Live a Long and Healthy Life 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 hundreds 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!

Navigating the world of alcohol can be tricky, especially when it comes to distinguishing between social drinking and problem drinking. For many of us, social drinking is seen as a way to unwind, celebrate, or connect with others. However, what starts as casual drinking can spiral into heavy drinking, binge drinking, or other unhealthy drinking habits that can disrupt our daily life and well-being.

Understanding the difference between social and problem drinking is important not only for our own health but also for supporting friends and loved ones. Let’s explore the key characteristics that separate social drinking and problem drinking.

What Is Social Drinking?

Social drinking refers to drinking alcohol only in social contexts. One study refers to social drinking as drinking to celebrate special occasions and have a good time with others. It’s differentiated from personal-effect motives for drinking, which means drinking to escape, avoid, or cope with difficult emotions. 

While a social drinker only drinks in social situations, the level of drinking is undefined. It can mean occasional drinking from having a drink once every three months when we’re celebrating a friend's birthday or a family member’s wedding to drinking every day with coworkers at happy hour after work. 

This is where the line between social drinking and problem drinking can become blurred. Let’s define problem drinking so we can better differentiate between the two. 

Understanding Problem Drinking

Problem drinking refers to drinking habits that interfere with our health, well-being, or daily life. It can encompass anything from missing work due to a hangover to alcohol use disorder (AUD). Let’s learn to identify it.

Signs of Problem Drinking

Noticing signs of problem drinking helps us address the issue so it doesn’t become worse. Here are some signs to look out for.

• Trouble quitting or cutting back. The way alcohol takes over our brain’s reward system can make it difficult to quit even when we want to. If you experience withdrawal symptoms or you’re having constant thoughts about drinking, it’s a clear sign that alcohol is taking up more space in your life than it probably should.
• Putting off responsibilities. Drinking takes up our time and energy, and it can cause us to neglect priorities such as work, family, or social commitments. 
• Physical and mental health toll. Alcohol is a toxic substance that leads to many health issues, including liver damage, digestive issues, and risk of cardiovascular disease and certain types of cancers. It’s also linked to mental health conditions, such as mood disorders, anxiety, and depression. 
• Social withdrawal or relationship problems. Our drinking habits can lead to judgment and concern from others, potentially leading to social withdrawal and strained relationships, especially if we often drink with others and our personality changes when we do. This can drive a wedge between us and our support system, making it even more difficult to make positive changes.
• Financial issues. Alcohol can break the bank, not to mention the indirect costs of alcohol that can add up. On top of that, neglecting work responsibilities can lead to loss of employment, further exacerbating our financial strain.

Now that we know what to look out for, let’s take a closer look at the risk factors of alcohol misuse or AUD, to be even more mindful of additional precautions we may need to take to maintain or develop a positive relationship with alcohol. 

Risk Factors for Problem Drinking

Let’s get a clearer picture of how alcohol misuse can take root and what influences trigger it. 

• Genetic predisposition. Research shows that roughly 50% of the risk of developing AUD is due to genetics. That means those of us with a family history of AUD are at higher risk of also developing problem drinking.
• Mental health issues. Alcohol is often misused as a way to numb or distract from difficult emotions. The National Institute on Alcohol Abuse and Alcoholism reports that those of us with preexisting mental health conditions are more likely to also develop drinking problems. This creates a toxic cycle that can be difficult to break. 
• Social environment. When those around us drink, we may be more likely to drink as well, whether it’s at home or at a social event.
• Major life events. Big life changes such as the loss of a loved one, becoming a parent, or moving can be extremely stressful. This increases the risk of seeking unhealthy coping mechanisms such as drinking.
• Age and gender. Younger adults often face a higher risk of developing alcohol misuse due to such factors as social pressures and experimentation. Additionally, data show that men are more likely to participate in risky drinking behaviors, although the rates for women are increasing.
• Availability of alcohol. In settings where alcohol is more prevalent such as college campuses or social events, we might be more likely to drink excessively. 

As we can see, many factors contribute to problem drinking. This is why social drinking can so easily transition into problem drinking. Let’s better understand what this looks like. 

When Social Drinking Becomes Problem Drinking

Social drinking might start out as just drinking here and there to have a good time with friends or celebrate something special. But the truth is, it can turn into problem drinking quickly. 

Alcohol has slithered its way into many social situations. So, what started out as drinking occasionally can turn into excessive drinking. Let’s say we had a glass of wine to celebrate an anniversary, two cocktails (which can easily contain 4-6 standard drinks) at a work happy hour, a couple of beers during the sports game, and several shots during a wedding on the weekend. Yes, we may have consumed alcohol only in social settings, but the amount we consumed can be an issue. 

And it’s not just the number of social activities. Alcohol is addictive, and it interferes with our brain’s reward system. When we drink, alcohol promotes the release of dopamine and serotonin, two chemicals that give us a sense of pleasure and happiness. Our brain will then associate alcohol with pleasure (even though the aftereffects can be more than unpleasant) and keep us coming back from more, even after the social occasion is over. Before we know it, our social drinking habit can transition to problem drinking, and we might not even realize it at first. 

But don’t panic! If you suspect your habits are becoming unhealthy, there are ways to turn them around. Let’s get into some ways we can develop a healthy relationship with alcohol no matter what type of drinker we are currently. 

Tips for Preventing and Overcoming Problem Drinking

While we might be an occasional drinker or social drinker, the nature of alcohol makes it easy to transition to problem drinking. These strategies can help prevent that shift from happening. 

• Set SMART goals. If you decide to cut back, having structured goals will help. SMART stands for Specific, Measurable, Attainable, Realistic, and Time-bound. This goal framework allows us to set effective goals to quit or cut back. If you’re looking for more guidance on setting SMART goals to improve your relationship with alcohol, consider coaching from Reframe. 
• Track your progress. Now that we’ve developed our SMART goals, it’s equally as important to keep track of our progress to not only make sure we’re proactively working towards improving our relationship with alcohol but also to see how far we’ve come. We can also use tracking while at social events to make sure we’re sticking to our limits while socializing.
• Opt for alternatives. Try non-alcoholic beer and wine or whip up a crafty mocktail to get that same feeling of sharing a drink with others — without the consequences. 
• Develop healthy coping mechanisms. Identifying positive distractions, practicing stress management techniques, and incorporating mindfulness can help us avoid turning to alcohol to cope with difficult thoughts and emotions, one of the tell-tale factors that distinguishes social drinking from problem drinking.
• End the night early. If you often drink at social events, don’t continue to stay out after the event. Schedule an Uber to pick you up right when the event ends, and go to bed. The desire to “continue the good time” can cause us to drink more than we planned, which is also a sign of problem drinking.
• Reach out for support. Quitting or cutting back on alcohol isn’t always a breeze, but we don’t have to do it alone. Join a support group to connect with others who may be going through a similar experience or explore professional treatment options for more structured support.

Tip: Take this short, two-minute quiz to find out what type of drinker you are. It helps you understand more about your drinking habits, which is the first step to making positive changes!

And remember, no matter what type of drinker we are — social drinker, occasional drinker, or problem drinker — quitting or cutting back on alcohol can only benefit our health and well-being!

Conscious Choices Ahead

While social drinking typically involves more moderate consumption and occurs only in social situations, it can cross the line into problem drinking when it begins to interfere with our daily life and overall well-being. The prevalence of alcohol in social settings and the tendency of alcohol to cause physical and neurological dependence can cause social drinking to become problematic. Whether we’re currently social or problem drinkers, let’s protect our health and well-being by implementing mindful habits to quit or cut back!

Navigating the world of alcohol can be tricky, especially when it comes to distinguishing between social drinking and problem drinking. For many of us, social drinking is seen as a way to unwind, celebrate, or connect with others. However, what starts as casual drinking can spiral into heavy drinking, binge drinking, or other unhealthy drinking habits that can disrupt our daily life and well-being.

Understanding the difference between social and problem drinking is important not only for our own health but also for supporting friends and loved ones. Let’s explore the key characteristics that separate social drinking and problem drinking.

What Is Social Drinking?

Social drinking refers to drinking alcohol only in social contexts. One study refers to social drinking as drinking to celebrate special occasions and have a good time with others. It’s differentiated from personal-effect motives for drinking, which means drinking to escape, avoid, or cope with difficult emotions. 

While a social drinker only drinks in social situations, the level of drinking is undefined. It can mean occasional drinking from having a drink once every three months when we’re celebrating a friend's birthday or a family member’s wedding to drinking every day with coworkers at happy hour after work. 

This is where the line between social drinking and problem drinking can become blurred. Let’s define problem drinking so we can better differentiate between the two. 

Understanding Problem Drinking

Problem drinking refers to drinking habits that interfere with our health, well-being, or daily life. It can encompass anything from missing work due to a hangover to alcohol use disorder (AUD). Let’s learn to identify it.

Signs of Problem Drinking

Noticing signs of problem drinking helps us address the issue so it doesn’t become worse. Here are some signs to look out for.

• Trouble quitting or cutting back. The way alcohol takes over our brain’s reward system can make it difficult to quit even when we want to. If you experience withdrawal symptoms or you’re having constant thoughts about drinking, it’s a clear sign that alcohol is taking up more space in your life than it probably should.
• Putting off responsibilities. Drinking takes up our time and energy, and it can cause us to neglect priorities such as work, family, or social commitments. 
• Physical and mental health toll. Alcohol is a toxic substance that leads to many health issues, including liver damage, digestive issues, and risk of cardiovascular disease and certain types of cancers. It’s also linked to mental health conditions, such as mood disorders, anxiety, and depression. 
• Social withdrawal or relationship problems. Our drinking habits can lead to judgment and concern from others, potentially leading to social withdrawal and strained relationships, especially if we often drink with others and our personality changes when we do. This can drive a wedge between us and our support system, making it even more difficult to make positive changes.
• Financial issues. Alcohol can break the bank, not to mention the indirect costs of alcohol that can add up. On top of that, neglecting work responsibilities can lead to loss of employment, further exacerbating our financial strain.

Now that we know what to look out for, let’s take a closer look at the risk factors of alcohol misuse or AUD, to be even more mindful of additional precautions we may need to take to maintain or develop a positive relationship with alcohol. 

Risk Factors for Problem Drinking

Let’s get a clearer picture of how alcohol misuse can take root and what influences trigger it. 

• Genetic predisposition. Research shows that roughly 50% of the risk of developing AUD is due to genetics. That means those of us with a family history of AUD are at higher risk of also developing problem drinking.
• Mental health issues. Alcohol is often misused as a way to numb or distract from difficult emotions. The National Institute on Alcohol Abuse and Alcoholism reports that those of us with preexisting mental health conditions are more likely to also develop drinking problems. This creates a toxic cycle that can be difficult to break. 
• Social environment. When those around us drink, we may be more likely to drink as well, whether it’s at home or at a social event.
• Major life events. Big life changes such as the loss of a loved one, becoming a parent, or moving can be extremely stressful. This increases the risk of seeking unhealthy coping mechanisms such as drinking.
• Age and gender. Younger adults often face a higher risk of developing alcohol misuse due to such factors as social pressures and experimentation. Additionally, data show that men are more likely to participate in risky drinking behaviors, although the rates for women are increasing.
• Availability of alcohol. In settings where alcohol is more prevalent such as college campuses or social events, we might be more likely to drink excessively. 

