chemicals are released by our immune system and can cause allergy symptoms. Those of us who are sensitive to histamines may experience a negative response from drinking non-alcoholic wine.
• Acid reflux. Like alcoholic wine, non-alcoholic wine is a relatively high-acidity beverage. It can cause symptoms of acid reflux, especially in those of us who are already prone to experiencing acid reflux. 

Moderate amounts of non-alcoholic wine may not have significant effects on our health, making it a safer alternative to alcohol. Since non-alcoholic wine is free from the specific harms that alcohol can cause, does this mean it’s healthy?

Is Non-Alcoholic Wine Good for You?

With the removal of alcohol, non-alcoholic wine may actually deliver some health benefit due to the presence of compounds called polyphenols. They are also present in alcoholic wine, but the negative effects of the alcohol outweigh any benefits. Polyphenols are produced during the fermentation process and are associated with these positive effects:

• Decreased blood pressure. Research shows that polyphenols have positive effects on blood pressure by improving the health of blood vessels. They also balance our gut bacteria and have antioxidant and anti-inflammatory effects.
• Improved insulin resistance. Insulin resistance can lead to conditions such as diabetes. While the impact of polyphenols on insulin resistance is still being researched, studies show promising results.
• Reduced oxidative stress. A study on polyphenols concluded that polyphenols help reduce oxidative stress, which can play a role in the prevention of many diseases.

Choosing non-alcoholic wine over its alcoholic counterpart can be a companion in a variety of health goals:

• Maintaining a healthy liver. The toxins in alcohol can directly damage our liver. Since non-alcoholic wine removes that threat, it’s a friendlier option for liver health. 
• Preventing dehydration. Alcohol is a diuretic, meaning it can cause excess fluid elimination. Choosing non-alcoholic wine helps us avoid dry mouth and other symptoms of dehydration.
• Lower in calories. Calories in alcohol can quickly add up. While non-alcoholic wine isn’t calorie-free, it’s often has fewer calories than traditional alcohol, making it a great option for those of us looking to cut back.
• Fewer sleep disruptions. While alcohol may help us fall asleep faster in some instances, it disrupts our normal sleeping patterns, robbing us of a quality night of rest. Non-alcoholic options don’t have the same negative impacts on our sleep.
• Stable mood. Alcohol can cause a short-term boost in our mood while drinking, followed by a crash. Non-alcoholic wine doesn’t have the same effects on our brain chemistry, meaning we can stay a little more even-keeled. 

We’ve acknowledged that non-alcoholic wine is a healthier alternative to alcoholic wine, but how does it compare to other non-alcoholic drinks?

Non-Alcoholic Wine vs. Non-Alcoholic Beer

All alcohol-free versions of alcoholic beverages, such as non-alcoholic wine and non-alcoholic beer, must meet the requirement of falling under 0.5% ABV to be labeled “zero-alcohol.” From there, they start to have differences.

Non-alcoholic wine and non-alcoholic beer, for example, are produced differently and have different effects on our health. Because beer is produced from cereal grain, it is usually high in carbohydrates. Although non-alcoholic beer may be lower in carbs than regular beer, it still contains more carbs than wine. On the plus side, NA beer has electrolytes you won’t find in non-alcoholic wine. It’s not a replacement for an electrolyte powder or sports drink, but it can do more for hydration than regular beer (which is actually dehydrating!).

For those of us looking for a lower-carb option, non-alcoholic wine may be a better choice. However, it's important to note that non-alcoholic wine is often higher in sugar. The nutritional value may vary depending on the type of non-alcoholic wine and non-alcoholic beer.

Ultimately, the benefits of going booze-free are the same regardless of which type of beverage you choose. Non-alcoholic drinks are always going to be better options than their alcoholic counterparts.

But is it okay to drink non-alcoholic beer every day, or is it okay to finish a bottle of non-alcoholic wine in one go? Let's take a closer look at some potential risks of non-alcoholic drinks — wine in particular.

Disadvantages of Non-Alcoholic Wine

Non-alcoholic wine is generally a much better option than alcohol as it doesn’t cause the same harmful effects. However, it can have some negative impacts and potential risks:

• Altered social perception of alcohol. Zero-alcohol drinks and alcohol look almost identical. Drinking non-alcoholic wine frequently can drive the normalization of alcohol. 
• A gateway to alcohol consumption. This is especially true for the younger generation. While non-alcoholic wine may seem harmless as it contains only minimal traces of alcohol, young sippers can become accustomed to the taste and develop a habit of drinking. Eventually, they may transition from non-alcoholic wine to alcoholic beverages.
• Distraction from the main issue. Oftentimes, an unhealthy relationship with alcohol can stem from a deeper issue. Switching to non-alcoholic wine will undoubtedly be beneficial for our health. However, it may distract us from resolving the root problem. 
• Financial strain. Non-alcoholic wine may not be as costly as some high-end wines, but by no means is it inexpensive. In fact, entry-level NA wine is often twice the price of basic table wines. As with alcohol, non-alcoholic alternatives can still dry out our wallets, especially if consumed excessively.

Along with the potential risks, the qualities of non-alcoholic wine can make it a poor option for some of us.

Who Shouldn’t Drink Non-Alcoholic Wine?

While non-alcoholic wine is a useful alternative for those of us who are looking to quit or cut back on alcohol, it’s not suitable for everyone. Three groups in particular are advised to avoid non-alcoholic wine:

• Pregnant women. Although non-alcoholic wine is labeled as zero-alcohol, it often still contains trace amounts. Research has found that any amount of alcohol during pregnancy can be harmful. Drinking during pregnancy can lead to fetal alcohol spectrum disorders (FASD); it is also linked to higher maternal mortalities.
• Breastfeeding women. Mothers who are breastfeeding are also advised to avoid non-alcoholic wine. Alcohol is a water-soluble molecule, which means that it can pass freely through substances like breast milk. No “safe” amount of alcohol has been identified — suggesting that any amount of alcohol can impact a baby’s development. 
• Underage children. This is a point of contention among many people. On one hand, non-alcoholic wine can allow children to take part in toasts while preventing underage drinking, which continues to be a significant public health issue. On the other hand, there’s not enough research to clearly understand the effects of even small amounts of alcohol. Since non-alcoholic wine resembles alcoholic wine, it also could serve as a gateway to the alcoholic version for young people who may grow accustomed to the taste. Despite differing opinions, those under the legal drinking age are advised to avoid non-alcoholic wine due to the potential risks.

Even for those of us who may not fall into these categories, being mindful of our consumption of non-alcoholic wine can help us live a healthy, balanced lifestyle.

Preventing Excess Consumption

An excess of anything can lead to potentially negative effects. For example, broccoli has many health benefits; however, if we eat too much, it can lead to bloating, gas, and stomach pain. Similarly, while non-alcoholic wine may be a healthier alternative than alcoholic wine, too much can be a bad choice. There are several strategies we can

implement to help us avoid excess consumption:

• Track consumption. While non-alcoholic drinks may not need to be tracked as closely as alcoholic versions, having an idea of how much we’re drinking helps us to be more mindful. It’s similar to spending: sometimes we may not know if we’re spending too much until we start keeping a budget.
• Explore hobbies/interests. Although non-alcoholic wine can serve as a replacement for alcohol, exploring activities outside of drinking can help us focus our attention elsewhere. We can rekindle our passion for an old hobby or sign up to try something completely new. A life inside the bubble of drinking can make it seem like that’s all there is. However, exploring our passions and interests can help us open up our world to lead a more fulfilling life.
• Set limits. Pouring glass after glass can be easy, especially if we feel like non-alcoholic wine has no consequences. But setting limits — for example, enjoying it only on special occasions or when others are drinking alcohol — can help us avoid drinking too much.
• Drink more water. Even without the alcohol, non-alcoholic wine can still contain other sweeteners and additives that may not be the best for your health. Drinking more water helps you avoid overconsuming non-alcoholic wine and keeps your cells and organs functioning optimally.

• Consider mocktails. If you’re interested in non-alcoholic wine, you may also be interested in mocktails. Luckily, there are tons of healthy mocktail recipes that pack a nutritional punch, which NA wine can’t always claim to do.

While these practices are helpful to avoid excess consumption of non-alcoholic wine, we can also apply them to more mindful alcohol consumption and balance in other areas of our life.

Avoiding “Pour” Decisions

Non-alcoholic wine, among other zero-alcohol beverages, is a better alternative to alcohol, especially when we’re looking to quit or cut back. It’s everything that wine has to offer without the detrimental effects of alcohol. That being said, the minimal traces of alcohol in non-alcoholic wine make it a poor alternative for pregnant or breastfeeding women and underage drinkers. Non-alcoholic wine is a healthier option, but drinking too much of it can still have negative effects. Non-alcoholic wine is fine, as long as we don’t cross the line!

Ready To Prepare for Pregnancy and Change Your Relationship With Alcohol? Reframe Can Help!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today! 

Remember those “Miracle of Life” movies they showed in high school health class to explain the stages of human development? However much you rolled your eyes or slept through them at the time, the title isn’t an exaggeration — life is a miracle. It’s mind-boggling if you think about it: somehow, a tiny cell divides and grows into a complex cluster that continues to divide and differentiate, eventually becoming, well, you!

Another key fact those videos drilled into us from an early age is that pregnancy is a no-drinking zone. No matter what your next-door neighbor or great aunt said was true “back in the day,” there’s no wiggle room here. Alcohol-related birth defects are a sad reality of drinking during pregnancy. Let’s find out more about how they develop and how to prevent them!

Why Alcohol in Pregnancy Is Dangerous

According to the CDC, drinking during pregnancy isn’t safe. This simple statement is crucially important to understand. Alcohol can affect the fetus at any stage, including the time we don’t even know we’re pregnant yet — before that missed period, the home pregnancy test, and the 3-minute wait for the telltale line to appear (or not). (For an in-depth look, check out our blog “What Are the Risks of Drinking Alcohol While Pregnant?”)

Alcohol Through the Pregnancy Journey

So what’s the connection between pregnancy, alcohol, and birth defects? Let’s take an overall view of the stages of fetal development and see what role alcohol plays in each one. (Spoiler alert: while the exact effects and their severity may vary, the answer is the same — there is no known safe amount of alcohol during pregnancy at any developmental stage.)

• Zygote stage: off to the races. The zygote enters the uterus about two or three days after fertilization. Now, it’s all about building up the emerging blastocyst (pre-embryo) so it can be implanted on the uterine wall, which happens after about six days. At this point, alcohol consumption might not have a direct effect on development (there’s no embryo to speak of yet). However, this doesn’t mean we’re in the clear to drink — alcohol can interfere with implantation, leading to miscarriage.
• Embryonic stage: planning in progress. After the blastocyst implants itself on the wall of the uterus, the embryonic stage begins around the third week of pregnancy and ends around the eighth. This is the crucial time when a “blueprint” for every organ system will form, setting the stage for further development. 
  
  At this critical stage, alcohol can do some of the most damage to the developing organ systems. During the third and fourth weeks, the neural tube develops, eventually giving rise to the brain and spinal cord. Any interference with this delicate process can lead to serious developmental problems down the road.
  
  Likewise, the structures that give rise to the heart develop during the embryonic stage (around the third and fourth week). This, too, is a delicate time as far as possible damage by alcohol is concerned — any glitches in the process can spell trouble. 
• Fetal stage: filling in the blueprint. Somewhere around the eighth week of pregnancy, the fetal stage begins. For the next few months, the blueprint created in the first few weeks will be filled in by what will eventually turn into a full-term baby ready to meet the outside world! (Alcohol continues to pose a risk at this time.) 
  
  Then the central nervous system emerges from so-called radial glia cell pools, directing the formation and migration of neurons. Alcohol can interfere with the signal pathways and reduce the fetus’s brain volume.

All in all, at each stage, there’s potential harm that can cause developmental delays further down the line. This harm is dose-dependent, but both moderate drinking over time and single instances of binge drinking can cause damage.

The Role of the Placenta

How exactly does the alcohol (or any other substance for that matter) get from mom to baby during the fetal stage? It all has to do with the placenta — a unique organ that forms in the womb and sustains the fetus throughout pregnancy.

The placenta acts as a multipurpose house, food delivery system, oxygen-providing service, and waste-removal system all in one. It’s connected to the growing fetus by a tube-like umbilical cord, which later falls off leaving an ever-present reminder — the belly button.

In addition to nourishing the fetus, the placenta passes on some of the substances in the mother’s bloodstream, including alcohol. The placenta’s permeability can cause birth defects from alcohol.

Birth Defects From Alcohol

Now, let’s look in more detail at the range of problems that can develop in the different stages of pregnancy.

Some of the main physical abnormalities that can happen as a result of drinking during pregnancy are grouped together as “alcohol-related birth defects,” or ARBD. Unlike other types of abnormalities related to alcohol use during pregnancy, they are mostly physical in nature and can occur at any point, although they are more likely to be more severe if they happen in the embryonic stage. Let’s examine how alcohol use might affect different organs.

1. Heart

Did you know that the fetal heart starts beating as early as three weeks after fertilization? That’s right, in less than a month the tiny group of cells that will form the basis of our heart muscle is already pumping away — and will continue to do so for the rest of our life. 

Alcohol can disrupt the delicate process of fetal heart development and  lead to congenital heart defects. Both involve the formation of a small hole between heart chambers known as a septal defect:

• Atrial septal defect (ASD). An ASD is a hole in the wall between the two upper heart chambers. It can disrupt normal blood flow, causing the heart to strain from working too hard. According to pediatric cardiologist James Thompson, “Over time, ASD causes stress on the heart and can cause the right atrium, ventricle, and pulmonary arteries to become enlarged.” The opening can form anywhere in the atrial septum, but it’s most commonly found in the middle portion.
• Ventricular septal defect (VSD). A VSD, on the other hand, forms in the wall separating the two lower heart chambers. It can cause the heart to pump extra blood to the lungs, which can lead to breathing difficulties and and an increased risk of infections. During infancy, a VSD can cause symptoms such as lethargy, failure to thrive, eating challenges, and weight gain.