As we can see, many factors contribute to problem drinking. This is why social drinking can so easily transition into problem drinking. Let’s better understand what this looks like. 

When Social Drinking Becomes Problem Drinking

Social drinking might start out as just drinking here and there to have a good time with friends or celebrate something special. But the truth is, it can turn into problem drinking quickly. 

Alcohol has slithered its way into many social situations. So, what started out as drinking occasionally can turn into excessive drinking. Let’s say we had a glass of wine to celebrate an anniversary, two cocktails (which can easily contain 4-6 standard drinks) at a work happy hour, a couple of beers during the sports game, and several shots during a wedding on the weekend. Yes, we may have consumed alcohol only in social settings, but the amount we consumed can be an issue. 

And it’s not just the number of social activities. Alcohol is addictive, and it interferes with our brain’s reward system. When we drink, alcohol promotes the release of dopamine and serotonin, two chemicals that give us a sense of pleasure and happiness. Our brain will then associate alcohol with pleasure (even though the aftereffects can be more than unpleasant) and keep us coming back from more, even after the social occasion is over. Before we know it, our social drinking habit can transition to problem drinking, and we might not even realize it at first. 

But don’t panic! If you suspect your habits are becoming unhealthy, there are ways to turn them around. Let’s get into some ways we can develop a healthy relationship with alcohol no matter what type of drinker we are currently. 

Tips for Preventing and Overcoming Problem Drinking

While we might be an occasional drinker or social drinker, the nature of alcohol makes it easy to transition to problem drinking. These strategies can help prevent that shift from happening. 

• Set SMART goals. If you decide to cut back, having structured goals will help. SMART stands for Specific, Measurable, Attainable, Realistic, and Time-bound. This goal framework allows us to set effective goals to quit or cut back. If you’re looking for more guidance on setting SMART goals to improve your relationship with alcohol, consider coaching from Reframe. 
• Track your progress. Now that we’ve developed our SMART goals, it’s equally as important to keep track of our progress to not only make sure we’re proactively working towards improving our relationship with alcohol but also to see how far we’ve come. We can also use tracking while at social events to make sure we’re sticking to our limits while socializing.
• Opt for alternatives. Try non-alcoholic beer and wine or whip up a crafty mocktail to get that same feeling of sharing a drink with others — without the consequences. 
• Develop healthy coping mechanisms. Identifying positive distractions, practicing stress management techniques, and incorporating mindfulness can help us avoid turning to alcohol to cope with difficult thoughts and emotions, one of the tell-tale factors that distinguishes social drinking from problem drinking.
• End the night early. If you often drink at social events, don’t continue to stay out after the event. Schedule an Uber to pick you up right when the event ends, and go to bed. The desire to “continue the good time” can cause us to drink more than we planned, which is also a sign of problem drinking.
• Reach out for support. Quitting or cutting back on alcohol isn’t always a breeze, but we don’t have to do it alone. Join a support group to connect with others who may be going through a similar experience or explore professional treatment options for more structured support.

Tip: Take this short, two-minute quiz to find out what type of drinker you are. It helps you understand more about your drinking habits, which is the first step to making positive changes!

And remember, no matter what type of drinker we are — social drinker, occasional drinker, or problem drinker — quitting or cutting back on alcohol can only benefit our health and well-being!

Conscious Choices Ahead

While social drinking typically involves more moderate consumption and occurs only in social situations, it can cross the line into problem drinking when it begins to interfere with our daily life and overall well-being. The prevalence of alcohol in social settings and the tendency of alcohol to cause physical and neurological dependence can cause social drinking to become problematic. Whether we’re currently social or problem drinkers, let’s protect our health and well-being by implementing mindful habits to quit or cut back!

Level Up Your Well-Being 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 hundreds 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!

There’s a memorable scene from the TV show Friends when the group is at their go-to gathering spot, Central Perk, where Ross, the well-meaning but often awkward one in the bunch, is recalling an embarrassing time when he forgot to shower after a night of partying. As the gang laughs, it’s a funny reminder of how alcohol affects hygiene habits. But this isn’t just a sitcom gag — it’s a reality many of us may face. 

Alcohol affects our personal hygiene in ways we might not even realize, from dehydration to changes in our hygiene habits. Let’s take a closer look at how alcohol might be affecting not just our health but our overall well-being. 

A Negative Influence: How Alcohol Affects Hygiene Habits

Have you ever been too tired to wash your face thoroughly after a night out or forgot to put deodorant on while rushing out of the house the morning after? It happens to the best of us. Alcohol disrupts our daily routine in ways we might not even notice at first. 

When we drink, alcohol slows down communication in our brain and our ability to make conscious decisions about our health and self-care can take a hit. Enter poor hygiene habits, such as haphazardly rushing through tasks, skipping showers, forgetting to brush our teeth, and even letting our space get disorganized (not directly hygiene, but a key contributing factor). 

While it might not be a big deal if it happens once or twice, over time, these small slips can add up, causing more noticeable issues. Poor hygiene habits can lead to bad breath, body odor, skin problems, dull hair, and an overall tired appearance. On top of this, alcohol is associated with sleepless nights and negative mental health effects, such as anxiety and depression. If you’ve ever felt like you just want to rot in bed after a night out, that’s the alcohol to blame. Alcohol’s depressant effects make motivation and energy run low, making it even harder to keep up with proper hygiene practices. But it doesn’t end there — alcohol’s effects on our physical health can also impact hygiene. 

Physical Effects: Alcohol and Personal Hygiene

When we think of alcohol’s physical effects, we might think of an unsettled stomach, wobbly steps, a pounding headache, or even some of the more commonly discussed health consequences such as high blood pressure, liver issues, or fatigue. But that’s not all — alcohol’s toll on our physical health can also be seen in more subtle ways through our hygiene and appearance. Let’s break it down:

1. Complexion Concerns

Alcohol affects the appearance of our skin in different ways. Feeling parched after drinking? Alcohol’s dehydrating effects could be why. In terms of our skin, dehydration reduces moisture and elasticity, increasing the hallmark signs of premature aging: texture and fine lines. It also causes the overall look of dry, dull skin. 

Drinking doesn’t only dry our skin out, it also irritates it by causing inflammation. When our skin is inflamed, our skin’s protective barrier doesn’t do its job as well, leaving us more vulnerable to irritants and infections. As a result, skin conditions such as acne, rosacea, and spider veins can be more common.

Lastly, alcohol depletes essential nutrients like vitamins A, C, and E, which are vital for maintaining a healthy complexion. That inner glow that we’re constantly chasing? These vitamins are what gives us that healthy, glowing complexion. The mix of dehydration, inflammation, vitamin deficiency, and poor hygiene habits can be a recipe for skin problems.

2. Body Odor

At first we might not think about the connection between alcohol and body odor, but it’s there! Drinking doesn’t only affect how we look, but also how we smell. When our body breaks down alcohol, it produces a byproduct known as acetaldehyde. When acetaldehyde builds up, it can smell like rotten apples or vinegar (something not even a luxury fragrance can mask). That pungent smell can be released when we sweat, leaving us with a strong body odor that’s not exactly pleasant. And it’s not just acetaldehyde. 

Alcohol throws off the natural bacterial balance on our skin, setting the stage for odor-causing bacteria to accumulate. Combined with dehydration, which can make sweat even more concentrated, these effects can lead to body odor that’s hard to ignore.

But, body odor from alcohol doesn’t just disappear after we sweat. Regular drinking leads to a buildup of toxins that creates a lingering body odor that can stay around for much longer than a day or two after we drink. 

3. Bad Breath

Drinking can lead to bad breath — and it’s not just because of the strong smell of alcohol. Alcohol may be a liquid, but it actually causes dry mouth by reducing saliva production! Without enough saliva, food and bacteria can linger in our mouth for longer than they should. Another effect of dry mouth? Higher acidity levels, which promote odor-causing bacteria to overgrow even more. This forms the ideal combination for bad breath. 

Over time, dry mouth, acidity, and bacteria buildup can lead to persistent odor, making it difficult to maintain a fresh breath even if we brush regularly. But alcohol’s impact on oral hygiene goes beyond bad breath — it also increases the risk of tooth decay and gum disease, impacting our overall hygiene and appearance.

4. Hair Troubles

Remember how we discussed that alcohol interferes with nutrient absorption and affects our skin? Well, these nutrient deficiencies can also take a toll on the health and appearance of our hair. In fact, alcohol stays in our hair for much longer than we might think (up to six months!). 

B vitamins and zinc, which can plummet after drinking, are important for hair growth and maintenance. Without proper nutrients and moisture, we’re left with dry, lifeless hair that can break easily. 

To make matters worse, alcohol can also cause hair loss and thinning, thanks to its effects on our hormones. So, unfortunately it’s not just a bad hair day. Poor health from alcohol can cause noticeable damage to our hair, affecting its appearance and strength.

5. Overall Appearance

Alcohol is linked to different health issues that can also affect our overall appearance. For instance, regular and excessive drinking can contribute to unwanted weight gain. We might not even realize it, but alcohol is chock-full of empty calories. This weight gain often shows up around our midsection (think: beer belly), creating a bloated appearance, which can affect our self-confidence and energy levels.

Excessive drinking also damages our liver. This damage can lead to a condition known as jaundice, which is characterized by yellowing of the skin and the whites of our eyes. So while the main issue is liver damage, its effects are also visibly reflected in our overall appearance. But that’s not all!

Alcohol is linked to high blood pressure and a greater likelihood of heart disease, which can cause flushing (redness of the face) or broken blood vessels which are more visible. These physical effects of alcohol alter our appearance, almost like a warning sign that alcohol is taking a toll on our health and well-being. 

When stacked with poor hygiene habits from alcohol, these health effects can leave lasting impressions on our appearance that can be hard to ignore. Over time, this not only affects our own self-confidence, but may also shape what others think of us as well. 

Poor Hygiene and Alcohol Misuse: The Extensive Consequences

Poor personal hygiene from alcohol consumption can have far-reaching effects that impact various aspects of our lives. Here are some ways it can show up:

• We’re constantly under the weather. Poor hygiene means bad bacteria can be running more rampant, and our immune system can only do so much. We might be more likely to get sick, whether from the flu, infections, or even parasitic diseases. 
• There’s a dent in our self-confidence. How can we keep our spirits up when we’re not taking care of ourselves? Our self-esteem can start to dip, and when alcohol enters the picture, it can complicate things even more. Although alcohol might give us a fleeting sense of pleasure when we drink, what goes up must come down. Alcohol is linked to mental health issues like mood fluctuations, anxiety, and depression. But when our mental health declines, so can our motivation to tend to our needs. This creates a cycle that’s hard (but not impossible) to break. 
• We have rocky relationships. Even though we’re taught not to “judge a book by its cover,” the truth is that we make judgments based on appearance. In fact, experiments by Princeton psychologists noted that we make judgments in about 100 milliseconds based on just facial appearances! Poor hygiene can lead to judgment from others, leading to feelings of embarrassment or shame. This can take a toll on our self-esteem and even damage our friendships and relationships. When we’re more self-conscious, we might start to isolate ourselves from others, making it even harder to get support or initiate positive changes.
• We have workplace or professional struggles. Our hygiene affects how we present ourselves. Showing up to work disheveled can send the message that we don’t care — an impression that can be detrimental in a professional setting. Thus, poor hygiene and alcohol misuse can potentially hinder our ability to get or keep our job. 

In short, alcohol and personal hygiene are closely intertwined, and the consequences can get pretty serious. But don’t worry! To prioritize our health and well-being, let’s dive into some ways we can up our hygiene game.

Tips for Prioritizing Health and Hygiene

Personal hygiene is essential for our health and confidence, especially when navigating the challenges that can arise from alcohol consumption. Here are some actionable steps we can take to maintain good hygiene: 

• Start small. Small tasks might seem insignificant at first, but they add up over time. Try filling up your water bottle before bed to get a head start on hydration as soon as you get up. Or, leave your sunscreen by your toothbrush so you make sure you don’t forget to put it on. These small actions make a big difference when it comes to our health and hygiene. 
• Drink plenty of water. Proper hydration helps us look and feel our best. Aim for at least 8 cups a day, and if you’re physically active, maybe throw in an electrolyte packet or swap it out for some coconut water for extra hydration!
• Balance your plate. A diet filled with plenty of fruits and vegetables, whole grains, lean proteins, and healthy fats ensures we get the vitamins and nutrients we need that not only contribute to proper bodily functions but also our overall appearance. 
• Squeeze in self-care. Try to find some time to set aside for personal care. Put on a mud mask while you’re at home checking your email or watching TV, take a bath with Epsom salts on a weekend, or keep a bottle of lotion on your desk so you can moisturize throughout the day. Getting used to caring for yourself consistently can integrate it even more deeply into your routine, so you’ll be less likely to forget to take care of yourself.
• Start replenishing what’s lost. If you feel like your appearance is suffering, try easy topical treatments for your skin or hair to start feeling better. Put some olive oil in your hair before shampooing to give it some nutrients, try the age-old egg white facial (if you don’t find it too gross), or put some chilled tea bags under your eyes to reduce swelling!
• Seek support. Whether we need an accountability buddy or professional support to overcome an unhealthy relationship with alcohol, there are plenty of resources we can lean on to help us reach our goals. Reach out to family and friends, join a support group, or explore treatment options.
• Quit or cut back on alcohol. Alcohol negatively affects our hygiene not only by disrupting our self-care routines but also through its toll on our physical health. Track your consumption, set limits, and opt for alternatives!

These positive habits initiate a chain reaction, helping us maintain good personal hygiene and overall well-being. The best part? We’ll see the positive effects in all aspects of our life. 

Hygiene and Harmony

Now that we understand the relationship between alcohol and personal hygiene, we can see how something so seemingly nonchalant as having a drink can start a domino effect that results in poor hygiene and appearance. And the consequences extend beyond just how we look — they can affect our relationships, professional life, and mental health. When we start making healthier choices (starting with quitting or cutting back on alcohol) we not only improve our hygiene but also develop a greater sense of confidence and well-being. Quitting or cutting back can be a hygiene hack!

There’s a memorable scene from the TV show Friends when the group is at their go-to gathering spot, Central Perk, where Ross, the well-meaning but often awkward one in the bunch, is recalling an embarrassing time when he forgot to shower after a night of partying. As the gang laughs, it’s a funny reminder of how alcohol affects hygiene habits. But this isn’t just a sitcom gag — it’s a reality many of us may face. 

Alcohol affects our personal hygiene in ways we might not even realize, from dehydration to changes in our hygiene habits. Let’s take a closer look at how alcohol might be affecting not just our health but our overall well-being. 

A Negative Influence: How Alcohol Affects Hygiene Habits

Have you ever been too tired to wash your face thoroughly after a night out or forgot to put deodorant on while rushing out of the house the morning after? It happens to the best of us. Alcohol disrupts our daily routine in ways we might not even notice at first. 

When we drink, alcohol slows down communication in our brain and our ability to make conscious decisions about our health and self-care can take a hit. Enter poor hygiene habits, such as haphazardly rushing through tasks, skipping showers, forgetting to brush our teeth, and even letting our space get disorganized (not directly hygiene, but a key contributing factor). 

While it might not be a big deal if it happens once or twice, over time, these small slips can add up, causing more noticeable issues. Poor hygiene habits can lead to bad breath, body odor, skin problems, dull hair, and an overall tired appearance. On top of this, alcohol is associated with sleepless nights and negative mental health effects, such as anxiety and depression. If you’ve ever felt like you just want to rot in bed after a night out, that’s the alcohol to blame. Alcohol’s depressant effects make motivation and energy run low, making it even harder to keep up with proper hygiene practices. But it doesn’t end there — alcohol’s effects on our physical health can also impact hygiene. 

Physical Effects: Alcohol and Personal Hygiene

When we think of alcohol’s physical effects, we might think of an unsettled stomach, wobbly steps, a pounding headache, or even some of the more commonly discussed health consequences such as high blood pressure, liver issues, or fatigue. But that’s not all — alcohol’s toll on our physical health can also be seen in more subtle ways through our hygiene and appearance. Let’s break it down:

1. Complexion Concerns

Alcohol affects the appearance of our skin in different ways. Feeling parched after drinking? Alcohol’s dehydrating effects could be why. In terms of our skin, dehydration reduces moisture and elasticity, increasing the hallmark signs of premature aging: texture and fine lines. It also causes the overall look of dry, dull skin. 

Drinking doesn’t only dry our skin out, it also irritates it by causing inflammation. When our skin is inflamed, our skin’s protective barrier doesn’t do its job as well, leaving us more vulnerable to irritants and infections. As a result, skin conditions such as acne, rosacea, and spider veins can be more common.

Lastly, alcohol depletes essential nutrients like vitamins A, C, and E, which are vital for maintaining a healthy complexion. That inner glow that we’re constantly chasing? These vitamins are what gives us that healthy, glowing complexion. The mix of dehydration, inflammation, vitamin deficiency, and poor hygiene habits can be a recipe for skin problems.

2. Body Odor

At first we might not think about the connection between alcohol and body odor, but it’s there! Drinking doesn’t only affect how we look, but also how we smell. When our body breaks down alcohol, it produces a byproduct known as acetaldehyde. When acetaldehyde builds up, it can smell like rotten apples or vinegar (something not even a luxury fragrance can mask). That pungent smell can be released when we sweat, leaving us with a strong body odor that’s not exactly pleasant. And it’s not just acetaldehyde. 

Alcohol throws off the natural bacterial balance on our skin, setting the stage for odor-causing bacteria to accumulate. Combined with dehydration, which can make sweat even more concentrated, these effects can lead to body odor that’s hard to ignore.

But, body odor from alcohol doesn’t just disappear after we sweat. Regular drinking leads to a buildup of toxins that creates a lingering body odor that can stay around for much longer than a day or two after we drink. 

3. Bad Breath

Drinking can lead to bad breath — and it’s not just because of the strong smell of alcohol. Alcohol may be a liquid, but it actually causes dry mouth by reducing saliva production! Without enough saliva, food and bacteria can linger in our mouth for longer than they should. Another effect of dry mouth? Higher acidity levels, which promote odor-causing bacteria to overgrow even more. This forms the ideal combination for bad breath. 

Over time, dry mouth, acidity, and bacteria buildup can lead to persistent odor, making it difficult to maintain a fresh breath even if we brush regularly. But alcohol’s impact on oral hygiene goes beyond bad breath — it also increases the risk of tooth decay and gum disease, impacting our overall hygiene and appearance.

4. Hair Troubles

Remember how we discussed that alcohol interferes with nutrient absorption and affects our skin? Well, these nutrient deficiencies can also take a toll on the health and appearance of our hair. In fact, alcohol stays in our hair for much longer than we might think (up to six months!). 

B vitamins and zinc, which can plummet after drinking, are important for hair growth and maintenance. Without proper nutrients and moisture, we’re left with dry, lifeless hair that can break easily. 

To make matters worse, alcohol can also cause hair loss and thinning, thanks to its effects on our hormones. So, unfortunately it’s not just a bad hair day. Poor health from alcohol can cause noticeable damage to our hair, affecting its appearance and strength.

5. Overall Appearance

Alcohol is linked to different health issues that can also affect our overall appearance. For instance, regular and excessive drinking can contribute to unwanted weight gain. We might not even realize it, but alcohol is chock-full of empty calories. This weight gain often shows up around our midsection (think: beer belly), creating a bloated appearance, which can affect our self-confidence and energy levels.

Excessive drinking also damages our liver. This damage can lead to a condition known as jaundice, which is characterized by yellowing of the skin and the whites of our eyes. So while the main issue is liver damage, its effects are also visibly reflected in our overall appearance. But that’s not all!

Alcohol is linked to high blood pressure and a greater likelihood of heart disease, which can cause flushing (redness of the face) or broken blood vessels which are more visible. These physical effects of alcohol alter our appearance, almost like a warning sign that alcohol is taking a toll on our health and well-being. 

When stacked with poor hygiene habits from alcohol, these health effects can leave lasting impressions on our appearance that can be hard to ignore. Over time, this not only affects our own self-confidence, but may also shape what others think of us as well. 

Poor Hygiene and Alcohol Misuse: The Extensive Consequences

Poor personal hygiene from alcohol consumption can have far-reaching effects that impact various aspects of our lives. Here are some ways it can show up:

• We’re constantly under the weather. Poor hygiene means bad bacteria can be running more rampant, and our immune system can only do so much. We might be more likely to get sick, whether from the flu, infections, or even parasitic diseases. 
• There’s a dent in our self-confidence. How can we keep our spirits up when we’re not taking care of ourselves? Our self-esteem can start to dip, and when alcohol enters the picture, it can complicate things even more. Although alcohol might give us a fleeting sense of pleasure when we drink, what goes up must come down. Alcohol is linked to mental health issues like mood fluctuations, anxiety, and depression. But when our mental health declines, so can our motivation to tend to our needs. This creates a cycle that’s hard (but not impossible) to break. 
• We have rocky relationships. Even though we’re taught not to “judge a book by its cover,” the truth is that we make judgments based on appearance. In fact, experiments by Princeton psychologists noted that we make judgments in about 100 milliseconds based on just facial appearances! Poor hygiene can lead to judgment from others, leading to feelings of embarrassment or shame. This can take a toll on our self-esteem and even damage our friendships and relationships. When we’re more self-conscious, we might start to isolate ourselves from others, making it even harder to get support or initiate positive changes.
• We have workplace or professional struggles. Our hygiene affects how we present ourselves. Showing up to work disheveled can send the message that we don’t care — an impression that can be detrimental in a professional setting. Thus, poor hygiene and alcohol misuse can potentially hinder our ability to get or keep our job. 

In short, alcohol and personal hygiene are closely intertwined, and the consequences can get pretty serious. But don’t worry! To prioritize our health and well-being, let’s dive into some ways we can up our hygiene game.