It’s important to note that while alcohol can cause these defects, these defects can also happen with no alcohol. Both septal defects are diagnosed through an echocardiogram, which takes a detailed picture of the heart and records its functions. To get a more detailed look, a doctor might perform a bubble study, which involves injecting tiny microbubbles into our veins and tracking them with an ultrasound device to pinpoint the hole’s location.

Luckily, both ASD and VSD are sometimes minor enough that they either heal by themselves or don’t cause too many problems. In other instances, however, they need surgical correction. 

2. Kidneys

Kidneys start to develop early in the embryonic stage and are fully formed by the end of the first trimester. Drinking alcohol at any point during their development can lead to potential abnormalities: 

• Renal agenesis. One or both kidneys might be missing at the time of birth.
• Urinary tract abnormalities. Glitches in the development of the urinary tract can affect the baby’s ability to process waste and fluids.

Like heart abnormalities, problems with the kidneys are often treatable. Still, many might require surgery or other complex procedures. 

3. Bones

Developing bones are not immune to alcohol’s effects, either. Problems can include limb and spine abnormalities: 

• Limb problems. Shorter limbs or fingers and toes that don’t develop properly.
• Deformities of the spine. Curvature (scoliosis) or spinal bifida (a condition that involves a malformation of the spine and is considered a type of neural tube defect).

While bone problems are often not life-threatening and treatments are available, they can certainly impact quality of life. 

4. Eyes and Ears

Finally, the sensory organs also can suffer as a result of exposure to alcohol:

• Vision problems. The baby could end up with cataracts, retinal issues, or microphthalmia (when one or both eyes are unusually small), all of which can affect their ability to see.
• Hearing loss. It’s also possible to lose hearing — partially or completely — in one or both ears due to structural abnormalities. 

Once again, these problems might not be life-threatening, but they can greatly impact a child’s life.

Other Alcohol-Related Birth Defects

Aside from ARBD, other birth defects can develop as a result of alcohol exposure during pregnancy. Let’s take a look.

Alcohol-Related Neurodevelopmental Disorder

Unlike ARBD, ARND isn’t marked by physical disabilities. Instead, the damages happen largely behind the scenes in the brain and can show up later as cognitive and behavioral issues. Here’s the gist:

• Intellectual disabilities. Memory and attention problems, as well as learning difficulties, are common in children affected by ARND.
• Behavioral problems. Children with ARND often develop learning difficulties and behavioral problems, such as attention deficit disorder (ADD) or oppositional defiant disorder (ODD). They might also have separation anxiety or impulsivity problems.
• Nerve or brain abnormalities. ARND also comes with disruptions in nerve and brain functioning that contribute to problems with cognitive development and behavioral issues.

While ARND isn’t entirely treatable, it’s manageable with the right support. Early intervention is crucial — getting a diagnosis might be emotionally difficult, but at this point, it’s all about fixing what’s fixable. It’s important to get help as soon as possible!

Fetal Alcohol Syndrome

Finally, there’s the most serious alcohol-related set of issues, known as fetal alcohol syndrome. A group of alcohol-related birth defects that include physical and mental problems, FASD is a spectrum of disorders ranging from mild to severe.

According to Birthdefects.org, symptoms include several physical abnormalities:

• Growth problems. FASD infants tend to have a low birth weight and length. They often fail to gain weight compared to their peers and have trouble thriving as they get older.  
• Facial abnormalities. A typical “FASD face” is characterized by small eye openings; ear deformities; a short, upturned nose with a flattened, low, nasal bridge; and a thin, smooth, upper lip.
• Organ abnormalities. FASD comes with heart and liver defects.
• Skeletal deformities. Babies with FASD typically have smaller heads, deformed ribs, spine curvature, and joint problems. 
• Central nervous system damage. Unfortunately, FASD can lead to a range of neurological and psychiatric effects, including learning and social disabilities, anxiety, tremors, seizures, coordination problems, attention deficit, and hyperactivity.

Like other alcohol-related birth defects, it’s entirely avoidable if we stay away from alcohol when we’re pregnant and, ideally, during the time when we think pregnancy is on the horizon. Unfortunately, it’s largely untreatable once it develops, although special educational services and psychological support can provide some help.

A Safe Start to a Healthy Pregnancy

While alcohol-related birth defects are difficult to treat after they develop, the truth — both heartbreaking and encouraging — is that they’re highly preventable. Here’s what you can do:

1. Avoid alcohol during pregnancy. This one is the key to a healthy start. Do whatever it takes to stop if you’re currently drinking and try to stay on track throughout your pregnancy. It’s absolutely worth it! (And while we’re on the subject of what to avoid — stay away from smoking and using marijuana as well).
2. Be honest with your doctor. They’ve seen and heard it all and won’t judge. They need to know the truth about your situation, whatever that might be, so they can offer the best guidance and advice.
3. Ask for help. If you’re struggling, don’t hesitate to ask for help. It’s a sign of strength, and there are lots of resources out there that can help you stop drinking if you’re finding it difficult. Reframe is here for you as well!
4. Nourish your body. There are two (or more!) of you now, so make sure you’re eating enough protein and calcium-rich milk products to support your baby’s growing needs. Leafy green vegetables, fruits, whole grains, and sources of omega-3 fatty acids, such as avocados and nuts, will help provide your body with the nutrients and antioxidants you need.
5. Take vitamins. Folic acid is key. The CDC recommends taking 400 micrograms (mcg) daily before and during pregnancy.
6. Stay hydrated. Water is crucial for all of us (our bodies are about 60% water in composition!), but during pregnancy it’s even more critical to stay hydrated. 
7. Get vaccinated. Protecting your immune system from disease protects your baby as well. 
8. Create a safe environment. Last but not least, make sure your environment is safe. Household cleaners and some potential workplace hazards could pose risks, so check with your doctor if you’re unsure or worried about anything.

With these tips, you and your baby will be off to a safe start.

Prevention Is Key

In the end, pregnancy is a special, challenging, and exciting time, but adding alcohol to the mix can bring on a unique set of dangers and long-lasting effects. Let’s avoid alcohol-related birth defects by staying informed, avoiding alcohol, and taking care of our body and mind (and our baby’s!) during pregnancy and beyond!

Remember those “Miracle of Life” movies they showed in high school health class to explain the stages of human development? However much you rolled your eyes or slept through them at the time, the title isn’t an exaggeration — life is a miracle. It’s mind-boggling if you think about it: somehow, a tiny cell divides and grows into a complex cluster that continues to divide and differentiate, eventually becoming, well, you!

Another key fact those videos drilled into us from an early age is that pregnancy is a no-drinking zone. No matter what your next-door neighbor or great aunt said was true “back in the day,” there’s no wiggle room here. Alcohol-related birth defects are a sad reality of drinking during pregnancy. Let’s find out more about how they develop and how to prevent them!

Why Alcohol in Pregnancy Is Dangerous

According to the CDC, drinking during pregnancy isn’t safe. This simple statement is crucially important to understand. Alcohol can affect the fetus at any stage, including the time we don’t even know we’re pregnant yet — before that missed period, the home pregnancy test, and the 3-minute wait for the telltale line to appear (or not). (For an in-depth look, check out our blog “What Are the Risks of Drinking Alcohol While Pregnant?”)

Alcohol Through the Pregnancy Journey

So what’s the connection between pregnancy, alcohol, and birth defects? Let’s take an overall view of the stages of fetal development and see what role alcohol plays in each one. (Spoiler alert: while the exact effects and their severity may vary, the answer is the same — there is no known safe amount of alcohol during pregnancy at any developmental stage.)

• Zygote stage: off to the races. The zygote enters the uterus about two or three days after fertilization. Now, it’s all about building up the emerging blastocyst (pre-embryo) so it can be implanted on the uterine wall, which happens after about six days. At this point, alcohol consumption might not have a direct effect on development (there’s no embryo to speak of yet). However, this doesn’t mean we’re in the clear to drink — alcohol can interfere with implantation, leading to miscarriage.
• Embryonic stage: planning in progress. After the blastocyst implants itself on the wall of the uterus, the embryonic stage begins around the third week of pregnancy and ends around the eighth. This is the crucial time when a “blueprint” for every organ system will form, setting the stage for further development. 
  
  At this critical stage, alcohol can do some of the most damage to the developing organ systems. During the third and fourth weeks, the neural tube develops, eventually giving rise to the brain and spinal cord. Any interference with this delicate process can lead to serious developmental problems down the road.
  
  Likewise, the structures that give rise to the heart develop during the embryonic stage (around the third and fourth week). This, too, is a delicate time as far as possible damage by alcohol is concerned — any glitches in the process can spell trouble. 
• Fetal stage: filling in the blueprint. Somewhere around the eighth week of pregnancy, the fetal stage begins. For the next few months, the blueprint created in the first few weeks will be filled in by what will eventually turn into a full-term baby ready to meet the outside world! (Alcohol continues to pose a risk at this time.) 
  
  Then the central nervous system emerges from so-called radial glia cell pools, directing the formation and migration of neurons. Alcohol can interfere with the signal pathways and reduce the fetus’s brain volume.

All in all, at each stage, there’s potential harm that can cause developmental delays further down the line. This harm is dose-dependent, but both moderate drinking over time and single instances of binge drinking can cause damage.

The Role of the Placenta

How exactly does the alcohol (or any other substance for that matter) get from mom to baby during the fetal stage? It all has to do with the placenta — a unique organ that forms in the womb and sustains the fetus throughout pregnancy.

The placenta acts as a multipurpose house, food delivery system, oxygen-providing service, and waste-removal system all in one. It’s connected to the growing fetus by a tube-like umbilical cord, which later falls off leaving an ever-present reminder — the belly button.

In addition to nourishing the fetus, the placenta passes on some of the substances in the mother’s bloodstream, including alcohol. The placenta’s permeability can cause birth defects from alcohol.

Birth Defects From Alcohol

Now, let’s look in more detail at the range of problems that can develop in the different stages of pregnancy.

Some of the main physical abnormalities that can happen as a result of drinking during pregnancy are grouped together as “alcohol-related birth defects,” or ARBD. Unlike other types of abnormalities related to alcohol use during pregnancy, they are mostly physical in nature and can occur at any point, although they are more likely to be more severe if they happen in the embryonic stage. Let’s examine how alcohol use might affect different organs.

1. Heart

Did you know that the fetal heart starts beating as early as three weeks after fertilization? That’s right, in less than a month the tiny group of cells that will form the basis of our heart muscle is already pumping away — and will continue to do so for the rest of our life. 

Alcohol can disrupt the delicate process of fetal heart development and  lead to congenital heart defects. Both involve the formation of a small hole between heart chambers known as a septal defect:

• Atrial septal defect (ASD). An ASD is a hole in the wall between the two upper heart chambers. It can disrupt normal blood flow, causing the heart to strain from working too hard. According to pediatric cardiologist James Thompson, “Over time, ASD causes stress on the heart and can cause the right atrium, ventricle, and pulmonary arteries to become enlarged.” The opening can form anywhere in the atrial septum, but it’s most commonly found in the middle portion.
• Ventricular septal defect (VSD). A VSD, on the other hand, forms in the wall separating the two lower heart chambers. It can cause the heart to pump extra blood to the lungs, which can lead to breathing difficulties and and an increased risk of infections. During infancy, a VSD can cause symptoms such as lethargy, failure to thrive, eating challenges, and weight gain.

It’s important to note that while alcohol can cause these defects, these defects can also happen with no alcohol. Both septal defects are diagnosed through an echocardiogram, which takes a detailed picture of the heart and records its functions. To get a more detailed look, a doctor might perform a bubble study, which involves injecting tiny microbubbles into our veins and tracking them with an ultrasound device to pinpoint the hole’s location.

Luckily, both ASD and VSD are sometimes minor enough that they either heal by themselves or don’t cause too many problems. In other instances, however, they need surgical correction. 

2. Kidneys

Kidneys start to develop early in the embryonic stage and are fully formed by the end of the first trimester. Drinking alcohol at any point during their development can lead to potential abnormalities: 

• Renal agenesis. One or both kidneys might be missing at the time of birth.
• Urinary tract abnormalities. Glitches in the development of the urinary tract can affect the baby’s ability to process waste and fluids.

Like heart abnormalities, problems with the kidneys are often treatable. Still, many might require surgery or other complex procedures. 

3. Bones

Developing bones are not immune to alcohol’s effects, either. Problems can include limb and spine abnormalities: 

• Limb problems. Shorter limbs or fingers and toes that don’t develop properly.
• Deformities of the spine. Curvature (scoliosis) or spinal bifida (a condition that involves a malformation of the spine and is considered a type of neural tube defect).

While bone problems are often not life-threatening and treatments are available, they can certainly impact quality of life. 

4. Eyes and Ears

Finally, the sensory organs also can suffer as a result of exposure to alcohol:

• Vision problems. The baby could end up with cataracts, retinal issues, or microphthalmia (when one or both eyes are unusually small), all of which can affect their ability to see.
• Hearing loss. It’s also possible to lose hearing — partially or completely — in one or both ears due to structural abnormalities. 

Once again, these problems might not be life-threatening, but they can greatly impact a child’s life.

Other Alcohol-Related Birth Defects

Aside from ARBD, other birth defects can develop as a result of alcohol exposure during pregnancy. Let’s take a look.

Alcohol-Related Neurodevelopmental Disorder

Unlike ARBD, ARND isn’t marked by physical disabilities. Instead, the damages happen largely behind the scenes in the brain and can show up later as cognitive and behavioral issues. Here’s the gist:

• Intellectual disabilities. Memory and attention problems, as well as learning difficulties, are common in children affected by ARND.
• Behavioral problems. Children with ARND often develop learning difficulties and behavioral problems, such as attention deficit disorder (ADD) or oppositional defiant disorder (ODD). They might also have separation anxiety or impulsivity problems.
• Nerve or brain abnormalities. ARND also comes with disruptions in nerve and brain functioning that contribute to problems with cognitive development and behavioral issues.