Tips for Prioritizing Health and Hygiene

Personal hygiene is essential for our health and confidence, especially when navigating the challenges that can arise from alcohol consumption. Here are some actionable steps we can take to maintain good hygiene: 

• Start small. Small tasks might seem insignificant at first, but they add up over time. Try filling up your water bottle before bed to get a head start on hydration as soon as you get up. Or, leave your sunscreen by your toothbrush so you make sure you don’t forget to put it on. These small actions make a big difference when it comes to our health and hygiene. 
• Drink plenty of water. Proper hydration helps us look and feel our best. Aim for at least 8 cups a day, and if you’re physically active, maybe throw in an electrolyte packet or swap it out for some coconut water for extra hydration!
• Balance your plate. A diet filled with plenty of fruits and vegetables, whole grains, lean proteins, and healthy fats ensures we get the vitamins and nutrients we need that not only contribute to proper bodily functions but also our overall appearance. 
• Squeeze in self-care. Try to find some time to set aside for personal care. Put on a mud mask while you’re at home checking your email or watching TV, take a bath with Epsom salts on a weekend, or keep a bottle of lotion on your desk so you can moisturize throughout the day. Getting used to caring for yourself consistently can integrate it even more deeply into your routine, so you’ll be less likely to forget to take care of yourself.
• Start replenishing what’s lost. If you feel like your appearance is suffering, try easy topical treatments for your skin or hair to start feeling better. Put some olive oil in your hair before shampooing to give it some nutrients, try the age-old egg white facial (if you don’t find it too gross), or put some chilled tea bags under your eyes to reduce swelling!
• Seek support. Whether we need an accountability buddy or professional support to overcome an unhealthy relationship with alcohol, there are plenty of resources we can lean on to help us reach our goals. Reach out to family and friends, join a support group, or explore treatment options.
• Quit or cut back on alcohol. Alcohol negatively affects our hygiene not only by disrupting our self-care routines but also through its toll on our physical health. Track your consumption, set limits, and opt for alternatives!

These positive habits initiate a chain reaction, helping us maintain good personal hygiene and overall well-being. The best part? We’ll see the positive effects in all aspects of our life. 

Hygiene and Harmony

Now that we understand the relationship between alcohol and personal hygiene, we can see how something so seemingly nonchalant as having a drink can start a domino effect that results in poor hygiene and appearance. And the consequences extend beyond just how we look — they can affect our relationships, professional life, and mental health. When we start making healthier choices (starting with quitting or cutting back on alcohol) we not only improve our hygiene but also develop a greater sense of confidence and well-being. Quitting or cutting back can be a hygiene hack!

Work Towards Better 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 hundreds 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!

Ever feel unusually drained or lightheaded after a night of drinking, no matter how much rest you had or water you chugged the next day? This reason? There could be more than dehydration at play: alcohol could be  messing with our body’s natural electrolyte balance. 

Electrolytes are essential for keeping our muscles moving, our heart beating, and our energy up. But when alcohol enters the picture, it can throw this balance off, leading to unpleasant and potentially dangerous symptoms. Let’s take a closer look at how alcohol affects our electrolyte balance to explain why our body can feel so out of sync after even a drink or two.

What Is Electrolyte Balance?

Electrolyte balance means having the proper levels of electrolytes in our body. Electrolytes are charged minerals that regulate different functions in our body including hydration, nerve signaling, muscle contractions, and pH levels (how acidic or basic something is). Together, the electrolytes in our body ensure that fluids move in and out of our cells properly, a critical function known as osmotic balance. Let’s get to know the main electrolytes in our body:

• Sodium. Sodium helps regulate fluid balance and blood pressure. Ever feel extra thirsty after a bag of potato chips? High sodium levels may be to blame. 
• Potassium. Wonder why some athletes eat a banana or drink pickle juice before a game? It’s because those foods are high in potassium, which plays a key role in heart function and muscle contractions, preventing mid-game cramps.
• Calcium. We might associate calcium with healthy, strong bones. While this is true, calcium is also crucial for proper muscle movement and release of neurotransmitters, the brain’s chemical messengers.
• Magnesium. This mineral is commonly used as a sleep supplement since it aids in energy production and muscle relaxation.

Our body maintains this electrolyte balance through different mechanisms such as the food and drinks we consume, hormonal regulation, and proper kidney function. Our dietary intake can supplement or deplete these electrolytes, throwing their balance off-kilter. Our kidneys are in charge of filtering excess electrolytes from our blood, getting rid of them through our urine. Lastly, our hormones regulate levels of certain electrolytes, so when our hormonal balance is thrown off, our electrolyte balance can also get thrown off. 

These fluctuations can lead to various health issues (which we'll dive into in more detail later). For now, let’s take a closer look at the role alcohol plays in our electrolyte balance.

Does Alcohol Deplete Electrolytes?

Alcohol depletes and throws off our body’s electrolytes in different ways. Here’s how: 

• Increased fluid loss. Alcohol inhibits the release of a hormone known as vasopressin, which is in charge of helping our body retain water. Therefore, our kidneys lose more water, increasing urination and promoting dehydration. When our body loses water, it also loses essential electrolytes. 
• Decreased absorption of nutrients. Alcohol irritates our digestive tract, impacting its ability to absorb nutrients (including electrolytes) properly. This doesn’t only affect us in the short term. Chronic drinking can lead to malabsorption issues, making it harder to retain essential nutrients and minerals essential for normal body function.
• Poor hormonal regulation. Alcohol throws off different hormones that impact our electrolyte levels. Specifically, it disrupts aldosterone, which helps regulate our sodium and potassium levels. It also temporarily decreases cortisol (our stress hormone) when we drink. Low cortisol levels can further impair our body’s ability to maintain proper sodium and potassium levels.
• Increased stress. Drinking has physiological effects such as increased heart rate and blood pressure. This increases stress on all our body’s systems, contributing to hormonal and electrolyte imbalance. 

As we’ve discovered, alcohol doesn’t just deplete electrolytes, it also disrupts the balance that leads to crucial bodily functions. Let’s get a clearer picture of the consequences.

Effects of Alcohol Electrolyte Imbalance

Electrolyte imbalance leads to many negative symptoms on its own, but when combined with alcohol, things can get even worse. These are some potential consequences of electrolyte imbalance from alcohol consumption: 

• Muscle cramps and weakness. Sodium, potassium, and magnesium are essential for proper muscle function. Imbalances to these key electrolytes can cause cramps, spasms, and general weakness. With the muscle aches and pains that are common after drinking, it might be hard to even complete daily tasks. Plus, that muscle weakness increases the risk of injury. 
• Fatigue and lethargy. Electrolytes are essential for energy production. Specifically, low potassium and sodium levels can cause feelings of fatigue and lethargy. Other consequences of drinking such as sleep disruptions and dehydration can also contribute to low energy.
• Nausea and digestive issues. Electrolyte imbalance disrupts our normal digestive function, increasing the risk of nausea, vomiting, and diarrhea. These symptoms can be further exacerbated by alcohol-fueled irritation to our gastrointestinal tract. 
• Brain fog. Electrolyte imbalance doesn’t only affect our bodily systems; it also affects our brain. It can cause confusion, memory problems, and in some cases even seizures. And it can compound the cognitive effects of alcohol, making it more difficult to concentrate or make sound decisions. 
• Cardiovascular issues. Electrolytes impact muscle function, which includes the heart. Imbalance can elevate our heart rate, cause irregular heartbeat, and lead to other serious cardiovascular issues. Alcohol has these same effects, and the combination compounds the dangers.
• Increased risk of cravings and withdrawal symptoms. Electrolyte imbalance can exacerbate withdrawal symptoms such as headache, digestive issues, fatigue, and even alcohol cravings. This increases the risk of developing alcohol dependence, making it more difficult to quit or cut back. 

Electrolyte imbalance from alcohol and alcohol’s other effects on our health and well-being can lead to a range of worsened symptoms. So, can drinking electrolytes with alcohol be the solution?

Should You Mix Alcohol With Electrolytes?

Alcohol and electrolyte supplements such as electrolyte powders or even natural sources like coconut water don’t negatively interact with alcohol and can be beneficial for reducing dehydration. Some electrolyte drinks can contain added sugar or caffeine, which is important to look out for as they can lead to negative effects when mixed with alcohol.

While electrolyte drinks can mitigate some dehydrating effects of alcohol, it’s not a cure-all. In fact, it can provide a false sense of security and indirectly promote increased alcohol consumption. So, although it’s not a bad idea to supplement with electrolytes before or after drinking, it’s also important to continue to be mindful of alcohol’s harmful effects and to quit or cut back to maintain electrolyte balance and boost overall health. Let’s look at other beneficial measures we can take.

Alcohol and Electrolytes: Managing Balance

Alcohol consumption and electrolyte imbalance are closely connected. Let’s learn how to better manage both: 

• Stay hydrated. Drinking plenty of water helps us prevent dehydration from alcohol, and also reduces electrolyte imbalance. Have a glass of water between alcoholic beverages or opt for a hydrating mixer. 
• Incorporate electrolyte-rich foods. It’s not just water that contains electrolytes. Foods rich in potassium, magnesium, and sodium such as bananas, spinach, nuts, and avocados can boost our body’s electrolyte levels. 
• Supplement if needed. Alcohol can deplete our electrolytes and other essential nutrients. Consult with a physician regarding which nutrients you may be deficient in and supplement as needed. Aside from electrolytes, alcohol depletes B vitamins, zinc, vitamin D, and much more.
• Notice how you feel. We all respond to alcohol differently, so it’s important to pay attention to how you feel. Look out for symptoms of electrolyte imbalance such as dizziness, muscle cramps, and fatigue so you can be proactive and increase fluid intake or consider taking a break from alcohol altogether.
• Quit or cut back on alcohol. Limiting or eliminating alcohol intake not only reduces the risk of electrolyte imbalance but also has other benefits to our health, such as better sleep, less risk of alcohol-related disease, better mood, and so much more. 
• Develop a support system. Reaching out to family and friends, joining a support group, and exploring professional treatment options help us develop strategies and accountability to make better choices about our health.

Mindful drinking and hydration practices are essential for minimizing alcohol’s negative effects on our body, including electrolyte balance! Once these minerals return to their normal balance, we’ll likely notice a big difference in how we feel, both physically and mentally.

Stay Charged

Managing electrolyte balance is critical to keeping our body functioning at its best, especially when alcohol is involved. Now that we understand how alcohol affects these vital minerals, we can take proactive steps to manage our hydration, supplement with electrolytes, and ultimately make more mindful drinking decisions. Finding balance, whether it's with our alcohol consumption or electrolyte levels, ensures both our mind and body stay healthy and energized.

Ever feel unusually drained or lightheaded after a night of drinking, no matter how much rest you had or water you chugged the next day? This reason? There could be more than dehydration at play: alcohol could be  messing with our body’s natural electrolyte balance. 

Electrolytes are essential for keeping our muscles moving, our heart beating, and our energy up. But when alcohol enters the picture, it can throw this balance off, leading to unpleasant and potentially dangerous symptoms. Let’s take a closer look at how alcohol affects our electrolyte balance to explain why our body can feel so out of sync after even a drink or two.

What Is Electrolyte Balance?

Electrolyte balance means having the proper levels of electrolytes in our body. Electrolytes are charged minerals that regulate different functions in our body including hydration, nerve signaling, muscle contractions, and pH levels (how acidic or basic something is). Together, the electrolytes in our body ensure that fluids move in and out of our cells properly, a critical function known as osmotic balance. Let’s get to know the main electrolytes in our body:

• Sodium. Sodium helps regulate fluid balance and blood pressure. Ever feel extra thirsty after a bag of potato chips? High sodium levels may be to blame. 
• Potassium. Wonder why some athletes eat a banana or drink pickle juice before a game? It’s because those foods are high in potassium, which plays a key role in heart function and muscle contractions, preventing mid-game cramps.
• Calcium. We might associate calcium with healthy, strong bones. While this is true, calcium is also crucial for proper muscle movement and release of neurotransmitters, the brain’s chemical messengers.
• Magnesium. This mineral is commonly used as a sleep supplement since it aids in energy production and muscle relaxation.

Our body maintains this electrolyte balance through different mechanisms such as the food and drinks we consume, hormonal regulation, and proper kidney function. Our dietary intake can supplement or deplete these electrolytes, throwing their balance off-kilter. Our kidneys are in charge of filtering excess electrolytes from our blood, getting rid of them through our urine. Lastly, our hormones regulate levels of certain electrolytes, so when our hormonal balance is thrown off, our electrolyte balance can also get thrown off. 

These fluctuations can lead to various health issues (which we'll dive into in more detail later). For now, let’s take a closer look at the role alcohol plays in our electrolyte balance.

Does Alcohol Deplete Electrolytes?

Alcohol depletes and throws off our body’s electrolytes in different ways. Here’s how: 

• Increased fluid loss. Alcohol inhibits the release of a hormone known as vasopressin, which is in charge of helping our body retain water. Therefore, our kidneys lose more water, increasing urination and promoting dehydration. When our body loses water, it also loses essential electrolytes. 
• Decreased absorption of nutrients. Alcohol irritates our digestive tract, impacting its ability to absorb nutrients (including electrolytes) properly. This doesn’t only affect us in the short term. Chronic drinking can lead to malabsorption issues, making it harder to retain essential nutrients and minerals essential for normal body function.
• Poor hormonal regulation. Alcohol throws off different hormones that impact our electrolyte levels. Specifically, it disrupts aldosterone, which helps regulate our sodium and potassium levels. It also temporarily decreases cortisol (our stress hormone) when we drink. Low cortisol levels can further impair our body’s ability to maintain proper sodium and potassium levels.
• Increased stress. Drinking has physiological effects such as increased heart rate and blood pressure. This increases stress on all our body’s systems, contributing to hormonal and electrolyte imbalance. 

As we’ve discovered, alcohol doesn’t just deplete electrolytes, it also disrupts the balance that leads to crucial bodily functions. Let’s get a clearer picture of the consequences.

Effects of Alcohol Electrolyte Imbalance

Electrolyte imbalance leads to many negative symptoms on its own, but when combined with alcohol, things can get even worse. These are some potential consequences of electrolyte imbalance from alcohol consumption: 

• Muscle cramps and weakness. Sodium, potassium, and magnesium are essential for proper muscle function. Imbalances to these key electrolytes can cause cramps, spasms, and general weakness. With the muscle aches and pains that are common after drinking, it might be hard to even complete daily tasks. Plus, that muscle weakness increases the risk of injury. 
• Fatigue and lethargy. Electrolytes are essential for energy production. Specifically, low potassium and sodium levels can cause feelings of fatigue and lethargy. Other consequences of drinking such as sleep disruptions and dehydration can also contribute to low energy.
• Nausea and digestive issues. Electrolyte imbalance disrupts our normal digestive function, increasing the risk of nausea, vomiting, and diarrhea. These symptoms can be further exacerbated by alcohol-fueled irritation to our gastrointestinal tract. 
• Brain fog. Electrolyte imbalance doesn’t only affect our bodily systems; it also affects our brain. It can cause confusion, memory problems, and in some cases even seizures. And it can compound the cognitive effects of alcohol, making it more difficult to concentrate or make sound decisions. 
• Cardiovascular issues. Electrolytes impact muscle function, which includes the heart. Imbalance can elevate our heart rate, cause irregular heartbeat, and lead to other serious cardiovascular issues. Alcohol has these same effects, and the combination compounds the dangers.
• Increased risk of cravings and withdrawal symptoms. Electrolyte imbalance can exacerbate withdrawal symptoms such as headache, digestive issues, fatigue, and even alcohol cravings. This increases the risk of developing alcohol dependence, making it more difficult to quit or cut back. 

Electrolyte imbalance from alcohol and alcohol’s other effects on our health and well-being can lead to a range of worsened symptoms. So, can drinking electrolytes with alcohol be the solution?

Should You Mix Alcohol With Electrolytes?

Alcohol and electrolyte supplements such as electrolyte powders or even natural sources like coconut water don’t negatively interact with alcohol and can be beneficial for reducing dehydration. Some electrolyte drinks can contain added sugar or caffeine, which is important to look out for as they can lead to negative effects when mixed with alcohol.

While electrolyte drinks can mitigate some dehydrating effects of alcohol, it’s not a cure-all. In fact, it can provide a false sense of security and indirectly promote increased alcohol consumption. So, although it’s not a bad idea to supplement with electrolytes before or after drinking, it’s also important to continue to be mindful of alcohol’s harmful effects and to quit or cut back to maintain electrolyte balance and boost overall health. Let’s look at other beneficial measures we can take.

Alcohol and Electrolytes: Managing Balance

Alcohol consumption and electrolyte imbalance are closely connected. Let’s learn how to better manage both: 

• Stay hydrated. Drinking plenty of water helps us prevent dehydration from alcohol, and also reduces electrolyte imbalance. Have a glass of water between alcoholic beverages or opt for a hydrating mixer. 
• Incorporate electrolyte-rich foods. It’s not just water that contains electrolytes. Foods rich in potassium, magnesium, and sodium such as bananas, spinach, nuts, and avocados can boost our body’s electrolyte levels. 
• Supplement if needed. Alcohol can deplete our electrolytes and other essential nutrients. Consult with a physician regarding which nutrients you may be deficient in and supplement as needed. Aside from electrolytes, alcohol depletes B vitamins, zinc, vitamin D, and much more.
• Notice how you feel. We all respond to alcohol differently, so it’s important to pay attention to how you feel. Look out for symptoms of electrolyte imbalance such as dizziness, muscle cramps, and fatigue so you can be proactive and increase fluid intake or consider taking a break from alcohol altogether.
• Quit or cut back on alcohol. Limiting or eliminating alcohol intake not only reduces the risk of electrolyte imbalance but also has other benefits to our health, such as better sleep, less risk of alcohol-related disease, better mood, and so much more. 
• Develop a support system. Reaching out to family and friends, joining a support group, and exploring professional treatment options help us develop strategies and accountability to make better choices about our health.

Mindful drinking and hydration practices are essential for minimizing alcohol’s negative effects on our body, including electrolyte balance! Once these minerals return to their normal balance, we’ll likely notice a big difference in how we feel, both physically and mentally.

Stay Charged

Managing electrolyte balance is critical to keeping our body functioning at its best, especially when alcohol is involved. Now that we understand how alcohol affects these vital minerals, we can take proactive steps to manage our hydration, supplement with electrolytes, and ultimately make more mindful drinking decisions. Finding balance, whether it's with our alcohol consumption or electrolyte levels, ensures both our mind and body stay healthy and energized.

Reflect on Your Drinking Habits and Change Them 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 hundreds 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!

In the wise words of Albert Einstein, “The important thing is not to stop questioning. Curiosity has its own reason for existence.” And while some questions lead to scientific discoveries or expand our knowledge about the world, others help us turn inward, shedding light on our own habits, thinking patterns, and features of our emotional landscape.

This is also when things can get a bit uncomfortable — especially when the questions have to do with our drinking habits and the answers make it clear that changes are in order. Still, there’s great value in asking yourself uncomfortable but important questions about your drinking habits. After all, the stakes are as high as they can get: your physical health, personality, emotions, relationships, and life goals all feel the impact of booze.

So let’s step back and reflect on this tricky subject together, approaching it with curiosity rather than judgment. You might just find that leaving your comfort zone to reevaluate your relationship with alcohol pays off big time as you find yourself getting inspired to unlock levels of health, vitality, and joy!

Your Drinking Habits: Digging Deeper

"We do not learn from experience ... we learn from reflecting on experience." — John Dewey

Being honest about our drinking habits with others — and, even more importantly, with ourselves — can be difficult. Booze has the reputation of being a “truth serum” when we drink, but it doesn’t help us call out the truth about our relationship with alcohol itself. (Did you know that one in five Americans lies to their doctor about their drinking habits? It’s true — check out our blog to find out more!)

That said, it’s important to stay judgment-free during this exercise. Even if it turns out that changes are in order, recognizing this fact is a positive step to a healthier life!

1. How Much Am I (Actually) Drinking?

Maybe it’s those “bottomless” mimosas at brunch or the extra-large wine glasses at dinner. Maybe it’s the fact that our mind gets cloudy after that first drink. Or maybe we just don’t want to admit the actual number to ourselves. Whatever the reason is, it’s easy to lose track of just how many drinks we’re downing on a regular basis. But the question is important!

Start by tracking your drinks (Reframe’s tracking features make it easier than ever!). Don’t be surprised if the actual number turns out to be higher than you thought — the gradual increase over time (as well as throughout the night) can easily slip under the radar. Plus, it’s important to keep in mind what “one drink” actually is — those restaurant wine glasses often hold way more! And there’s science behind it: alcohol messes with our brain chemistry by boosting the reward neurotransmitter dopamine, which is responsible for that brief burst of euphoria we might feel after a few sips. Over time, our brain comes to expect this rush and puts the brakes on natural dopamine production. The result? A rising tolerance for booze: it takes more to achieve the same effects, and activities that boost dopamine naturally — such as socializing or working on a creative project — begin to lose their “oomph.” 

After you have an idea of what your patterns are, it’s time to do some assessment. According to the Dietary Guidelines for Americans 2020-2025, moderate drinking falls in the range of one or fewer per day for women and two or fewer for men. Anything over four per day for women and over five for men, in turn, is considered heavy drinking.

Tip: Remember what we said about putting judgment aside? It’s more important than ever when it comes to making an honest assessment. Imagine you’re a scientist taking lab notes and don’t judge yourself no matter what you happen to find. Once you have the information, the power is in your hands: you can decide if it’s time to cut back, take a break, or give alcohol the boot altogether (more on that later!).

2. How Do I (Actually) Feel When I Drink — and Afterwards?

Alcohol gets credit for all sorts of things in our culture: we might see it as “social glue,” turn to it for relaxation, or pour ourselves a drink in the evening as a nightcap. But does alcohol actually deliver on these promises? 

If we’re really honest with ourselves, you might find that it doesn’t even come close. While it might lower our inhibitions and give us an initial rush by boosting dopamine, how long does this feeling really last? Chances are within 20 minutes or so it morphs into a foggy drowsiness, dulling our sensations and maybe even causing us to doze off before the last “dun-dun” of that Law and Order episode or right in the middle of that “great conversation” that suddenly loses its spark. That said, we’re often in for a rude awakening when it comes to dozing off. While we may fall asleep initially, alcohol disrupts our sleep in the second half of the night, causing frequent awakenings and robbing us of the restorative REM stages.

In addition to exploring how booze actually affects you while you’re drinking, check in with your mind and body the morning after. Are you feeling foggy? Are morning-after hangovers becoming a regular thing? Are you noticing signs of alcohol-related health problems, such as memory glitches, heart palpitations, blood pressure spikes, weight gain, muscle aches, or blurry vision? Are those sick days starting to add up, signaling that your immune system is struggling? All of these health concerns might lead directly back to booze.

Tip: Keep a daily journal to track your physical symptoms and mood, whether or not it’s a drinking night. (The Reframe app even has a stress and mood tracker!) Be as accurate as you can when noting how you felt at different parts of the day throughout the week to see what patterns emerge.