While ARND isn’t entirely treatable, it’s manageable with the right support. Early intervention is crucial — getting a diagnosis might be emotionally difficult, but at this point, it’s all about fixing what’s fixable. It’s important to get help as soon as possible!

Fetal Alcohol Syndrome

Finally, there’s the most serious alcohol-related set of issues, known as fetal alcohol syndrome. A group of alcohol-related birth defects that include physical and mental problems, FASD is a spectrum of disorders ranging from mild to severe.

According to Birthdefects.org, symptoms include several physical abnormalities:

• Growth problems. FASD infants tend to have a low birth weight and length. They often fail to gain weight compared to their peers and have trouble thriving as they get older.  
• Facial abnormalities. A typical “FASD face” is characterized by small eye openings; ear deformities; a short, upturned nose with a flattened, low, nasal bridge; and a thin, smooth, upper lip.
• Organ abnormalities. FASD comes with heart and liver defects.
• Skeletal deformities. Babies with FASD typically have smaller heads, deformed ribs, spine curvature, and joint problems. 
• Central nervous system damage. Unfortunately, FASD can lead to a range of neurological and psychiatric effects, including learning and social disabilities, anxiety, tremors, seizures, coordination problems, attention deficit, and hyperactivity.

Like other alcohol-related birth defects, it’s entirely avoidable if we stay away from alcohol when we’re pregnant and, ideally, during the time when we think pregnancy is on the horizon. Unfortunately, it’s largely untreatable once it develops, although special educational services and psychological support can provide some help.

A Safe Start to a Healthy Pregnancy

While alcohol-related birth defects are difficult to treat after they develop, the truth — both heartbreaking and encouraging — is that they’re highly preventable. Here’s what you can do:

1. Avoid alcohol during pregnancy. This one is the key to a healthy start. Do whatever it takes to stop if you’re currently drinking and try to stay on track throughout your pregnancy. It’s absolutely worth it! (And while we’re on the subject of what to avoid — stay away from smoking and using marijuana as well).
2. Be honest with your doctor. They’ve seen and heard it all and won’t judge. They need to know the truth about your situation, whatever that might be, so they can offer the best guidance and advice.
3. Ask for help. If you’re struggling, don’t hesitate to ask for help. It’s a sign of strength, and there are lots of resources out there that can help you stop drinking if you’re finding it difficult. Reframe is here for you as well!
4. Nourish your body. There are two (or more!) of you now, so make sure you’re eating enough protein and calcium-rich milk products to support your baby’s growing needs. Leafy green vegetables, fruits, whole grains, and sources of omega-3 fatty acids, such as avocados and nuts, will help provide your body with the nutrients and antioxidants you need.
5. Take vitamins. Folic acid is key. The CDC recommends taking 400 micrograms (mcg) daily before and during pregnancy.
6. Stay hydrated. Water is crucial for all of us (our bodies are about 60% water in composition!), but during pregnancy it’s even more critical to stay hydrated. 
7. Get vaccinated. Protecting your immune system from disease protects your baby as well. 
8. Create a safe environment. Last but not least, make sure your environment is safe. Household cleaners and some potential workplace hazards could pose risks, so check with your doctor if you’re unsure or worried about anything.

With these tips, you and your baby will be off to a safe start.

Prevention Is Key

In the end, pregnancy is a special, challenging, and exciting time, but adding alcohol to the mix can bring on a unique set of dangers and long-lasting effects. Let’s avoid alcohol-related birth defects by staying informed, avoiding alcohol, and taking care of our body and mind (and our baby’s!) during pregnancy and beyond!

Drink Less and Thrive With Reframe

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today! 

You’ve been taking B vitamins for weeks. Everyone tells you they’re supposed to give you more energy, but you’re still sluggish. “What’s the problem?” you wonder. “Did I get a bad batch?” 

There are several reasons why your vitamins may not be giving you the desired results — one factor is alcohol. Among the many effects of alcohol, we don’t hear much about it interrupting vitamin absorption, but it does! 

In this blog post, we will explore how our body absorbs vitamins and alcohol, and how the two interact.

Overview of Vitamins

Vitamins are organic compounds that our body needs to maintain basic functions. There are two main categories of vitamins:

• Water-soluble. Water-soluble vitamins don’t stay in the body for long as they can’t be stored. They quickly make their way into our urine, where they are expelled. As a result, they need to be replenished regularly. They are essential to the formation of proteins, fats, and carbohydrates. These include vitamins C and the B complex (more on this later!). Water-soluble vitamins are essential for the brain health, immune function, and converting carbohydrates to energy.
• Fat-soluble. These vitamins, including A, D, E, and K are stored in fatty tissue and the liver for days to months, depending on the vitamin. They are important for vision, bone health, immune function, and effective blood clotting.

Our body doesn’t produce most vitamins; we can produce vitamin D by being in the sun, and a small amount of vitamin K2 (essential for bone and heart health) is produced in our gut. All of the other vitamins must come from our diet or from supplements. Let’s dig into that next!

How Alcohol Is Absorbed 

About 20% of the alcohol we drink is absorbed into our bloodstream through our stomach, and the other 80% is absorbed by our small intestines. Once the alcohol is in our bloodstream, it travels everywhere blood goes — spoiler alert, that’s our whole body!

However, some parts of the body use more blood than others. For instance, the brain and the liver are the most blood-guzzling organs. The liver is where almost every substance and food that enters our body is metabolized — including alcohol.

The liver breaks alcohol down into a toxic byproduct called acetaldehyde. After that, it’s broken down into acetate and expelled from the body in our urine and breath. The alcohol metabolism process is taxing on the liver. Because alcohol and acetaldehyde are toxins, the liver focuses on eliminating those from our body and sets other things to the side — including food.

Vitamins and Alcohol: How Does Alcohol Use Impact Vitamins?

Drinking alcohol, especially in large amounts, disrupts the absorption of vitamins B1 (thiamine), B9 (folate), B12, A, and C. One study looked closely at vitamin C and alcohol and found that 42% of people with alcohol use disorder have severe vitamin C deficiencies.

Alcohol specifically interferes with vitamin absorption and storage in the following ways: 

• Enzyme disruption. Alcohol consumption impairs the function of digestive enzymes that break down and absorb nutrients such as pancreatic enzymes. 
• Gut irritation. Alcohol irritates and inflames the lining of the stomach and intestines. The inflamed and irritated tissue is not as effective at absorbing the vitamins from our food. 
• Nutrient transport. Some vitamins use proteins or other substances to transport nutrients across the intestinal wall into the bloodstream. Alcohol can disrupt this transportation process and the vitamins won’t make it into our bloodstream or where they are needed. 
• Liver Damage. Alcohol misuse or chronic alcohol use can damage our liver by physically taxing it and causing inflammation. As mentioned earlier, the liver processes just about every substance that enters our body, including food and the nutrients our food contains.
• Vitamin depletion. The process of metabolizing alcohol is energy- and nutrient-intensive. It depletes the stored reserve of vitamin B1 (thiamine) and interferes with the metabolism of other B vitamins, especially folate and B12. 

Overall, chronic alcohol use can disrupt the absorption and metabolism of vitamins and lead to several vitamin deficiencies. 

Alcohol and Malabsorption

We learned that alcohol can prevent or disrupt vitamins from being absorbed. We may be getting plenty of vitamins in our diet, but that means very little if we can’t absorb them. Let’s take a look at common symptoms of alcohol malabsorption:

• Fatigue. Deficiencies in vitamins such as B12 and folate can lead to fatigue and weakness.
• Digestive issues. Vitamin malabsorption and alcohol can both cause both gastrointestinal symptoms such as diarrhea, constipation, bloating, abdominal pain, and indigestion.
• Neurological symptoms. Deficiencies in B vitamins, particularly thiamine (B1), can lead to neurological symptoms such as numbness or tingling in the hands and feet, muscle weakness, poor coordination, and memory problems.
• Anemia. Although most often associated with a deficiency of iron (a mineral), vitamin B12 contributes to anemia by inhibiting the function of healthy red blood cells. Anemia is characterized by symptoms such as fatigue, weakness, pale skin, shortness of breath, and dizziness.
• Mood changes. Deficiencies in B vitamins can affect mood and lead to symptoms such as irritability, depression, and anxiety.
• Skin problems. Malabsorption of vitamin A affects skin health and leads to symptoms such as dry skin, rashes, or cracking at the corners of the mouth. The dehydration caused by alcohol also reduces the plumpness and elasticity of skin.
• Weight loss. In severe cases of malabsorption, individuals may experience weight loss because they are unable to obtain the nutrients needed. (Note: This is not the good kind of weight loss!)

Symptoms may vary depending on the severity of the alcohol consumption. However, even moderate alcohol use can lead to moderate malabsorption. 

After reading this list we may be wondering, does taking vitamins after drinking alcohol help counteract the negative effects of alcohol? The results are mixed. Some research found that supplements can help reduce liver damage while others show no difference. More studies are needed to determine the effectiveness of vitamin supplements, but there is one simple answer: quitting or cutting back on alcohol is the most effective way to prevent alcohol-related vitamin malabsorption.

Recovering With Vitamins

There is good news! The simple act of reducing (or completely stopping) alcohol use allows the body to heal and restore its functions — including nutrient absorption.

You can use vitamins to your advantage as you try to heal from chronic alcohol use. For instance, B vitamins such as B1, B9, and B12 help you regain proper energy metabolism and nerve function, and boost your overall well-being. Vitamin C helps support your immune system and reduces oxidative stress levels caused by alcohol use. To get these vitamins, you can use supplements, but you can also maximize vitamin bioavailability by getting them from certain foods: 

• Fruits such as bananas, apples (with the skin!), and oranges
• Whole grain breads
• Liver (including pâté)
• Sweet and hot peppers 
• Roots and tubers, such as carrots, beets, potatoes, and sweet potatoes
• Leafy greens such as kale, spinach, and chard
• Cruciferous vegetables such as broccoli and Brussels sprouts
• Small amounts of dairy, including Greek yogurt and milk

It's important to note that while supplements can help support recovery, they should not be used as a substitute for a healthy diet and lifestyle. Eating a balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats is essential for overall health and recovery from alcohol use. Additionally, individuals recovering from alcohol use should consult with a healthcare professional before starting any new supplements to ensure they are safe and appropriate for their individual needs.

Key Takeaways

Alcohol takes a toll on our overall health, and its effects on our vitamin absorption are only the beginning. Quitting or cutting back on alcohol is an effective way to prioritize our well-being. Luckily, there are endless resources out there to help with this project. Consider trying the Reframe app, which puts a science-backed toolkit right in your pocket. Here’s to your health!

You’ve been taking B vitamins for weeks. Everyone tells you they’re supposed to give you more energy, but you’re still sluggish. “What’s the problem?” you wonder. “Did I get a bad batch?” 

There are several reasons why your vitamins may not be giving you the desired results — one factor is alcohol. Among the many effects of alcohol, we don’t hear much about it interrupting vitamin absorption, but it does! 

In this blog post, we will explore how our body absorbs vitamins and alcohol, and how the two interact.

Overview of Vitamins

Vitamins are organic compounds that our body needs to maintain basic functions. There are two main categories of vitamins:

• Water-soluble. Water-soluble vitamins don’t stay in the body for long as they can’t be stored. They quickly make their way into our urine, where they are expelled. As a result, they need to be replenished regularly. They are essential to the formation of proteins, fats, and carbohydrates. These include vitamins C and the B complex (more on this later!). Water-soluble vitamins are essential for the brain health, immune function, and converting carbohydrates to energy.
• Fat-soluble. These vitamins, including A, D, E, and K are stored in fatty tissue and the liver for days to months, depending on the vitamin. They are important for vision, bone health, immune function, and effective blood clotting.

Our body doesn’t produce most vitamins; we can produce vitamin D by being in the sun, and a small amount of vitamin K2 (essential for bone and heart health) is produced in our gut. All of the other vitamins must come from our diet or from supplements. Let’s dig into that next!

How Alcohol Is Absorbed 

About 20% of the alcohol we drink is absorbed into our bloodstream through our stomach, and the other 80% is absorbed by our small intestines. Once the alcohol is in our bloodstream, it travels everywhere blood goes — spoiler alert, that’s our whole body!

However, some parts of the body use more blood than others. For instance, the brain and the liver are the most blood-guzzling organs. The liver is where almost every substance and food that enters our body is metabolized — including alcohol.

The liver breaks alcohol down into a toxic byproduct called acetaldehyde. After that, it’s broken down into acetate and expelled from the body in our urine and breath. The alcohol metabolism process is taxing on the liver. Because alcohol and acetaldehyde are toxins, the liver focuses on eliminating those from our body and sets other things to the side — including food.

Vitamins and Alcohol: How Does Alcohol Use Impact Vitamins?

Drinking alcohol, especially in large amounts, disrupts the absorption of vitamins B1 (thiamine), B9 (folate), B12, A, and C. One study looked closely at vitamin C and alcohol and found that 42% of people with alcohol use disorder have severe vitamin C deficiencies.

Alcohol specifically interferes with vitamin absorption and storage in the following ways: 

• Enzyme disruption. Alcohol consumption impairs the function of digestive enzymes that break down and absorb nutrients such as pancreatic enzymes. 
• Gut irritation. Alcohol irritates and inflames the lining of the stomach and intestines. The inflamed and irritated tissue is not as effective at absorbing the vitamins from our food. 
• Nutrient transport. Some vitamins use proteins or other substances to transport nutrients across the intestinal wall into the bloodstream. Alcohol can disrupt this transportation process and the vitamins won’t make it into our bloodstream or where they are needed. 
• Liver Damage. Alcohol misuse or chronic alcohol use can damage our liver by physically taxing it and causing inflammation. As mentioned earlier, the liver processes just about every substance that enters our body, including food and the nutrients our food contains.
• Vitamin depletion. The process of metabolizing alcohol is energy- and nutrient-intensive. It depletes the stored reserve of vitamin B1 (thiamine) and interferes with the metabolism of other B vitamins, especially folate and B12. 