3. Do I Find It Hard To Stick to My Limits?

If someone suggests we’re losing control over our drinking, our first response might be to fire back by saying, “No way! I can stop if I want to.” But the crucial question is, can we? If we’ve never tried to set limits on how much we drink, it’s easy to slip into the illusion that we’re still in the driver’s seat.

It’s time to see who’s actually steering the ship: you or the drink in your glass. On a drinking night, decide ahead of time where the cutoff is and try to stick to the limit. Write it down somewhere accessible and set a phone or watch reminder to make it impossible to forget or fudge, whether accidentally or on purpose. 

Having an accountability buddy can take this exercise to the next level. It’s all too easy to tell yourself that you simply “changed your mind” about the number of drinks you’re planning to have once the night is in motion, the music is thumping, and the (third) pitcher is on the table. But if you’ve already shared it with someone else, there’s no “rewriting history.”

Tip: The Reframe app has a comprehensive tracking feature that allows you to set drink targets for yourself. We’ll send you timely reminders and check in to see if you were able to stick to your goals, suggest new targets, and provide encouragement and science-backed advice if you get off track.

4. Does My Personality Change When I Drink?

Do you have a friend who changes completely when alcohol is in the picture? Maybe their personality takes such a deep nosedive that they almost seem like a new person — let’s call them “Timmy.” Chances are you probably met some people whose inner “Timmy” comes out when they’re drunk. The dopamine boost and loosened inhibitions might make us feel social initially, but over time booze is notorious for throwing our mood off balance, leading to angry outbursts, crying spells, and impulsive actions — sometimes to the point of making us unrecognizable.

It’s now time to do some soul searching: do you have an inner “Timmy” of your own? How does your personality change when you’re drinking? Is alcohol making it harder to say and do things that align with your authentic values and beliefs?

Tip: It can be hard to see yourself from an outsider’s perspective — especially when booze is involved — so a heart-to-heart conversation with a trusted friend or family member might be in order. Ask them for their honest opinion and be open to hearing what they have to say, even if the reality check is hard to stomach at first.

5. Do I Do Things I Regret When I Drink?

Many of us know the feeling all too well: that pit-of-your-stomach “ugh” we wake up with after a boozy night. Part of it has to do with brain chemistry — the “hangxiety” we feel when the brain tries to counteract the boost of dopamine and GABA by releasing dynorphin, a chemical that leaves us feeling on edge and impairs brain function.

However, there’s often more substance to those morning-after regrets. Given how our personality changes when alcohol is in the picture, it’s not surprising that we end up actually doing and saying things we wish we could take back.

Maybe it’s that embarrassing message you sent to your ex, a regrettable Facebook post (“posting under the influence” happens more often than you might think), or something even more serious, such as a drunk driving accident. No matter what type of messes you find yourself cleaning up on a regular basis, it’s time to ask yourself: do I regret things that I do when I drink?

Tip: Get in the habit of writing down any booze-related regrets you might wake up to, as well as what you can do to set things right. Putting your thoughts on paper taps into the power of neuroscience: it activates the prefrontal cortex and allows you to face the situation objectively, do what you can to resolve it, and then let it go.

6. Does Drinking Hold Me Back?

We’ve touched on how booze isn’t quite the “social glue” or relaxation aid our culture would have us believe. But the problem goes even deeper. Not only does alcohol not deliver on the short-term “benefits” it promises us, but drinking can actually derail our efforts on a larger scale, setting us back when it comes to going after our life goals.

From losing touch with friends who don’t want to hang out with our “inner Timmy” to bombing an important job interview or foregoing that dream vacation because alcohol takes a hefty bite out of our paycheck, the repercussions add up. Over time, we can end up in a sort of Groundhog Day existence, finding that we’re repeating the same pattern day after day and can never quite catch up. 

It’s a tough question to ask, but it’s another important one. Take a look at the different areas of your life — including family, social life, creative pursuits, and career goals — and list the ways alcohol might have sabotaged your goals. Once again, be gentle with yourself and try to maintain a positive outlook. By acknowledging the role alcohol is playing in your life, you’re taking an active step in making these goals a reality — and that’s something to celebrate!

Tip: If there’s ever a perfect time to make a vision board, it’s now. Cheesy as it may seem at first, bear with us: a visual illustration of your long-term goals can be immensely helpful in seeing whether alcohol has been making them harder to reach. Visualization is also a science-backed way to boost motivation to shift gears and change our habits.

7. Can I Go Without Alcohol for a Week?

It’s another one of those “you don’t know until you try it” questions. Going for a day or two without booze is one thing, but having an alcohol-free week might be entirely different — especially if we’ve gotten used to drinking every weekend.

If drinking has been on the books at least once a week, it’s time to see what happens when you cancel that invite. Try a “booze-free week” experiment to see just how strong of a hold it has over you. (Reframe has a 7-Day Alcohol-Free Challenge that you can participate in with a group to hold yourself accountable!) If cravings start creeping in or you find it difficult to go for an entire week without alcohol, it’s something to note as you continue exploring your drinking habits. 

Tip: Make your booze-free week something to look forward to rather than dread — that way you’re much more likely to actually give it a go. Plan some activities that boost dopamine and endorphins naturally, such as going for a hike (nature plus exercise are a powerful combo) or let your creative juices flow by attending a pottery class or taking an Adobe Photoshop tutorial.

8. Am I Dependent on Alcohol?

Finally, we come to one of the most serious alcohol-related questions of all: is it possible that your drinking has progressed to the point of alcohol use disorder (AUD)? 

The National Institute on Alcohol Abuse and Alcoholism defines AUD as “a medical condition characterized by an impaired ability to stop or control alcohol use despite adverse social, occupational, or health consequences.” It might look baffling to the outsider why those affected “can’t just stop,” but we now know that there’s neuroscience behind it. 

AUD takes root when alcohol misuse turns into dependence: our body and brain get used to the presence of alcohol to the point that we “need” it just to feel normal (or as close to baseline as we can get). With our neurotransmitter balance disrupted, we experience uncomfortable (and potentially dangerous) withdrawal symptoms if we suddenly stop drinking.

While diagnosis can be tricky, the NIAAA lists some common signs that help shed light on the situation. You’ll find that the previous questions we’ve been exploring are directly related to these symptoms, so you’ve already done some valuable reflection. Now it’s time to put it all together! Here are the tell-tale signs:

• You find yourself drinking more than you planned to.
• You have trouble cutting down or stopping.
• Alcohol is taking up a big chunk of your mental “real estate”: even when you’re not drinking, you’re thinking about when you will be, planning to get more, or dealing with the aftermath.
• Whether at work or at home, booze keeps you from your daily responsibilities and gets in the way of you functioning at your best.
• Activities you once enjoyed are falling by the wayside and friendships you once treasured fizzle out as alcohol becomes the top priority.
• Drinking has gotten you into potentially dangerous situations. For example, you found yourself driving under the influence, using machinery, swimming, wandering around a dangerous part of town, or going home with a stranger you met that night.
• You keep drinking even though booze has been wreaking havoc on your life.
• Your tolerance has been creeping up.
• Booze erased memories from the night before by causing blackouts.
• Withdrawal symptoms such as anxiety, shakiness, nausea, a racing heart, depression, or seizures set in when you tried to put down the drink for anywhere from a few days to a few hours, depending on your drinking patterns.

Now, to be clear: while your responses to the questions we’ve explored earlier might be signs of AUD, each case is unique. Having one night when you drunk-dialed an ex or a hangover here and there doesn’t necessarily mean you have AUD (though it won’t do much for your social or work life in the long run). Instead, it’s important to look at the overall picture that emerges. Are there several signs showing that your drinking habit has gotten out of hand, maybe reaching the level of dependence and AUD?

If the answer is yes, don’t panic. Instead, congratulate yourself on taking the first step by looking the problem straight in the eye. And rest assured, you’re not alone: as the 2023 National Survey on Drug Use and Health showed, 28.1 million adults ages 18 and older (that’s over 10% within this age group) had AUD in the past year.

Luckily, these days, there’s plenty of help available for AUD, as well as for those who simply want to drink less. From therapy (especially cognitive behavioral therapy that targets thought patterns around alcohol) to inpatient treatment, mindfulness-based approaches, and apps such as Reframe, there are plenty of science-backed ways to find a way out of the alcohol trap.

What Would Life Look Like With Less (or No) Alcohol?

“Stop thinking in terms of limitations and start thinking in terms of possibilities.” — Terry Josephson

While the previous questions may have been uncomfortable, this is where things turn around. If your answers made you feel that alcohol is taking more than it’s giving, it’s time to ask a question that could pave the way to exciting changes: what would life without booze be like?

Here’s a preview:

• More energy. As a depressant, booze slows down our central nervous system, making us feel sluggish. Plus, the process of alcohol metabolism takes a toll. Without alcohol in the picture, you’ll have more energy than ever. (Hello morning jogs in the park!)
• Better sleep. While many people turn to alcohol as a nightcap, it actually interferes with our sleep and robs us of the most restorative REM stage. Without alcohol, you’re likely to find that you wake up feeling refreshed and ready for the day!
• A more balanced mood. Goodbye “inner Timmy” — hello authentic self! Without booze in the picture, your neurotransmitters will rebalance, making alcohol-fueled mood swings and rash decisions a thing of the past.
• Deeper connections. As we already mentioned, alcohol isn’t the “social glue” it promises to be. Without booze clouding your interactions, you’ll have a chance to truly connect with others, deepening existing bonds and forming new relationships.
• Better overall health. Alcohol affects just about every system in the body — and not in a good way. When you quit or cut back, your body has the chance to recover: your heart rate and blood pressure get lower, your blood glucose levels stabilize, and your liver has a chance to heal itself. And that’s just the beginning!
• More time. One of the best gifts you can give to yourself by taking alcohol out of the driver’s seat is the gift of time. Just think about all the time alcohol steals from you — from thinking about booze to standing in line at the liquor store (or the bar), it adds up. And that morning-after hangover can end up being the biggest time-waster of all, sometimes sending the whole day down the drain. When booze takes a back seat, all those precious hours are yours again!

Want to take a deep dive into the benefits of saying goodbye to alcohol? Check out “7 Benefits of Long-Term Alcohol Abstinence” and “Inspiring Personal Stories of Transitioning to a Sober Lifestyle” for inspiration.

Ready To Start?

“Nothing is predestined. The obstacles of your past can become the gateways that lead to new beginnings.” ― Ralph Blum

Ready to experience the benefits for yourself? Here are some tips for getting started:

• Get curious. Just as we approached questions about alcohol with curiosity, we can look at the exploration of life with less booze in the same way. It’s not about deprivation — after all, there’s so much to look forward to! 
• Do an “alcohol experiment.” A great first step is doing a sober challenge where you say goodbye to booze for 30 days — for example, Sober October or Dry January. That said, there’s no need to wait — jump on the sober curious bandwagon and start your cutback or quitting journey today! 
• Take care of your body. It’s crucial to nourish your body with whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. Alcohol is notorious for interfering with nutrient absorption, which can impact your mood and overall health. And don’t forget hydration!