Overall, chronic alcohol use can disrupt the absorption and metabolism of vitamins and lead to several vitamin deficiencies. 

Alcohol and Malabsorption

We learned that alcohol can prevent or disrupt vitamins from being absorbed. We may be getting plenty of vitamins in our diet, but that means very little if we can’t absorb them. Let’s take a look at common symptoms of alcohol malabsorption:

• Fatigue. Deficiencies in vitamins such as B12 and folate can lead to fatigue and weakness.
• Digestive issues. Vitamin malabsorption and alcohol can both cause both gastrointestinal symptoms such as diarrhea, constipation, bloating, abdominal pain, and indigestion.
• Neurological symptoms. Deficiencies in B vitamins, particularly thiamine (B1), can lead to neurological symptoms such as numbness or tingling in the hands and feet, muscle weakness, poor coordination, and memory problems.
• Anemia. Although most often associated with a deficiency of iron (a mineral), vitamin B12 contributes to anemia by inhibiting the function of healthy red blood cells. Anemia is characterized by symptoms such as fatigue, weakness, pale skin, shortness of breath, and dizziness.
• Mood changes. Deficiencies in B vitamins can affect mood and lead to symptoms such as irritability, depression, and anxiety.
• Skin problems. Malabsorption of vitamin A affects skin health and leads to symptoms such as dry skin, rashes, or cracking at the corners of the mouth. The dehydration caused by alcohol also reduces the plumpness and elasticity of skin.
• Weight loss. In severe cases of malabsorption, individuals may experience weight loss because they are unable to obtain the nutrients needed. (Note: This is not the good kind of weight loss!)

Symptoms may vary depending on the severity of the alcohol consumption. However, even moderate alcohol use can lead to moderate malabsorption. 

After reading this list we may be wondering, does taking vitamins after drinking alcohol help counteract the negative effects of alcohol? The results are mixed. Some research found that supplements can help reduce liver damage while others show no difference. More studies are needed to determine the effectiveness of vitamin supplements, but there is one simple answer: quitting or cutting back on alcohol is the most effective way to prevent alcohol-related vitamin malabsorption.

Recovering With Vitamins

There is good news! The simple act of reducing (or completely stopping) alcohol use allows the body to heal and restore its functions — including nutrient absorption.

You can use vitamins to your advantage as you try to heal from chronic alcohol use. For instance, B vitamins such as B1, B9, and B12 help you regain proper energy metabolism and nerve function, and boost your overall well-being. Vitamin C helps support your immune system and reduces oxidative stress levels caused by alcohol use. To get these vitamins, you can use supplements, but you can also maximize vitamin bioavailability by getting them from certain foods: 

• Fruits such as bananas, apples (with the skin!), and oranges
• Whole grain breads
• Liver (including pâté)
• Sweet and hot peppers 
• Roots and tubers, such as carrots, beets, potatoes, and sweet potatoes
• Leafy greens such as kale, spinach, and chard
• Cruciferous vegetables such as broccoli and Brussels sprouts
• Small amounts of dairy, including Greek yogurt and milk

It's important to note that while supplements can help support recovery, they should not be used as a substitute for a healthy diet and lifestyle. Eating a balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats is essential for overall health and recovery from alcohol use. Additionally, individuals recovering from alcohol use should consult with a healthcare professional before starting any new supplements to ensure they are safe and appropriate for their individual needs.

Key Takeaways

Alcohol takes a toll on our overall health, and its effects on our vitamin absorption are only the beginning. Quitting or cutting back on alcohol is an effective way to prioritize our well-being. Luckily, there are endless resources out there to help with this project. Consider trying the Reframe app, which puts a science-backed toolkit right in your pocket. Here’s to your health!

Make a Positive Choice for Your Health: Join the Reframe Community!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today! 

Alcohol and marijuana are two of the most commonly used drugs. However, due to differences in societal acceptance, there seems to be a great debate over which one’s worse. 

Although we may be looking for a clear-cut answer, the truth is, it’s a bit complicated. At face value, they’re both harmful substances — suggesting that a title for “worst” may not be the important answer we’re looking for. To help us come to a conclusion for ourselves, we’ll take a side-by-side look at the different facets of alcohol and marijuana. 

Understanding the Health Effects of Alcohol

As a central nervous system (CNS) depressant, alcohol impacts messaging in our brain and the rest of our body. The toxins cause immediate effects and can also have long-term impacts from prolonged exposure. 

Acute Effects

Alcohol is associated with “feeling drunk,” but it's actually a side effect of alcohol’s impact on the different systems in our body. The exact experience can vary from person to person and depending on the amount of alcohol consumed, but some symptoms of intoxication are common: 

• Loss of coordination
• Lack of judgment
• Increased blood pressure
• Increased heart rate
• Lowered inhibitions
• Change in behavior
• Blurry vision
• Nausea or vomiting

Short-term effects of alcohol can also be felt the day after  — even a few days after — in what we know of as a hangover. 

Long-Term Effects

The long-term effects of alcohol also will vary from person to person. Prolonged or excessive exposure to the toxins in alcohol can cause many different problems:

• Liver disease. Our liver breaks down more than 90% of alcohol. Since drinking alcohol continually exposes our liver to toxins, it’s commonly associated with liver damage and disease.
• Pancreatitis. The toxins in alcohol damage our pancreatic cells over time, leading to chronic inflammation and disease of the pancreas.
• Heart disease. Excessive consumption of alcohol is linked with an increased risk of heart disease as it can lead to permanent effects on our blood pressure. It is associated with a type of heart failure known as alcoholic cardiomyopathy.
• Stomach and GI issues. Alcohol disrupts our gut microbiome, which can lead to discomfort, digestive issues, and the development of ulcers.
• Nerve damage. Prolonged exposure to alcohol can cause numbness and tingling in our limbs due to nerve damage.
• Infertility. Excessive consumption of alcohol can decrease our reproductive hormone levels, affecting fertility in males and females. 
• Mental health conditions. Alcohol has lasting impacts on our brain, which helps regulate our mood and stress. Mental health conditions such as anxiety, depression, and other mental health conditions are more common in those of us who misuse alcohol.
• Increased risk of cancer. The toxic component of alcohol, acetaldehyde, is a known carcinogen, which explains alcohol’s direct tie to the increased risk of developing all types of cancer.

Long-term health effects are the leading cause of alcohol-related mortalities. While the exact effects will vary from person to person, it’s clear that drinking alcohol opens the door to myriad lasting effects on our health. 

Understanding the Health Effects of Marijuana

Marijuana, also known as “weed,” refers to the different parts of the cannabis plant. The plant contains active compounds such as tetrahydrocannabinol (THC), cannabidiol (CBD), and more. Some of these active compounds are mind-altering and have short-term and long-term effects on our body. 

Acute Effects

The “high” feeling associated with marijuana is a result of the effects that the drug has on different systems in our body. The effects of marijuana vary more widely from person to person compared to those of alcohol:

• Dry mouth
• Changes in perception of time
• Lack of coordination
• Impaired judgment
• Relaxation
• Increased hunger
• Drowsiness
• Pain relief
• Dry/red eyes

Like the effects of alcohol, marijuana’s acute effects can linger in the days following its use. Hangover symptoms from weed frequently include brain fog, headache, and drowsiness.

Long-Term Effects

The long-term health effects of marijuana are not as heavily researched as alcohol. While still being studied, marijuana has been associated with various long-term impacts:

• Altered brain development. The effects of marijuana on brain development still require further research. However, the Centers for Disease Control and Prevention (CDC) reports that using marijuana before the age of 18 can affect brain functions such as learning, memory, and attention. 
• Schizophrenia. The connection between marijuana and schizophrenia continues to be studied. However, research has shown that marijuana use is tied to an increased risk of developing schizophrenia and other psychotic disorders. A more recent study came to the same conclusion; it also found the highest risk group to be young men between the ages of 16 and 25.
• Lung damage. Smoking — a common method for using marijuana — has direct impacts on our lung health. According to the CDC, marijuana contains toxins and irritants similar to tobacco when smoked.

We’ve established a long list of health effects of alcohol and marijuana, but what’s the verdict?

Analyzing the Health Effects of Marijuana vs. Alcohol

As we’ve looked more in depth at the health effects of alcohol and marijuana, we might find ourselves comparing the long list of impacts. At a quick glance, the extensive list of alcohol’s effects may have us wondering, “Is alcohol worse than weed even though weed is illegal in many places?”

Actually, alcohol and marijuana impact our cognitive abilities and motor function in similar ways. Although our individual experiences may vary, both substances can have dangerous effects. 

Comparing long-term impacts, alcohol seems to be associated with significantly more risks. However, lack of research could be the reason for the discrepancy. Currently, alcohol is tied to greater health issues, but it’s too soon to come to the conclusion that alcohol is worse, as more information is needed. That said, let’s explore another facet of alcohol and marijuana — their misuse.

Comparing the Potential of Misuse: Alcohol vs. Marijuana

Alcohol and marijuana are both drugs that can cause dependence and lead to misuse. According to the American Psychological Association (APA), substance misuse refers to continued use of a substance despite impaired control, risky use, and substance-related problems. Diagnoses for alcohol use disorder (AUD) and cannabis use disorder (CUD) must meet certain criteria in the DSM-5, professional reference book on mental health and brain-related conditions. The criteria refer to the cognitive, behavioral, and physiological symptoms associated with the misuse of a substance.

The 2022 National Drug Survey on Drug Use and Health (NSDUH) reported:

• 29.5 million people or 10.5% of those aged 12 and older had AUD within the past year.
• 19 million people or 6.7% of those aged 12 and older had CUD within the past year.
• AUD and CUD were most common in young adults between the ages of 18 and 25. 

While data show that alcohol misuse today is more prevalent than marijuana misuse, both are alarmingly common. Could social perception play a factor in these numbers?

A Side-by-Side Look at the Social Impacts

Social acceptance of a substance can contribute to substance use, which can have effects aside from our health. Let’s explore the social impacts of alcohol and marijuana.

Alcohol is one of the most commonly used drugs according to the National Institute on Drug Abuse (NIDA); that fact may be attributed in part to the high social acceptance of drinking. While high alcohol consumption may benefit individual companies, it has detrimental impacts on our economy. The CDC reports that excessive alcohol use cost the U.S. roughly $249 billion in 2010 due to healthcare expenses, decreased workplace productivity, motor vehicle crashes, and criminal justice expenses. In addition to the toll on our economy, alcohol production also causes negative environmental impacts. Individually, alcohol can cause great harm to our health, but by zooming out and looking at the population as a whole, we can get a clearer picture of the extensive social impacts of alcohol. 

Like alcohol, marijuana is also highly accepted socially, which also makes it one of the most highly used illicit drugs. Marijuana is becoming legal in more areas, which may explain the growth in use and positive impacts on our economy. Although we may see some benefits economically due to tax revenue, investment opportunities, and job growth, research has shown that marijuana is associated with an increased risk of violence. Although more research is needed, current findings suggest marijuana use has negative impacts on public safety. Shifts in legality and public perception continue to occur, but presently, marijuana is still highly controlled through regulation and taxation.

While alcohol and marijuana are similar in many ways, we can also see their different impacts on our society as a whole. Let’s take a closer look at these differences by laying out the facts. 

Sobering Statistics on Related Harms: Alcohol vs. Weed

Different facets of weed and alcohol make it difficult to compare the two. Statistics comparing weed and alcohol are revealing.

• Alcohol use within the past month was reported by 137.4 million people (48.7%) among those aged 12 or older, as outlined by the 2022 NSDUH report.
• Marijuana use within the past month was reported by 42.3 million people (15%) among those aged 12 or older, as outlined by the 2022 NSDUH report. 
• Alcohol-impaired driving fatalities account for about 31% of traffic crash fatalities in the United States per year, as reported by the National Highway Traffic Administration (NHTSA).
• Marijuana-impaired driving accidents aren’t well reported, but a 2022 study on traffic crash rates found that legalization of recreational marijuana use was associated with a 6.5% increase in injury crash rates and a 2.3% increase in traffic crash fatalities.
• Alcohol-related mortalities account for over 178,00 deaths per year in the United States, according to a report from the CDC. 
• Marijuana-related mortalities aren’t well documented; however, the Drug Abuse Warning Network (DAWN) reports that 597 per 100,000 people between the ages of 18 and 25 visited the emergency room for a marijuana-related emergency in 2022. These emergencies range from severe nausea and vomiting to injury from impaired motor function.

Data help us compare alcohol and marijuana more tangibly, but it’s important to note that external factors such as how likely people are to report using each substance can influence the information and how we interpret it.

Is Weed or Alcohol Worse?

While it’s easy to compare the visible effects of alcohol and weed, there’s a lot more to consider when trying to determine which substance is more harmful. It’s helpful to keep in mind those factors that can influence the comparison of alcohol and weed:

• Amount of research. We’ve studied alcohol for much longer than we’ve studied marijuana — meaning, we know a lot more about it. While it may seem like the evidence shows that alcohol has significantly more risks than marijuana, the lack of long-term studies on the impact of weed can contribute to this gap. 
• Variation in products. Alcohol is primarily consumed orally whereas marijuana can be used in a variety of ways. The variation between the effects of weed through different methods such as smoking, infusions, and topicals adds to its complexities and the lack of conclusions on its impacts.
• Biological differences. The way alcohol and marijuana affects us varies due to our biological differences. For example, some of us may find it difficult to function without alcohol but don’t have any issues with misusing weed. On the other hand, some of us may not be as affected by alcohol but have a low tolerance for weed. These individual differences make it difficult to compare alcohol and weed at face value.

Despite all the different factors that can influence whether alcohol or marijuana is considered more harmful, the bottom line is that they’re both harmful.