• Reframe your thoughts. Continue examining your relationship with alcohol and uncover any cognitive distortions you might have about it. There are many booze-related myths out there — time to bring them to light!
• Find your people. Everything is easier with a solid team behind you, and the alcohol journey is no different! Get in touch with friends and family members who support your goals and explore the Reframe forum to meet others who’ve been where you are and know what it’s like.

Remember, even if change is a bit uncomfortable at first, it’s all part of a journey to a healthier, happier version of yourself. And Reframe is here to help you every step of the way. We believe in you!

Looking Inward

No matter what your answers to the questions above were, remember that this is a no-judgment zone! You’re taking a brave first step by asking yourself these questions, and the rest of the journey will only set you up for a healthier, more fulfilling life. No one can hold you back except you!

In the wise words of Albert Einstein, “The important thing is not to stop questioning. Curiosity has its own reason for existence.” And while some questions lead to scientific discoveries or expand our knowledge about the world, others help us turn inward, shedding light on our own habits, thinking patterns, and features of our emotional landscape.

This is also when things can get a bit uncomfortable — especially when the questions have to do with our drinking habits and the answers make it clear that changes are in order. Still, there’s great value in asking yourself uncomfortable but important questions about your drinking habits. After all, the stakes are as high as they can get: your physical health, personality, emotions, relationships, and life goals all feel the impact of booze.

So let’s step back and reflect on this tricky subject together, approaching it with curiosity rather than judgment. You might just find that leaving your comfort zone to reevaluate your relationship with alcohol pays off big time as you find yourself getting inspired to unlock levels of health, vitality, and joy!

Your Drinking Habits: Digging Deeper

"We do not learn from experience ... we learn from reflecting on experience." — John Dewey

Being honest about our drinking habits with others — and, even more importantly, with ourselves — can be difficult. Booze has the reputation of being a “truth serum” when we drink, but it doesn’t help us call out the truth about our relationship with alcohol itself. (Did you know that one in five Americans lies to their doctor about their drinking habits? It’s true — check out our blog to find out more!)

That said, it’s important to stay judgment-free during this exercise. Even if it turns out that changes are in order, recognizing this fact is a positive step to a healthier life!

1. How Much Am I (Actually) Drinking?

Maybe it’s those “bottomless” mimosas at brunch or the extra-large wine glasses at dinner. Maybe it’s the fact that our mind gets cloudy after that first drink. Or maybe we just don’t want to admit the actual number to ourselves. Whatever the reason is, it’s easy to lose track of just how many drinks we’re downing on a regular basis. But the question is important!

Start by tracking your drinks (Reframe’s tracking features make it easier than ever!). Don’t be surprised if the actual number turns out to be higher than you thought — the gradual increase over time (as well as throughout the night) can easily slip under the radar. Plus, it’s important to keep in mind what “one drink” actually is — those restaurant wine glasses often hold way more! And there’s science behind it: alcohol messes with our brain chemistry by boosting the reward neurotransmitter dopamine, which is responsible for that brief burst of euphoria we might feel after a few sips. Over time, our brain comes to expect this rush and puts the brakes on natural dopamine production. The result? A rising tolerance for booze: it takes more to achieve the same effects, and activities that boost dopamine naturally — such as socializing or working on a creative project — begin to lose their “oomph.” 

After you have an idea of what your patterns are, it’s time to do some assessment. According to the Dietary Guidelines for Americans 2020-2025, moderate drinking falls in the range of one or fewer per day for women and two or fewer for men. Anything over four per day for women and over five for men, in turn, is considered heavy drinking.

Tip: Remember what we said about putting judgment aside? It’s more important than ever when it comes to making an honest assessment. Imagine you’re a scientist taking lab notes and don’t judge yourself no matter what you happen to find. Once you have the information, the power is in your hands: you can decide if it’s time to cut back, take a break, or give alcohol the boot altogether (more on that later!).

2. How Do I (Actually) Feel When I Drink — and Afterwards?

Alcohol gets credit for all sorts of things in our culture: we might see it as “social glue,” turn to it for relaxation, or pour ourselves a drink in the evening as a nightcap. But does alcohol actually deliver on these promises? 

If we’re really honest with ourselves, you might find that it doesn’t even come close. While it might lower our inhibitions and give us an initial rush by boosting dopamine, how long does this feeling really last? Chances are within 20 minutes or so it morphs into a foggy drowsiness, dulling our sensations and maybe even causing us to doze off before the last “dun-dun” of that Law and Order episode or right in the middle of that “great conversation” that suddenly loses its spark. That said, we’re often in for a rude awakening when it comes to dozing off. While we may fall asleep initially, alcohol disrupts our sleep in the second half of the night, causing frequent awakenings and robbing us of the restorative REM stages.

In addition to exploring how booze actually affects you while you’re drinking, check in with your mind and body the morning after. Are you feeling foggy? Are morning-after hangovers becoming a regular thing? Are you noticing signs of alcohol-related health problems, such as memory glitches, heart palpitations, blood pressure spikes, weight gain, muscle aches, or blurry vision? Are those sick days starting to add up, signaling that your immune system is struggling? All of these health concerns might lead directly back to booze.

Tip: Keep a daily journal to track your physical symptoms and mood, whether or not it’s a drinking night. (The Reframe app even has a stress and mood tracker!) Be as accurate as you can when noting how you felt at different parts of the day throughout the week to see what patterns emerge.

3. Do I Find It Hard To Stick to My Limits?

If someone suggests we’re losing control over our drinking, our first response might be to fire back by saying, “No way! I can stop if I want to.” But the crucial question is, can we? If we’ve never tried to set limits on how much we drink, it’s easy to slip into the illusion that we’re still in the driver’s seat.

It’s time to see who’s actually steering the ship: you or the drink in your glass. On a drinking night, decide ahead of time where the cutoff is and try to stick to the limit. Write it down somewhere accessible and set a phone or watch reminder to make it impossible to forget or fudge, whether accidentally or on purpose. 

Having an accountability buddy can take this exercise to the next level. It’s all too easy to tell yourself that you simply “changed your mind” about the number of drinks you’re planning to have once the night is in motion, the music is thumping, and the (third) pitcher is on the table. But if you’ve already shared it with someone else, there’s no “rewriting history.”

Tip: The Reframe app has a comprehensive tracking feature that allows you to set drink targets for yourself. We’ll send you timely reminders and check in to see if you were able to stick to your goals, suggest new targets, and provide encouragement and science-backed advice if you get off track.

4. Does My Personality Change When I Drink?

Do you have a friend who changes completely when alcohol is in the picture? Maybe their personality takes such a deep nosedive that they almost seem like a new person — let’s call them “Timmy.” Chances are you probably met some people whose inner “Timmy” comes out when they’re drunk. The dopamine boost and loosened inhibitions might make us feel social initially, but over time booze is notorious for throwing our mood off balance, leading to angry outbursts, crying spells, and impulsive actions — sometimes to the point of making us unrecognizable.

It’s now time to do some soul searching: do you have an inner “Timmy” of your own? How does your personality change when you’re drinking? Is alcohol making it harder to say and do things that align with your authentic values and beliefs?

Tip: It can be hard to see yourself from an outsider’s perspective — especially when booze is involved — so a heart-to-heart conversation with a trusted friend or family member might be in order. Ask them for their honest opinion and be open to hearing what they have to say, even if the reality check is hard to stomach at first.

5. Do I Do Things I Regret When I Drink?

Many of us know the feeling all too well: that pit-of-your-stomach “ugh” we wake up with after a boozy night. Part of it has to do with brain chemistry — the “hangxiety” we feel when the brain tries to counteract the boost of dopamine and GABA by releasing dynorphin, a chemical that leaves us feeling on edge and impairs brain function.

However, there’s often more substance to those morning-after regrets. Given how our personality changes when alcohol is in the picture, it’s not surprising that we end up actually doing and saying things we wish we could take back.

Maybe it’s that embarrassing message you sent to your ex, a regrettable Facebook post (“posting under the influence” happens more often than you might think), or something even more serious, such as a drunk driving accident. No matter what type of messes you find yourself cleaning up on a regular basis, it’s time to ask yourself: do I regret things that I do when I drink?

Tip: Get in the habit of writing down any booze-related regrets you might wake up to, as well as what you can do to set things right. Putting your thoughts on paper taps into the power of neuroscience: it activates the prefrontal cortex and allows you to face the situation objectively, do what you can to resolve it, and then let it go.

6. Does Drinking Hold Me Back?

We’ve touched on how booze isn’t quite the “social glue” or relaxation aid our culture would have us believe. But the problem goes even deeper. Not only does alcohol not deliver on the short-term “benefits” it promises us, but drinking can actually derail our efforts on a larger scale, setting us back when it comes to going after our life goals.

From losing touch with friends who don’t want to hang out with our “inner Timmy” to bombing an important job interview or foregoing that dream vacation because alcohol takes a hefty bite out of our paycheck, the repercussions add up. Over time, we can end up in a sort of Groundhog Day existence, finding that we’re repeating the same pattern day after day and can never quite catch up. 

It’s a tough question to ask, but it’s another important one. Take a look at the different areas of your life — including family, social life, creative pursuits, and career goals — and list the ways alcohol might have sabotaged your goals. Once again, be gentle with yourself and try to maintain a positive outlook. By acknowledging the role alcohol is playing in your life, you’re taking an active step in making these goals a reality — and that’s something to celebrate!

Tip: If there’s ever a perfect time to make a vision board, it’s now. Cheesy as it may seem at first, bear with us: a visual illustration of your long-term goals can be immensely helpful in seeing whether alcohol has been making them harder to reach. Visualization is also a science-backed way to boost motivation to shift gears and change our habits.

7. Can I Go Without Alcohol for a Week?

It’s another one of those “you don’t know until you try it” questions. Going for a day or two without booze is one thing, but having an alcohol-free week might be entirely different — especially if we’ve gotten used to drinking every weekend.

If drinking has been on the books at least once a week, it’s time to see what happens when you cancel that invite. Try a “booze-free week” experiment to see just how strong of a hold it has over you. (Reframe has a 7-Day Alcohol-Free Challenge that you can participate in with a group to hold yourself accountable!) If cravings start creeping in or you find it difficult to go for an entire week without alcohol, it’s something to note as you continue exploring your drinking habits. 

Tip: Make your booze-free week something to look forward to rather than dread — that way you’re much more likely to actually give it a go. Plan some activities that boost dopamine and endorphins naturally, such as going for a hike (nature plus exercise are a powerful combo) or let your creative juices flow by attending a pottery class or taking an Adobe Photoshop tutorial.

8. Am I Dependent on Alcohol?

Finally, we come to one of the most serious alcohol-related questions of all: is it possible that your drinking has progressed to the point of alcohol use disorder (AUD)? 

The National Institute on Alcohol Abuse and Alcoholism defines AUD as “a medical condition characterized by an impaired ability to stop or control alcohol use despite adverse social, occupational, or health consequences.” It might look baffling to the outsider why those affected “can’t just stop,” but we now know that there’s neuroscience behind it. 

AUD takes root when alcohol misuse turns into dependence: our body and brain get used to the presence of alcohol to the point that we “need” it just to feel normal (or as close to baseline as we can get). With our neurotransmitter balance disrupted, we experience uncomfortable (and potentially dangerous) withdrawal symptoms if we suddenly stop drinking.