Preventing Alcohol and Substance Misuse

Working to improve our relationship with alcohol and other substances isn’t just for those of us who are diagnosed with substance use disorder. Early intervention is one of the most effective tools in preventing misuse. There are several practices we can implement to develop a better relationship with alcohol and other harmful substances:

• Reach out for support. Having a strong support system is crucial in helping us reach our goals. Different types of social support help us in different areas of our journey and can be the difference between staying trapped in misuse and achieving a healthier lifestyle.
• Quit or cut back. Quitting or cutting back on harmful substances helps to minimize the effects they have on our body. While it’s easier said than done, mindful practices such as tracking consumption, finding alternatives, and setting limits can help us make effective changes. 
• Find a treatment that fits. Finding an effective treatment option can be a bit like finding the right therapist. It’s okay to try different treatment models as some options may work better for us than others. 
• Don’t wait until it’s an issue. It’s a common misconception that taking steps to develop a better relationship with alcohol or other substances is just for those of us with a diagnosis. However, mindful consumption practices are for anyone and will only be beneficial to our health!

While we may not have settled the debate as to whether alcohol or marijuana is worse, we’ve established that both are harmful — refocusing our attention on limiting the consumption of each.

The Final Verdict

We’ve explored just about every significant facet of the effects of alcohol and marijuana. Although it may not be the answer we’d hoped for, there is no definitive conclusion as to whether alcohol or marijuana is worse for our health. Current research and data suggest that greater harm is associated with alcohol consumption. However, external factors that influence these findings make it difficult to declare a verdict at this time. While we may not have a clear answer as to which substance is worse, we do know that both alcohol and marijuana have detrimental impacts on our health and well-being — suggesting that a winner for the worst may not be what’s important. The evidence tells us to limit harmful substances, both alcohol and marijuana.

Alcohol and marijuana are two of the most commonly used drugs. However, due to differences in societal acceptance, there seems to be a great debate over which one’s worse. 

Although we may be looking for a clear-cut answer, the truth is, it’s a bit complicated. At face value, they’re both harmful substances — suggesting that a title for “worst” may not be the important answer we’re looking for. To help us come to a conclusion for ourselves, we’ll take a side-by-side look at the different facets of alcohol and marijuana. 

Understanding the Health Effects of Alcohol

As a central nervous system (CNS) depressant, alcohol impacts messaging in our brain and the rest of our body. The toxins cause immediate effects and can also have long-term impacts from prolonged exposure. 

Acute Effects

Alcohol is associated with “feeling drunk,” but it's actually a side effect of alcohol’s impact on the different systems in our body. The exact experience can vary from person to person and depending on the amount of alcohol consumed, but some symptoms of intoxication are common: 

• Loss of coordination
• Lack of judgment
• Increased blood pressure
• Increased heart rate
• Lowered inhibitions
• Change in behavior
• Blurry vision
• Nausea or vomiting

Short-term effects of alcohol can also be felt the day after  — even a few days after — in what we know of as a hangover. 

Long-Term Effects

The long-term effects of alcohol also will vary from person to person. Prolonged or excessive exposure to the toxins in alcohol can cause many different problems:

• Liver disease. Our liver breaks down more than 90% of alcohol. Since drinking alcohol continually exposes our liver to toxins, it’s commonly associated with liver damage and disease.
• Pancreatitis. The toxins in alcohol damage our pancreatic cells over time, leading to chronic inflammation and disease of the pancreas.
• Heart disease. Excessive consumption of alcohol is linked with an increased risk of heart disease as it can lead to permanent effects on our blood pressure. It is associated with a type of heart failure known as alcoholic cardiomyopathy.
• Stomach and GI issues. Alcohol disrupts our gut microbiome, which can lead to discomfort, digestive issues, and the development of ulcers.
• Nerve damage. Prolonged exposure to alcohol can cause numbness and tingling in our limbs due to nerve damage.
• Infertility. Excessive consumption of alcohol can decrease our reproductive hormone levels, affecting fertility in males and females. 
• Mental health conditions. Alcohol has lasting impacts on our brain, which helps regulate our mood and stress. Mental health conditions such as anxiety, depression, and other mental health conditions are more common in those of us who misuse alcohol.
• Increased risk of cancer. The toxic component of alcohol, acetaldehyde, is a known carcinogen, which explains alcohol’s direct tie to the increased risk of developing all types of cancer.

Long-term health effects are the leading cause of alcohol-related mortalities. While the exact effects will vary from person to person, it’s clear that drinking alcohol opens the door to myriad lasting effects on our health. 

Understanding the Health Effects of Marijuana

Marijuana, also known as “weed,” refers to the different parts of the cannabis plant. The plant contains active compounds such as tetrahydrocannabinol (THC), cannabidiol (CBD), and more. Some of these active compounds are mind-altering and have short-term and long-term effects on our body. 

Acute Effects

The “high” feeling associated with marijuana is a result of the effects that the drug has on different systems in our body. The effects of marijuana vary more widely from person to person compared to those of alcohol:

• Dry mouth
• Changes in perception of time
• Lack of coordination
• Impaired judgment
• Relaxation
• Increased hunger
• Drowsiness
• Pain relief
• Dry/red eyes

Like the effects of alcohol, marijuana’s acute effects can linger in the days following its use. Hangover symptoms from weed frequently include brain fog, headache, and drowsiness.

Long-Term Effects

The long-term health effects of marijuana are not as heavily researched as alcohol. While still being studied, marijuana has been associated with various long-term impacts:

• Altered brain development. The effects of marijuana on brain development still require further research. However, the Centers for Disease Control and Prevention (CDC) reports that using marijuana before the age of 18 can affect brain functions such as learning, memory, and attention. 
• Schizophrenia. The connection between marijuana and schizophrenia continues to be studied. However, research has shown that marijuana use is tied to an increased risk of developing schizophrenia and other psychotic disorders. A more recent study came to the same conclusion; it also found the highest risk group to be young men between the ages of 16 and 25.
• Lung damage. Smoking — a common method for using marijuana — has direct impacts on our lung health. According to the CDC, marijuana contains toxins and irritants similar to tobacco when smoked.

We’ve established a long list of health effects of alcohol and marijuana, but what’s the verdict?

Analyzing the Health Effects of Marijuana vs. Alcohol

As we’ve looked more in depth at the health effects of alcohol and marijuana, we might find ourselves comparing the long list of impacts. At a quick glance, the extensive list of alcohol’s effects may have us wondering, “Is alcohol worse than weed even though weed is illegal in many places?”

Actually, alcohol and marijuana impact our cognitive abilities and motor function in similar ways. Although our individual experiences may vary, both substances can have dangerous effects. 

Comparing long-term impacts, alcohol seems to be associated with significantly more risks. However, lack of research could be the reason for the discrepancy. Currently, alcohol is tied to greater health issues, but it’s too soon to come to the conclusion that alcohol is worse, as more information is needed. That said, let’s explore another facet of alcohol and marijuana — their misuse.

Comparing the Potential of Misuse: Alcohol vs. Marijuana

Alcohol and marijuana are both drugs that can cause dependence and lead to misuse. According to the American Psychological Association (APA), substance misuse refers to continued use of a substance despite impaired control, risky use, and substance-related problems. Diagnoses for alcohol use disorder (AUD) and cannabis use disorder (CUD) must meet certain criteria in the DSM-5, professional reference book on mental health and brain-related conditions. The criteria refer to the cognitive, behavioral, and physiological symptoms associated with the misuse of a substance.

The 2022 National Drug Survey on Drug Use and Health (NSDUH) reported:

• 29.5 million people or 10.5% of those aged 12 and older had AUD within the past year.
• 19 million people or 6.7% of those aged 12 and older had CUD within the past year.
• AUD and CUD were most common in young adults between the ages of 18 and 25. 

While data show that alcohol misuse today is more prevalent than marijuana misuse, both are alarmingly common. Could social perception play a factor in these numbers?

A Side-by-Side Look at the Social Impacts

Social acceptance of a substance can contribute to substance use, which can have effects aside from our health. Let’s explore the social impacts of alcohol and marijuana.

Alcohol is one of the most commonly used drugs according to the National Institute on Drug Abuse (NIDA); that fact may be attributed in part to the high social acceptance of drinking. While high alcohol consumption may benefit individual companies, it has detrimental impacts on our economy. The CDC reports that excessive alcohol use cost the U.S. roughly $249 billion in 2010 due to healthcare expenses, decreased workplace productivity, motor vehicle crashes, and criminal justice expenses. In addition to the toll on our economy, alcohol production also causes negative environmental impacts. Individually, alcohol can cause great harm to our health, but by zooming out and looking at the population as a whole, we can get a clearer picture of the extensive social impacts of alcohol. 

Like alcohol, marijuana is also highly accepted socially, which also makes it one of the most highly used illicit drugs. Marijuana is becoming legal in more areas, which may explain the growth in use and positive impacts on our economy. Although we may see some benefits economically due to tax revenue, investment opportunities, and job growth, research has shown that marijuana is associated with an increased risk of violence. Although more research is needed, current findings suggest marijuana use has negative impacts on public safety. Shifts in legality and public perception continue to occur, but presently, marijuana is still highly controlled through regulation and taxation.

While alcohol and marijuana are similar in many ways, we can also see their different impacts on our society as a whole. Let’s take a closer look at these differences by laying out the facts. 

Sobering Statistics on Related Harms: Alcohol vs. Weed

Different facets of weed and alcohol make it difficult to compare the two. Statistics comparing weed and alcohol are revealing.

• Alcohol use within the past month was reported by 137.4 million people (48.7%) among those aged 12 or older, as outlined by the 2022 NSDUH report.
• Marijuana use within the past month was reported by 42.3 million people (15%) among those aged 12 or older, as outlined by the 2022 NSDUH report. 
• Alcohol-impaired driving fatalities account for about 31% of traffic crash fatalities in the United States per year, as reported by the National Highway Traffic Administration (NHTSA).
• Marijuana-impaired driving accidents aren’t well reported, but a 2022 study on traffic crash rates found that legalization of recreational marijuana use was associated with a 6.5% increase in injury crash rates and a 2.3% increase in traffic crash fatalities.
• Alcohol-related mortalities account for over 178,00 deaths per year in the United States, according to a report from the CDC. 
• Marijuana-related mortalities aren’t well documented; however, the Drug Abuse Warning Network (DAWN) reports that 597 per 100,000 people between the ages of 18 and 25 visited the emergency room for a marijuana-related emergency in 2022. These emergencies range from severe nausea and vomiting to injury from impaired motor function.

Data help us compare alcohol and marijuana more tangibly, but it’s important to note that external factors such as how likely people are to report using each substance can influence the information and how we interpret it.

Is Weed or Alcohol Worse?

While it’s easy to compare the visible effects of alcohol and weed, there’s a lot more to consider when trying to determine which substance is more harmful. It’s helpful to keep in mind those factors that can influence the comparison of alcohol and weed:

• Amount of research. We’ve studied alcohol for much longer than we’ve studied marijuana — meaning, we know a lot more about it. While it may seem like the evidence shows that alcohol has significantly more risks than marijuana, the lack of long-term studies on the impact of weed can contribute to this gap. 
• Variation in products. Alcohol is primarily consumed orally whereas marijuana can be used in a variety of ways. The variation between the effects of weed through different methods such as smoking, infusions, and topicals adds to its complexities and the lack of conclusions on its impacts.
• Biological differences. The way alcohol and marijuana affects us varies due to our biological differences. For example, some of us may find it difficult to function without alcohol but don’t have any issues with misusing weed. On the other hand, some of us may not be as affected by alcohol but have a low tolerance for weed. These individual differences make it difficult to compare alcohol and weed at face value.

Despite all the different factors that can influence whether alcohol or marijuana is considered more harmful, the bottom line is that they’re both harmful.

Preventing Alcohol and Substance Misuse

Working to improve our relationship with alcohol and other substances isn’t just for those of us who are diagnosed with substance use disorder. Early intervention is one of the most effective tools in preventing misuse. There are several practices we can implement to develop a better relationship with alcohol and other harmful substances:

• Reach out for support. Having a strong support system is crucial in helping us reach our goals. Different types of social support help us in different areas of our journey and can be the difference between staying trapped in misuse and achieving a healthier lifestyle.
• Quit or cut back. Quitting or cutting back on harmful substances helps to minimize the effects they have on our body. While it’s easier said than done, mindful practices such as tracking consumption, finding alternatives, and setting limits can help us make effective changes. 
• Find a treatment that fits. Finding an effective treatment option can be a bit like finding the right therapist. It’s okay to try different treatment models as some options may work better for us than others. 
• Don’t wait until it’s an issue. It’s a common misconception that taking steps to develop a better relationship with alcohol or other substances is just for those of us with a diagnosis. However, mindful consumption practices are for anyone and will only be beneficial to our health!

While we may not have settled the debate as to whether alcohol or marijuana is worse, we’ve established that both are harmful — refocusing our attention on limiting the consumption of each.

The Final Verdict

We’ve explored just about every significant facet of the effects of alcohol and marijuana. Although it may not be the answer we’d hoped for, there is no definitive conclusion as to whether alcohol or marijuana is worse for our health. Current research and data suggest that greater harm is associated with alcohol consumption. However, external factors that influence these findings make it difficult to declare a verdict at this time. While we may not have a clear answer as to which substance is worse, we do know that both alcohol and marijuana have detrimental impacts on our health and well-being — suggesting that a winner for the worst may not be what’s important. The evidence tells us to limit harmful substances, both alcohol and marijuana.

Drink Less and Thrive With Reframe

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today! 

Pain relief patches help reduce aches, and nicotine patches can help us quit smoking. But what about alcohol flush patches? While they claim to be the latest and greatest solution for alcohol intolerance, we’ve learned to take a second look at viral products on TikTok Shop.  

Let’s examine the science behind the patch and determine if we want to add it to our carts or not. 

Understanding Alcohol Flush Reactions

Alcohol flush reactions are a result of intolerance to alcohol. Different from an alcohol allergy, alcohol intolerance is a genetic mutation. This deficiency in the enzyme alcohol dehydrogenase (ALDH) makes it difficult for our body to metabolize alcohol efficiently. This allows the toxin in alcohol, acetaldehyde (ACH), to linger in our body, causing the symptoms we know as alcohol flush.

Marked by common symptoms and known for its prevalence in those of us of Asian descent, alcohol flush is also known as “Asian glow” or “Asian flush.” The hallmark symptom of alcohol flush is a red face, but it is often accompanied by others: 

• Headache
• Low blood pressure
• Rapid heart rate
• Runny nose
• Nausea 

Due to the severe unpleasantness of alcohol flush reactions, we continue to look for solutions to help get rid of it. We may have heard of Pepcid or curated alcohol flush pills, but one of the newer proposed remedies is an alcohol flush patch.

What Are Alcohol Flush Patches?

Alcohol flush patches are small transdermal patches that claim to alleviate the symptoms of alcohol flush reactions. They go by many other labels and nicknames:

• Asian glow patch
• Asian flush patch
• Anti-flush patch
• Drinking patch
• Alcohol patch 

The patches vary in size, color, and ingredients, but they all aim to reduce the unpleasant symptoms of drinking. 

How Do Alcohol Flush Patches Work?

Each alcohol flush patch contains a specific combination of supplements. When placed on our skin, the supplements get absorbed into our bloodstream through our skin. Unlike pills, patches allow the medications to bypass the digestive system, get absorbed more slowly through our skin, and last longer. Due to their slow release, alcohol flush patches are meant to be placed on the body before drinking. 

Alcohol flush patches typically contain a combination of ingredients that aim to reduce experiences of alcohol flush reactions:

• Glutathione. This antioxidant is one of the main components of alcohol flush patches and differentiates this solution from others such as Pepcid, which may only mask some symptoms of flushing. Glutathione’s antioxidant properties are meant to neutralize the toxic substances in alcohol that produce flushing symptoms. 
• N-Acetyl Cysteine (NAC). NAC is an antioxidant that plays a role in glutathione production. It’s also shown to have anti-inflammatory properties that are theorized to help reduce the risk of hangovers.
• Green tea extract. This supplement is also used for its antioxidant properties. While not FDA-approved, green tea extract is commonly used to help decrease inflammation and reduce blood pressure.
• Vitamins. Vitamins such as vitamins B and C are common additives in alcohol patches. Much the way supplements are used regularly to support optimal body function, vitamins are added to the support function of our cells and organs, aiding in the efficient metabolization of alcohol.
• Alpha-lipoic acid (ALA). ALA is an antioxidant used in the absorption and production of energy in our body. ALA is meant to help break down acetaldehyde. 
• Milk thistle. Milk thistle is an herbal supplement that has been used for centuries for a wide variety of liver ailments. More recently, the supplement has been used for a multitude of other conditions and is being tested for its mechanisms in preventing alcohol hangovers.

When we wear the patch while drinking, its curated combination of vitamins and antioxidants is drawn in through the pores in our skin — aiding our body’s absorption and metabolization of alcohol. 

Types of Alcohol Patches

Alcohol patch ingredients vary based on different drinking experiences and alcohol flush reactions. 

Alcohol Patches for Hangovers

Alcohol patches for hangovers aim to prevent an unpleasant aftermath or reduce the severity of hangover symptoms. Several brands offer alcohol patches for hangovers:

• Bytox Hangover Patch 
• Party Patch
• The Good Patch 
• The Patch Remedy

While hangover patches are aimed at reducing more general symptoms of drinking, alcohol flush patches target more specific experiences of alcohol intolerance.

Alcohol Patches for ‘”Asian Flush”

Alcohol flush patches are meant to reduce common symptoms of alcohol intolerance by helping our body process alcohol. They target specific flush symptoms such as redness, inflammation, and GI distress. 

While commonly dubbed Asian glow patches or Asian flush patches, alcohol flush patches can be for anyone who experiences symptoms of alcohol intolerance. The patches usually contain a combination of ingredients that focus on alcohol flush as well as more generic supplements that may help combat hangovers. While varying slightly in composition, several products claim to be a solution for alcohol flush:

• iBlush Patch 
• Redee Patch
• Glowless Patch

No matter what they’re called or what’s in them, the question remains: Do they work? 

Are Alcohol Flush Patches Effective?

There’s little research on whether or not alcohol flush patches are effective. By looking at their different components and mechanisms, however, we can better evaluate how they’ll work against symptoms of alcohol flush.

Effectiveness Against Alcohol Flush

When we drink alcohol, our GI system and enzymes in our blood begin to break down ethanol into acetaldehyde immediately. This process triggers the release of histamine, prompting flushing symptoms to develop rapidly. 

In the meantime, the glutathione in the patch slowly passes through our thick dermal layer to raise levels enough to help metabolize ACH, but it’s effects are negligible.

NAC could help, but it needs to be absorbed into our body, transported to our liver, and converted into cysteine, which is then used by our liver to produce glutathione. 

So, while glutathione and NAC can help with the breakdown of ACH, the effects are minimal. It can be compared to being handed a raincoat in a typhoon — not completely unhelpful but not nearly enough to prevent serious consequences.

Effectiveness Against Hangovers

While not necessarily effective in preventing alcohol flush, glutathione and NAC have been studied for their mechanisms in preventing and reducing hangover symptoms. An in vivo study concluded that a mix of glutathione and cysteine alleviated hangover symptoms and reduced oxidative stress. Similarly, research focusing on alcohol metabolism found that accelerating the metabolism of ACH may help reduce the severity of hangovers. However, it’s important to note that not enough human studies have been conducted to conclude that glutathione and NAC specifically aid in hangovers.

Other components of alcohol flush patches include vitamins, antioxidants, and supplements. Scientific literature shows that dietary nutrients such as vitamins and minerals can aid in metabolization of alcohol. Similarly, a pilot study on milk thistle found promising results in reducing hangover symptoms. However, further research is needed to determine the effectiveness of other vitamins and supplements. 

After evaluating the mechanisms of alcohol flush patches, we can see that they have minimal effects on preventing alcohol flush and hangovers. Yet, they’re still popular products, which begs the question: Are they safe?

Are Alcohol Flush Patches Safe?

Like most supplements, alcohol flush patches are not regulated by the FDA. Currently, no serious adverse effects have been reported. However, there’s little research done testing their safety. The components that make up the product are generally safe to use — suggesting that the patches are also safe. As with any supplement, some side effects may occur: 

• Skin irritation
• Allergy 
• GI distress
• Dry mouth 
• Headache

So, while they aren’t overly helpful, in most cases the patches aren’t harmful. 

Pros and Cons of Alcohol Flush Patches 

We’ve established that alcohol flush patches are neither particularly helpful nor harmful, so why do people still use them? Let’s go over some of the pros and cons before we make our final decision.

Pros

While they may not be the ultimate cure for hangovers, they do have some benefits: 

• Increased mindfulness. Alcohol flush patches have to be placed on our skin before drinking, oftentimes on our wrist. While the patches may not reduce symptoms of alcohol flush internally, they can serve as an external reminder to exercise moderation when drinking. 
• Liver protection. Glutathione is shown to reduce oxidative stress, which contributes to liver damage and disease. Patches that include glutathione supplements may help reduce liver damage from alcohol.
• Replenished glutathione levels. Drinking depletes our natural glutathione levels. The supplements in alcohol flush patches can help replenish glutathione, which aids in tissue repair and proper immune system function.

The benefits of alcohol flush patches may explain why some people continue to use them despite their minimal effects on alcohol flush and hangovers. 

Cons

• Delivery method. The transdermal delivery is less invasive but also less speedy. While the effects can last longer, alcohol flush reactions can happen before the patch kicks in.
• Skin irritation. The adhesive on the patches, as well as the potency of the active ingredients, can irritate our skin, especially if we have sensitive skin. 
• Placement. Alcohol flush patches have to be applied before drinking. If we forget to apply one, they’re useless. If we remember to apply one, it can be uncomfortable to keep on for long periods.

Like most products, alcohol flush patches have pros and cons — leaving us to evaluate them for ourselves. 

Alternatives for Alcohol Flush Reactions

An alcohol flush reaction is an uncomfortable response to alcohol intolerance, but it serves as a warning sign of the dangers of alcohol. Alcohol flush products may help reduce some unwanted symptoms, but it remains true that the toxins in alcohol are just as damaging to our body. Some alternatives to help reduce or avoid alcohol flush include the following mindful drinking practices: 

• Quit/cut back on alcohol. Quitting or cutting back on alcohol is the most effective solution to preventing alcohol flush reactions. Since it’s a symptom of alcohol intolerance, by removing or minimizing the substance, we can avoid the unpleasant experience.
• Pace drinking. Slowing down our drinking allows our body more time to process alcohol. While it won’t stop symptoms of alcohol flush, it can reduce our overall alcohol consumption — limiting the damage that alcohol can cause. 
• Prioritize hydration. Staying hydrated can help our cells and organs work optimally to process the toxins in alcohol. Drinking water won’t magically prevent alcohol flush, but it can reduce dehydration that may contribute to exacerbated hangover symptoms.
• Focus on nutrition. Looking at most of the components in alcohol flush patches, most of them are antioxidants that are meant to reduce the toxicity of alcohol. Antioxidants can also be found in foods such as fruits, vegetables, and nuts.
• Use medication. Like alcohol flush patches, medications aren’t a sustainable solution for alcohol flush. However, some medications can help reduce exacerbated hangover symptoms if we’re looking for short-term aid. 

Mindful drinking practices not only help with the prevention of alcohol flush reactions but also with the development of a healthier relationship with alcohol.

Patching It All Together

In theory, alcohol flush patches sound like the answer to our alcohol flush woes. However, a more thorough review of alcohol flush patches uncovers their minimal effectiveness against alcohol flush reactions and hangovers. While not harmful, the patches aren’t significantly beneficial either. It may not hurt to try them, but other alternatives such as quitting or cutting back on alcohol are a better solution for alcohol flush. A patch is no match for alcohol flush!

Pain relief patches help reduce aches, and nicotine patches can help us quit smoking. But what about alcohol flush patches? While they claim to be the latest and greatest solution for alcohol intolerance, we’ve learned to take a second look at viral products on TikTok Shop.  

Let’s examine the science behind the patch and determine if we want to add it to our carts or not. 

Understanding Alcohol Flush Reactions

Alcohol flush reactions are a result of intolerance to alcohol. Different from an alcohol allergy, alcohol intolerance is a genetic mutation. This deficiency in the enzyme alcohol dehydrogenase (ALDH) makes it difficult for our body to metabolize alcohol efficiently. This allows the toxin in alcohol, acetaldehyde (ACH), to linger in our body, causing the symptoms we know as alcohol flush.

Marked by common symptoms and known for its prevalence in those of us of Asian descent, alcohol flush is also known as “Asian glow” or “Asian flush.” The hallmark symptom of alcohol flush is a red face, but it is often accompanied by others: 

• Headache
• Low blood pressure
• Rapid heart rate
• Runny nose
• Nausea 

Due to the severe unpleasantness of alcohol flush reactions, we continue to look for solutions to help get rid of it. We may have heard of Pepcid or curated alcohol flush pills, but one of the newer proposed remedies is an alcohol flush patch.

What Are Alcohol Flush Patches?

Alcohol flush patches are small transdermal patches that claim to alleviate the symptoms of alcohol flush reactions. They go by many other labels and nicknames:

• Asian glow patch
• Asian flush patch
• Anti-flush patch
• Drinking patch
• Alcohol patch 

The patches vary in size, color, and ingredients, but they all aim to reduce the unpleasant symptoms of drinking. 

How Do Alcohol Flush Patches Work?

Each alcohol flush patch contains a specific combination of supplements. When placed on our skin, the supplements get absorbed into our bloodstream through our skin. Unlike pills, patches allow the medications to bypass the digestive system, get absorbed more slowly through our skin, and last longer. Due to their slow release, alcohol flush patches are meant to be placed on the body before drinking. 

Alcohol flush patches typically contain a combination of ingredients that aim to reduce experiences of alcohol flush reactions:

• Glutathione. This antioxidant is one of the main components of alcohol flush patches and differentiates this solution from others such as Pepcid, which may only mask some symptoms of flushing. Glutathione’s antioxidant properties are meant to neutralize the toxic substances in alcohol that produce flushing symptoms. 
• N-Acetyl Cysteine (NAC). NAC is an antioxidant that plays a role in glutathione production. It’s also shown to have anti-inflammatory properties that are theorized to help reduce the risk of hangovers.
• Green tea extract. This supplement is also used for its antioxidant properties. While not FDA-approved, green tea extract is commonly used to help decrease inflammation and reduce blood pressure.
• Vitamins. Vitamins such as vitamins B and C are common additives in alcohol patches. Much the way supplements are used regularly to support optimal body function, vitamins are added to the support function of our cells and organs, aiding in the efficient metabolization of alcohol.
• Alpha-lipoic acid (ALA). ALA is an antioxidant used in the absorption and production of energy in our body. ALA is meant to help break down acetaldehyde. 
• Milk thistle. Milk thistle is an herbal supplement that has been used for centuries for a wide variety of liver ailments. More recently, the supplement has been used for a multitude of other conditions and is being tested for its mechanisms in preventing alcohol hangovers.

When we wear the patch while drinking, its curated combination of vitamins and antioxidants is drawn in through the pores in our skin — aiding our body’s absorption and metabolization of alcohol. 

Types of Alcohol Patches

Alcohol patch ingredients vary based on different drinking experiences and alcohol flush reactions. 

Alcohol Patches for Hangovers

Alcohol patches for hangovers aim to prevent an unpleasant aftermath or reduce the severity of hangover symptoms. Several brands offer alcohol patches for hangovers:

• Bytox Hangover Patch 
• Party Patch
• The Good Patch 
• The Patch Remedy

While hangover patches are aimed at reducing more general symptoms of drinking, alcohol flush patches target more specific experiences of alcohol intolerance.

Alcohol Patches for ‘”Asian Flush”

Alcohol flush patches are meant to reduce common symptoms of alcohol intolerance by helping our body process alcohol. They target specific flush symptoms such as redness, inflammation, and GI distress. 

While commonly dubbed Asian glow patches or Asian flush patches, alcohol flush patches can be for anyone who experiences symptoms of alcohol intolerance. The patches usually contain a combination of ingredients that focus on alcohol flush as well as more generic supplements that may help combat hangovers. While varying slightly in composition, several products claim to be a solution for alcohol flush:

• iBlush Patch 
• Redee Patch
• Glowless Patch

No matter what they’re called or what’s in them, the question remains: Do they work? 

Are Alcohol Flush Patches Effective?

There’s little research on whether or not alcohol flush patches are effective. By looking at their different components and mechanisms, however, we can better evaluate how they’ll work against symptoms of alcohol flush.

Effectiveness Against Alcohol Flush

When we drink alcohol, our GI system and enzymes in our blood begin to break down ethanol into acetaldehyde immediately. This process triggers the release of histamine, prompting flushing symptoms to develop rapidly. 

In the meantime, the glutathione in the patch slowly passes through our thick dermal layer to raise levels enough to help metabolize ACH, but it’s effects are negligible.

NAC could help, but it needs to be absorbed into our body, transported to our liver, and converted into cysteine, which is then used by our liver to produce glutathione. 

So, while glutathione and NAC can help with the breakdown of ACH, the effects are minimal. It can be compared to being handed a raincoat in a typhoon — not completely unhelpful but not nearly enough to prevent serious consequences.

Effectiveness Against Hangovers

While not necessarily effective in preventing alcohol flush, glutathione and NAC have been studied for their mechanisms in preventing and reducing hangover symptoms. An in vivo study concluded that a mix of glutathione and cysteine alleviated hangover symptoms and reduced oxidative stress. Similarly, research focusing on alcohol metabolism found that accelerating the metabolism of ACH may help reduce the severity of hangovers. However, it’s important to note that not enough human studies have been conducted to conclude that glutathione and NAC specifically aid in hangovers.

Other components of alcohol flush patches include vitamins, antioxidants, and supplements. Scientific literature shows that dietary nutrients such as vitamins and minerals can aid in metabolization of alcohol. Similarly, a pilot study on milk thistle found promising results in reducing hangover symptoms. However, further research is needed to determine the effectiveness of other vitamins and supplements. 

After evaluating the mechanisms of alcohol flush patches, we can see that they have minimal effects on preventing alcohol flush and hangovers. Yet, they’re still popular products, which begs the question: Are they safe?

Are Alcohol Flush Patches Safe?

Like most supplements, alcohol flush patches are not regulated by the FDA. Currently, no serious adverse effects have been reported. However, there’s little research done testing their safety. The components that make up the product are generally safe to use — suggesting that the patches are also safe. As with any supplement, some side effects may occur: 

• Skin irritation
• Allergy 
• GI distress
• Dry mouth 
• Headache

So, while they aren’t overly helpful, in most cases the patches aren’t harmful. 

Pros and Cons of Alcohol Flush Patches 

We’ve established that alcohol flush patches are neither particularly helpful nor harmful, so why do people still use them? Let’s go over some of the pros and cons before we make our final decision.

Pros

While they may not be the ultimate cure for hangovers, they do have some benefits: 

• Increased mindfulness. Alcohol flush patches have to be placed on our skin before drinking, oftentimes on our wrist. While the patches may not reduce symptoms of alcohol flush internally, they can serve as an external reminder to exercise moderation when drinking. 
• Liver protection. Glutathione is shown to reduce oxidative stress, which contributes to liver damage and disease. Patches that include glutathione supplements may help reduce liver damage from alcohol.
• Replenished glutathione levels. Drinking depletes our natural glutathione levels. The supplements in alcohol flush patches can help replenish glutathione, which aids in tissue repair and proper immune system function.

The benefits of alcohol flush patches may explain why some people continue to use them despite their minimal effects on alcohol flush and hangovers. 

Cons

• Delivery method. The transdermal delivery is less invasive but also less speedy. While the effects can last longer, alcohol flush reactions can happen before the patch kicks in.
• Skin irritation. The adhesive on the patches, as well as the potency of the active ingredients, can irritate our skin, especially if we have sensitive skin. 
• Placement. Alcohol flush patches have to be applied before drinking. If we forget to apply one, they’re useless. If we remember to apply one, it can be uncomfortable to keep on for long periods.

Like most products, alcohol flush patches have pros and cons — leaving us to evaluate them for ourselves. 

Alternatives for Alcohol Flush Reactions

An alcohol flush reaction is an uncomfortable response to alcohol intolerance, but it serves as a warning sign of the dangers of alcohol. Alcohol flush products may help reduce some unwanted symptoms, but it remains true that the toxins in alcohol are just as damaging to our body. Some alternatives to help reduce or avoid alcohol flush include the following mindful drinking practices: 

• Quit/cut back on alcohol. Quitting or cutting back on alcohol is the most effective solution to preventing alcohol flush reactions. Since it’s a symptom of alcohol intolerance, by removing or minimizing the substance, we can avoid the unpleasant experience.
• Pace drinking. Slowing down our drinking allows our body more time to process alcohol. While it won’t stop symptoms of alcohol flush, it can reduce our overall alcohol consumption — limiting the damage that alcohol can cause. 
• Prioritize hydration. Staying hydrated can help our cells and organs work optimally to process the toxins in alcohol. Drinking water won’t magically prevent alcohol flush, but it can reduce dehydration that may contribute to exacerbated hangover symptoms.
• Focus on nutrition. Looking at most of the components in alcohol flush patches, most of them are antioxidants that are meant to reduce the toxicity of alcohol. Antioxidants can also be found in foods such as fruits, vegetables, and nuts.
• Use medication. Like alcohol flush patches, medications aren’t a sustainable solution for alcohol flush. However, some medications can help reduce exacerbated hangover symptoms if we’re looking for short-term aid. 

Mindful drinking practices not only help with the prevention of alcohol flush reactions but also with the development of a healthier relationship with alcohol.

Patching It All Together

In theory, alcohol flush patches sound like the answer to our alcohol flush woes. However, a more thorough review of alcohol flush patches uncovers their minimal effectiveness against alcohol flush reactions and hangovers. While not harmful, the patches aren’t significantly beneficial either. It may not hurt to try them, but other alternatives such as quitting or cutting back on alcohol are a better solution for alcohol flush. A patch is no match for alcohol flush!

Worried About Your Relationship With Alcohol? Try Reframe!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today! 

“Just say no!” and “Drugs can kill!” are slogans we commonly hear growing up to discourage drug use. But what about alcohol? Unbeknownst to some, alcohol is a drug, and it is more deadly than some of the substances we frequently think of when we hear the word “drug.” 

Alcohol is one of the leading causes of preventable deaths in the world — a fact that urges us to take a closer look at the issue and what we can do about it. “Out of sight, out of mind” can work for some things, but in this case, looking past the fatal effects of alcohol will allow it to continue taking more and more lives. Let’s take a deep dive into how alcohol can cause death and how we can fight back.

How Much Alcohol Can Kill You?

Drinking is commonly associated with feelings of intoxication, which we refer to as being drunk. Common symptoms include slurred speech, impaired motor function, nausea, decreased awareness, and more. However, excessive drinking can cause more serious symptoms and can even be fatal. 

Studies show that alcohol can be potentially fatal when our blood alcohol concentration (BAC) is at or above 0.40%. To put it into perspective, a BAC of 0.40% is about 25 standard drinks. Although this may seem like a lot, it’s important to note that common drinks we order at the bar can contain more than what is considered a standard drink. For example, one standard drink is 12 oz of beer, but a pint is 16 oz. Similarly, one shot of a spirit is one standard drink. However, most cocktails contain anywhere from 1 to 3 shots, depending on the bar and the drink. 

Although we can get a rough estimate of how much alcohol can be fatal, it will vary from person to person. Factors such as sex, weight, age, health, and tolerance can impact the amount of alcohol that can be fatal. In addition to being aware of our tolerance level, it’s helpful to be aware of signs of alcohol overdose:

• Vomiting
• Low heart rate
• Low body temperature 
• Seizures
• Pale/blue/ashen skin
• Slow/irregular breathing
• Unconsciousness
• Altered mental state  
• Confusion

Overdose from alcohol can be fatal and requires immediate medical attention. For medical and safety emergencies in the U.S., call 911.

Types of Alcohol-Related Deaths

Alcohol overdose is just one way that alcohol can cause death. To understand the extensive impact that alcohol has on public health and safety, let’s further examine the different types of alcohol-related deaths.

Alcohol Poisoning

Poisoning or overdose from alcohol occurs when the alcohol level in our blood is so high that our brain begins to shut down. Since our brain controls basic life functions such as breathing, heartbeat, and blood pressure, excessive drinking can lead to coma and death. 

Alcohol poisoning commonly occurs as a result of binge drinking. According to the Centers for Disease Control and Prevention (CDC), binge drinking is a pattern of drinking in a short period that results in a BAC of .08% or higher. According to the Alcohol-Related Disease Impact (ARDI) application, from 2020 to 2021, alcohol poisoning accounted for 12% of alcohol-related deaths. 

Alcohol-Related Health Conditions

The majority of alcohol-related deaths are due to health conditions that stem from chronic alcohol misuse. Dying from alcoholism accounted for 66% of total alcohol-related fatalities in 2020. 

Alcohol has severe impacts on our health. It is directly linked with an increased risk of developing disease and cancer. These alcohol-related chronic diseases account for a high number of deaths per year:

• Alcoholic liver disease 
• Hypertension 
• Liver cirrhosis 
• Coronary heart disease
• Liver cancer 

Chronic and excessive drinking impacts the way our cells and organs function. While most alcohol-related deaths occur from health conditions that develop over time from excessive drinking, sudden death from chronic alcoholism is also common. The shocking number of alcohol-related fatalities is a sobering reminder of the detrimental impacts of alcohol.

Mental Health 

Alcohol’s negative impact on our mental health can also be destructive if not fatal. 

ARDI reports that 9,801 alcohol-related suicides occurred in 2020. Along with homicides, mental health-related deaths account for almost 10% of alcohol-related deaths per year. Mental health is just as important as physical health. The 988 Lifeline is available 24/7 for suicide and crisis support.

Alcohol-Related Accidents

Because it impairs our judgment and our coordination among other things, alcohol can make simple activities dangerous. Alcohol-related accidents like drowning, falling, and aspiration (to name a few) make up 17% of all alcohol-related mortalities, and drunk driving accidents account for at least half of that number. 

It’s easy to talk in percentages, but each of these incidents was a tragedy that marred a family. And this is only a small piece of the big picture. To even begin to grasp the extensiveness of alcohol-related deaths per year and why it’s important, we have to zoom out. 

How Many People Die From Alcohol Each Year?

According to the CDC, about 178,000 alcohol-related deaths occur in the U.S. each year. This amounts to an average of 488 deaths per day. The following chart outlines alcohol-related fatalities per state using the ARDI application. 

An analysis of alcohol-related deaths in 2019 by the National Center for Drug Abuse Statistics (NCDAS) reported the following findings:

• New Mexico has the highest rate of death per 100,000 people.
• 80% of alcohol-related deaths involved adults at or over the age of 35.
• Long-term health consequences are the leading cause of alcohol-related deaths. 

A 2022 analysis by the CDC, reported similar findings: 

• The age group between 55 and 64 had the highest number of deaths in 2020.
• Alcoholic liver disease is the most frequent underlying cause of alcohol-related deaths.

Through the data on alcohol-related deaths per year, we can see the detrimental impacts of alcohol. As the world has gone through several significant events throughout the years, let’s take a closer look at how the numbers have changed in recent years. 

Analyzing the Trends in Alcohol-Related Deaths Per Year

A recent study by the CDC showed that alcohol-related deaths increased an appalling 29% from 2016 to 2021. The study highlighted an especially sharp increase from 2019-2021, which may be attributed to COVID-19. Pandemic aside, alcohol-related deaths continue to show an upward trend.

Impacts of COVID-19

A rise in alcohol-related death rates during the peak years of COVID-19 is speculated to be attributed to several factors:

• Change in alcohol regulations. As social distancing regulations were put in place, alcohol regulations loosened. We could get alcohol delivered to our doorstep and purchase alcoholic beverages to enjoy outside of licensed establishments. The increased availability is directly correlated with an increase in overall alcohol consumption. 
• Lower federal taxes. Despite inflation, taxes on alcohol have decreased within the last several years. The low taxation on alcohol continues to promote excessive alcohol consumption.
• Health. COVID-19 took a toll on our health, and we saw a rise in hospitalizations and related deaths. Alcohol-related health conditions, when combined with poor health, caused an even greater incline in fatalities. 
• Mental health. The global pandemic led to more than just physical health impacts. Many of us said goodbye to loved ones, lost employment, and had our lives turned upside down. Substance misuse is positively correlated with poor mental health, which also contributes to the increase in death rates from 2019 to 2021. 

COVID-19 contributed significantly to the surge of alcohol-related mortalities in recent years, but it’s not the only reason for the upward trend.

The War on Drugs

Over the years, we’ve seen increasing focus on the war on drugs. Policies to crack down on drugs such as cocaine, fentanyl, and methamphetamine have been enforced more strongly. But the same can’t be said for alcohol. Despite alcohol being a drug, it’s often not thought of as one or treated like one. The social acceptance of drinking and the lack of policies to regulate alcohol contribute to the growing number of alcohol-related deaths per year.

Female Death Rates

A rise in alcohol-related deaths has been disproportionately higher in females. Research shows that female-focused alcohol advertising may be to blame. 

Trends such as “wine moms” and targeted marketing including a focus on slimness, motherhood, female friendships, and femininity have ramped up in recent years. These toxic trends and gender-specific marketing help to explain the significant rise in alcohol-related deaths, specifically among women.

Why the Rising Rate of Alcohol-Related Deaths Is Important

Alcohol remains one of the leading causes of preventable deaths in the U.S. and around the world. A mantra of Alcoholics Anonymous (AA) is “Nothing changes if nothing changes.” This saying also goes for preventing alcohol-related fatalities. If we do not implement changes to reduce our overall alcohol consumption, the rate of alcohol-related deaths will continue to rise. 

While drinking is massively accepted, alcohol misuse and alcohol use disorder (AUD) continue to be stigmatized. According to an NIAAA’s Core Resource on overcoming barriers to care, stigma continues to be a significant contributing factor to the undertreatment of AUD. Getting treatment or support for alcohol misuse or dependence is crucial in helping prevent AUD and potential alcohol-related health conditions and fatalities. 

How To Help a Loved One With Alcohol Dependence

At times, it can be difficult to recognize that our relationship with alcohol is becoming unhealthy. Approaching a loved one with alcohol dependence in the right way can help them get the clarity and support they need. There are several ways we can support them:

• Learn more. Having a better understanding of what alcohol dependence is and what causes it can help us approach someone with empathy.
• Approach and listen with compassion. Approaching someone with alcohol dependence in a confrontational manner can deter them from opening up or reaching out for support. 
• Offer support. Support can vary depending on what someone may need. Offer to be an accountability partner, suggest alcohol-free activities, or simply provide a safe space for them to express their feelings. 
• Help explore treatment options. Although different treatment options are available, they are not always easy to access. Show support by exploring different treatment options that may best support their needs.

As we support our loved ones, we might find it helpful to rethink our own relationship with alcohol. 

Developing a Healthy Relationship With Alcohol

When we’re ready to develop a healthier relationship with alcohol, there are five simple steps we can take:

1. Keep track. Whip out the old pen and paper or check out mindful drinking apps to help you keep track and practice moderation. Acknowledging that our drinking may be a problem is the first step in getting the support we need.

2. Set goals. Setting goals for cutting back on alcohol helps to keep us accountable. Based on information we’ve gathered by tracking our drinking habits, we can develop achievable goals to work toward. Small steps add up over time and help us work toward better health. 

3. Limit triggers. Identifying our triggers helps us better prepare for them. We can set ourselves up for success by practicing boundary setting or developing a support system we can lean on.

4. Find alternatives. Healthy distractions are a great tool to focus our energy on more positive things. Keep a list of bar mocktails or explore new interests and hobbies to develop a fulfilling life outside of alcohol. 

5. Reach out for support. Having a support system is incredibly helpful in working to develop a healthier relationship with alcohol. We can reach out to family and friends, explore treatment options, and check out online tools and resources to help us on our journey.

The Bottom Line

Hiding behind the facade of a fun social beverage, alcohol can rob us of even our vitality. As F. Scott Fitzgerald explains in his novel The Great Gatsby, “First you take a drink, then the drink takes a drink, then the drink takes you.” From the data, we can see the multifarious ways that alcohol can lead to death. Leading causes of alcohol-related deaths, including motor accidents, long-term health conditions, and alcohol poisoning, highlight the acute and chronic impacts of drinking. While structural changes are crucial in changing the trajectory of alcohol-related fatalities, we can implement individual changes to cut back on alcohol. Practicing mindful drinking and developing a healthier relationship with alcohol can prevent negative alcohol-related impacts.

“Just say no!” and “Drugs can kill!” are slogans we commonly hear growing up to discourage drug use. But what about alcohol? Unbeknownst to some, alcohol is a drug, and it is more deadly than some of the substances we frequently think of when we hear the word “drug.” 

Alcohol is one of the leading causes of preventable deaths in the world — a fact that urges us to take a closer look at the issue and what we can do about it. “Out of sight, out of mind” can work for some things, but in this case, looking past the fatal effects of alcohol will allow it to continue taking more and more lives. Let’s take a deep dive into how alcohol can cause death and how we can fight back.

How Much Alcohol Can Kill You?

Drinking is commonly associated with feelings of intoxication, which we refer to as being drunk. Common symptoms include slurred speech, impaired motor function, nausea, decreased awareness, and more. However, excessive drinking can cause more serious symptoms and can even be fatal. 

Studies show that alcohol can be potentially fatal when our blood alcohol concentration (BAC) is at or above 0.40%. To put it into perspective, a BAC of 0.40% is about 25 standard drinks. Although this may seem like a lot, it’s important to note that common drinks we order at the bar can contain more than what is considered a standard drink. For example, one standard drink is 12 oz of beer, but a pint is 16 oz. Similarly, one shot of a spirit is one standard drink. However, most cocktails contain anywhere from 1 to 3 shots, depending on the bar and the drink. 

Although we can get a rough estimate of how much alcohol can be fatal, it will vary from person to person. Factors such as sex, weight, age, health, and tolerance can impact the amount of alcohol that can be fatal. In addition to being aware of our tolerance level, it’s helpful to be aware of signs of alcohol overdose:

• Vomiting
• Low heart rate
• Low body temperature 
• Seizures
• Pale/blue/ashen skin
• Slow/irregular breathing
• Unconsciousness
• Altered mental state  
• Confusion

Overdose from alcohol can be fatal and requires immediate medical attention. For medical and safety emergencies in the U.S., call 911.

Types of Alcohol-Related Deaths

Alcohol overdose is just one way that alcohol can cause death. To understand the extensive impact that alcohol has on public health and safety, let’s further examine the different types of alcohol-related deaths.

Alcohol Poisoning

Poisoning or overdose from alcohol occurs when the alcohol level in our blood is so high that our brain begins to shut down. Since our brain controls basic life functions such as breathing, heartbeat, and blood pressure, excessive drinking can lead to coma and death. 

Alcohol poisoning commonly occurs as a result of binge drinking. According to the Centers for Disease Control and Prevention (CDC), binge drinking is a pattern of drinking in a short period that results in a BAC of .08% or higher. According to the Alcohol-Related Disease Impact (ARDI) application, from 2020 to 2021, alcohol poisoning accounted for 12% of alcohol-related deaths. 

Alcohol-Related Health Conditions

The majority of alcohol-related deaths are due to health conditions that stem from chronic alcohol misuse. Dying from alcoholism accounted for 66% of total alcohol-related fatalities in 2020. 

Alcohol has severe impacts on our health. It is directly linked with an increased risk of developing disease and cancer. These alcohol-related chronic diseases account for a high number of deaths per year:

• Alcoholic liver disease 
• Hypertension 
• Liver cirrhosis 
• Coronary heart disease
• Liver cancer 

Chronic and excessive drinking impacts the way our cells and organs function. While most alcohol-related deaths occur from health conditions that develop over time from excessive drinking, sudden death from chronic alcoholism is also common. The shocking number of alcohol-related fatalities is a sobering reminder of the detrimental impacts of alcohol.

Mental Health 

Alcohol’s negative impact on our mental health can also be destructive if not fatal. 

ARDI reports that 9,801 alcohol-related suicides occurred in 2020. Along with homicides, mental health-related deaths account for almost 10% of alcohol-related deaths per year. Mental health is just as important as physical health. The 988 Lifeline is available 24/7 for suicide and crisis support.

Alcohol-Related Accidents

Because it impairs our judgment and our coordination among other things, alcohol can make simple activities dangerous. Alcohol-related accidents like drowning, falling, and aspiration (to name a few) make up 17% of all alcohol-related mortalities, and drunk driving accidents account for at least half of that number. 

It’s easy to talk in percentages, but each of these incidents was a tragedy that marred a family. And this is only a small piece of the big picture. To even begin to grasp the extensiveness of alcohol-related deaths per year and why it’s important, we have to zoom out. 

How Many People Die From Alcohol Each Year?

According to the CDC, about 178,000 alcohol-related deaths occur in the U.S. each year. This amounts to an average of 488 deaths per day. The following chart outlines alcohol-related fatalities per state using the ARDI application. 

An analysis of alcohol-related deaths in 2019 by the National Center for Drug Abuse Statistics (NCDAS) reported the following findings:

• New Mexico has the highest rate of death per 100,000 people.
• 80% of alcohol-related deaths involved adults at or over the age of 35.
• Long-term health consequences are the leading cause of alcohol-related deaths. 

A 2022 analysis by the CDC, reported similar findings: 

• The age group between 55 and 64 had the highest number of deaths in 2020.
• Alcoholic liver disease is the most frequent underlying cause of alcohol-related deaths.

Through the data on alcohol-related deaths per year, we can see the detrimental impacts of alcohol. As the world has gone through several significant events throughout the years, let’s take a closer look at how the numbers have changed in recent years. 

Analyzing the Trends in Alcohol-Related Deaths Per Year

A recent study by the CDC showed that alcohol-related deaths increased an appalling 29% from 2016 to 2021. The study highlighted an especially sharp increase from 2019-2021, which may be attributed to COVID-19. Pandemic aside, alcohol-related deaths continue to show an upward trend.

Impacts of COVID-19

A rise in alcohol-related death rates during the peak years of COVID-19 is speculated to be attributed to several factors:

• Change in alcohol regulations. As social distancing regulations were put in place, alcohol regulations loosened. We could get alcohol delivered to our doorstep and purchase alcoholic beverages to enjoy outside of licensed establishments. The increased availability is directly correlated with an increase in overall alcohol consumption. 
• Lower federal taxes. Despite inflation, taxes on alcohol have decreased within the last several years. The low taxation on alcohol continues to promote excessive alcohol consumption.
• Health. COVID-19 took a toll on our health, and we saw a rise in hospitalizations and related deaths. Alcohol-related health conditions, when combined with poor health, caused an even greater incline in fatalities. 
• Mental health. The global pandemic led to more than just physical health impacts. Many of us said goodbye to loved ones, lost employment, and had our lives turned upside down. Substance misuse is positively correlated with poor mental health, which also contributes to the increase in death rates from 2019 to 2021. 

COVID-19 contributed significantly to the surge of alcohol-related mortalities in recent years, but it’s not the only reason for the upward trend.

The War on Drugs

Over the years, we’ve seen increasing focus on the war on drugs. Policies to crack down on drugs such as cocaine, fentanyl, and methamphetamine have been enforced more strongly. But the same can’t be said for alcohol. Despite alcohol being a drug, it’s often not thought of as one or treated like one. The social acceptance of drinking and the lack of policies to regulate alcohol contribute to the growing number of alcohol-related deaths per year.

Female Death Rates

A rise in alcohol-related deaths has been disproportionately higher in females. Research shows that female-focused alcohol advertising may be to blame. 

Trends such as “wine moms” and targeted marketing including a focus on slimness, motherhood, female friendships, and femininity have ramped up in recent years. These toxic trends and gender-specific marketing help to explain the significant rise in alcohol-related deaths, specifically among women.

Why the Rising Rate of Alcohol-Related Deaths Is Important

Alcohol remains one of the leading causes of preventable deaths in the U.S. and around the world. A mantra of Alcoholics Anonymous (AA) is “Nothing changes if nothing changes.” This saying also goes for preventing alcohol-related fatalities. If we do not implement changes to reduce our overall alcohol consumption, the rate of alcohol-related deaths will continue to rise. 

While drinking is massively accepted, alcohol misuse and alcohol use disorder (AUD) continue to be stigmatized. According to an NIAAA’s Core Resource on overcoming barriers to care, stigma continues to be a significant contributing factor to the undertreatment of AUD. Getting treatment or support for alcohol misuse or dependence is crucial in helping prevent AUD and potential alcohol-related health conditions and fatalities. 

How To Help a Loved One With Alcohol Dependence

At times, it can be difficult to recognize that our relationship with alcohol is becoming unhealthy. Approaching a loved one with alcohol dependence in the right way can help them get the clarity and support they need. There are several ways we can support them:

• Learn more. Having a better understanding of what alcohol dependence is and what causes it can help us approach someone with empathy.
• Approach and listen with compassion. Approaching someone with alcohol dependence in a confrontational manner can deter them from opening up or reaching out for support. 
• Offer support. Support can vary depending on what someone may need. Offer to be an accountability partner, suggest alcohol-free activities, or simply provide a safe space for them to express their feelings. 
• Help explore treatment options. Although different treatment options are available, they are not always easy to access. Show support by exploring different treatment options that may best support their needs.

As we support our loved ones, we might find it helpful to rethink our own relationship with alcohol. 

Developing a Healthy Relationship With Alcohol

When we’re ready to develop a healthier relationship with alcohol, there are five simple steps we can take:

1. Keep track. Whip out the old pen and paper or check out mindful drinking apps to help you keep track and practice moderation. Acknowledging that our drinking may be a problem is the first step in getting the support we need.

2. Set goals. Setting goals for cutting back on alcohol helps to keep us accountable. Based on information we’ve gathered by tracking our drinking habits, we can develop achievable goals to work toward. Small steps add up over time and help us work toward better health. 

3. Limit triggers. Identifying our triggers helps us better prepare for them. We can set ourselves up for success by practicing boundary setting or developing a support system we can lean on.

4. Find alternatives. Healthy distractions are a great tool to focus our energy on more positive things. Keep a list of bar mocktails or explore new interests and hobbies to develop a fulfilling life outside of alcohol. 

5. Reach out for support. Having a support system is incredibly helpful in working to develop a healthier relationship with alcohol. We can reach out to family and friends, explore treatment options, and check out online tools and resources to help us on our journey.

The Bottom Line

Hiding behind the facade of a fun social beverage, alcohol can rob us of even our vitality. As F. Scott Fitzgerald explains in his novel The Great Gatsby, “First you take a drink, then the drink takes a drink, then the drink takes you.” From the data, we can see the multifarious ways that alcohol can lead to death. Leading causes of alcohol-related deaths, including motor accidents, long-term health conditions, and alcohol poisoning, highlight the acute and chronic impacts of drinking. While structural changes are crucial in changing the trajectory of alcohol-related fatalities, we can implement individual changes to cut back on alcohol. Practicing mindful drinking and developing a healthier relationship with alcohol can prevent negative alcohol-related impacts.