While diagnosis can be tricky, the NIAAA lists some common signs that help shed light on the situation. You’ll find that the previous questions we’ve been exploring are directly related to these symptoms, so you’ve already done some valuable reflection. Now it’s time to put it all together! Here are the tell-tale signs:

• You find yourself drinking more than you planned to.
• You have trouble cutting down or stopping.
• Alcohol is taking up a big chunk of your mental “real estate”: even when you’re not drinking, you’re thinking about when you will be, planning to get more, or dealing with the aftermath.
• Whether at work or at home, booze keeps you from your daily responsibilities and gets in the way of you functioning at your best.
• Activities you once enjoyed are falling by the wayside and friendships you once treasured fizzle out as alcohol becomes the top priority.
• Drinking has gotten you into potentially dangerous situations. For example, you found yourself driving under the influence, using machinery, swimming, wandering around a dangerous part of town, or going home with a stranger you met that night.
• You keep drinking even though booze has been wreaking havoc on your life.
• Your tolerance has been creeping up.
• Booze erased memories from the night before by causing blackouts.
• Withdrawal symptoms such as anxiety, shakiness, nausea, a racing heart, depression, or seizures set in when you tried to put down the drink for anywhere from a few days to a few hours, depending on your drinking patterns.

Now, to be clear: while your responses to the questions we’ve explored earlier might be signs of AUD, each case is unique. Having one night when you drunk-dialed an ex or a hangover here and there doesn’t necessarily mean you have AUD (though it won’t do much for your social or work life in the long run). Instead, it’s important to look at the overall picture that emerges. Are there several signs showing that your drinking habit has gotten out of hand, maybe reaching the level of dependence and AUD?

If the answer is yes, don’t panic. Instead, congratulate yourself on taking the first step by looking the problem straight in the eye. And rest assured, you’re not alone: as the 2023 National Survey on Drug Use and Health showed, 28.1 million adults ages 18 and older (that’s over 10% within this age group) had AUD in the past year.

Luckily, these days, there’s plenty of help available for AUD, as well as for those who simply want to drink less. From therapy (especially cognitive behavioral therapy that targets thought patterns around alcohol) to inpatient treatment, mindfulness-based approaches, and apps such as Reframe, there are plenty of science-backed ways to find a way out of the alcohol trap.

What Would Life Look Like With Less (or No) Alcohol?

“Stop thinking in terms of limitations and start thinking in terms of possibilities.” — Terry Josephson

While the previous questions may have been uncomfortable, this is where things turn around. If your answers made you feel that alcohol is taking more than it’s giving, it’s time to ask a question that could pave the way to exciting changes: what would life without booze be like?

Here’s a preview:

• More energy. As a depressant, booze slows down our central nervous system, making us feel sluggish. Plus, the process of alcohol metabolism takes a toll. Without alcohol in the picture, you’ll have more energy than ever. (Hello morning jogs in the park!)
• Better sleep. While many people turn to alcohol as a nightcap, it actually interferes with our sleep and robs us of the most restorative REM stage. Without alcohol, you’re likely to find that you wake up feeling refreshed and ready for the day!
• A more balanced mood. Goodbye “inner Timmy” — hello authentic self! Without booze in the picture, your neurotransmitters will rebalance, making alcohol-fueled mood swings and rash decisions a thing of the past.
• Deeper connections. As we already mentioned, alcohol isn’t the “social glue” it promises to be. Without booze clouding your interactions, you’ll have a chance to truly connect with others, deepening existing bonds and forming new relationships.
• Better overall health. Alcohol affects just about every system in the body — and not in a good way. When you quit or cut back, your body has the chance to recover: your heart rate and blood pressure get lower, your blood glucose levels stabilize, and your liver has a chance to heal itself. And that’s just the beginning!
• More time. One of the best gifts you can give to yourself by taking alcohol out of the driver’s seat is the gift of time. Just think about all the time alcohol steals from you — from thinking about booze to standing in line at the liquor store (or the bar), it adds up. And that morning-after hangover can end up being the biggest time-waster of all, sometimes sending the whole day down the drain. When booze takes a back seat, all those precious hours are yours again!

Want to take a deep dive into the benefits of saying goodbye to alcohol? Check out “7 Benefits of Long-Term Alcohol Abstinence” and “Inspiring Personal Stories of Transitioning to a Sober Lifestyle” for inspiration.

Ready To Start?

“Nothing is predestined. The obstacles of your past can become the gateways that lead to new beginnings.” ― Ralph Blum

Ready to experience the benefits for yourself? Here are some tips for getting started:

• Get curious. Just as we approached questions about alcohol with curiosity, we can look at the exploration of life with less booze in the same way. It’s not about deprivation — after all, there’s so much to look forward to! 
• Do an “alcohol experiment.” A great first step is doing a sober challenge where you say goodbye to booze for 30 days — for example, Sober October or Dry January. That said, there’s no need to wait — jump on the sober curious bandwagon and start your cutback or quitting journey today! 
• Take care of your body. It’s crucial to nourish your body with whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. Alcohol is notorious for interfering with nutrient absorption, which can impact your mood and overall health. And don’t forget hydration!

• Reframe your thoughts. Continue examining your relationship with alcohol and uncover any cognitive distortions you might have about it. There are many booze-related myths out there — time to bring them to light!
• Find your people. Everything is easier with a solid team behind you, and the alcohol journey is no different! Get in touch with friends and family members who support your goals and explore the Reframe forum to meet others who’ve been where you are and know what it’s like.

Remember, even if change is a bit uncomfortable at first, it’s all part of a journey to a healthier, happier version of yourself. And Reframe is here to help you every step of the way. We believe in you!

Looking Inward

No matter what your answers to the questions above were, remember that this is a no-judgment zone! You’re taking a brave first step by asking yourself these questions, and the rest of the journey will only set you up for a healthier, more fulfilling life. No one can hold you back except you!

Live Alcohol-Free 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 hundreds 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!

There’s nothing quite like the thrill of reaching the peak of a challenging hike, surrounded by the beauty of nature. But before we add booze to our packing list, it’s important to consider how alcohol can affect our adventure. While it might be tempting to crack open a cold one while we’re sitting at the summit before heading back down, it’s best to avoid it. Drinking can create unexpected challenges while hiking. 

From impairing our balance on rocky terrain to increasing dehydration, alcohol and hiking can turn our outdoor adventure into a risky endeavor. So before we lace up our boots and hit the trail, let’s further explore how alcohol and hiking aren’t a good mix, and what we can do instead to keep our trek safe and fun. 

Trouble on the Trail: How Alcohol Affects Hiking

Hiking already comes with its fair share of risks, from unpredictable weather to tricky terrain, but mixing alcohol and outdoor adventure actually can increase the dangers. Drinking doesn’t only compromise our safety on the trail — it can also dull the outdoor experience. Here’s how alcohol can impact our hike.

1. Unsteady Steps

Ever feel off-balance after one too many drinks? That’s because alcohol depresses our central nervous system (CNS), which is our body’s control system. Alcohol slows down messaging between our brain and body. On a hike, where steady footing is crucial, this delay increases our risk of tripping or falling, especially on uneven terrain.

Alcohol also slows down our reaction time. Not only does this slowdown make it harder to catch ourselves from stumbling, but it can also leave us less able to respond quickly in emergency situations. What was supposed to be an exhilarating adventure could become dangerous in a split second. 

2. Parched Performance

Alcohol acts as a diuretic, which means it increases urine production, leading to increased dehydration. Dehydration can impair our physical performance, reduce our endurance, and increase the risk of heat exhaustion. 

Staying hydrated during a hike is crucial for maintaining energy, regulating body temperature, and ensuring we have the physical stamina to complete our hike safely.

3. Altitude Amplifier

Altitude sickness happens when our body struggles to properly adjust to changes in air pressure, and alcohol makes the symptoms worse. 

Alcohol decreases oxygen absorption in the blood, and since there’s already less oxygen at a higher altitude, the effects are multiplied. Adding to the recipe for disaster, dehydration increases the risk of altitude sickness. When our body isn’t able to get enough oxygen and efficiently get rid of excess nitrogen, we can experience symptoms such as headache, nausea, and dizziness.

4. Overheating Hazard

When we drink, alcohol can make us feel warmer because alcohol causes blood vessels near the skin to open up. However, this process actually decreases our core body temperature.

When alcohol slows our system down, our ability to produce sweat efficiently also goes down, impairing our ability to regulate temperature. When we’re hiking, especially treks that involve more strenuous activity and warmer weather, alcohol exacerbates heat stress, impacting our health and safety.

5. Energy Crash

At first, alcohol can feel like an energy boost due to alcohol's stimulant effects, such as increasing our heart rate and releasing dopamine (the “reward/feel-good” hormone). But just like a steep uphill climb, alcohol’s boost doesn’t last. Once those initial effects wear off, we’ll be hit with alcohol’s depressant effects, leaving us with low energy, drowsiness, and low mood. Add dehydration to the mix, and the post-drinking fatigue can hit hard. 

While alcohol might offer a brief energy lift, it ultimately leaves us more fatigued and less capable of handling the physical demands of a hike. We’re left more vulnerable to exhaustion and facing a prolonged recovery period. 

6. Wayfinding Woes

Do you find yourself accidentally bumping into things after drinking? Alcohol affects our spatial awareness in many ways, making our vision blurry, reducing depth perception, and decreasing peripheral vision. Overall, alcohol makes it difficult for us to navigate the world around us.

Following the trail, interpreting maps, and recognizing landmarks becomes more challenging when we drink. Our reflexes and judgment are also compromised, putting us more at risk of danger from wild animals.

From the long list of alcohol’s effects, it’s clear that drinking only amplifies the risks of hiking, putting our health and safety at risk. Let's take a closer look at what we can look forward to when we take a pass on the alcohol.

Benefits of Sober Hiking

Sober hiking allows us to enjoy the true essence of hiking — being out in nature. Here’s why choosing a sober adventure enhances our hiking experience: 

• Greater appreciation of our surroundings. Hiking is all about exploring nature. When we’re not bogged down by alcohol, we can fully appreciate our surroundings. 
• Natural endorphin boost. Instead of relying on alcohol to increase our dopamine levels, when we spend time in nature and get physical exercise we benefit from a natural mood boost. 
• Lower risk of accidents. When our motor coordination and thinking aren’t impaired by alcohol, we’re more better prepared to navigate the trail and respond to unexpected situations. 
• Better recovery. Without alcohol disrupting our system, we’ll get better sleep and recover more quickly from our outdoor adventure. 
• More quality time with others. If we’re hiking with others, staying sober allows us to be present and connect more authentically with those around us. 

Now that we have a clearer picture of all the positives that sober hiking can bring, let’s get into some better options we can choose from.

Stay Sober While Hiking: Alcohol-Free Alternatives

We’ve learned that drinking and outdoor activities don’t mix well, but just because we’re choosing our health and safety by avoiding alcohol, it doesn’t mean we can’t have a fun drink! Here are some options to inspire your own: 

• Electrolyte drinks. Get some extra hydration with electrolyte packets to give plain water a flavorful twist.
• Coconut water. If you're looking for a more natural option, coconut water is full of electrolytes that increase your hydration. 
• Refreshing tea. Tea is a fun way to spice things up and give you extra energy. Just beware that you might need to urinate frequently!
• Fruit-infused water. Toss some slices of citrus in your water for a refreshing drink for the trail. 
• Sparkling water. Perfect for hot days, a fizzy drink with your favorite flavor can feel both satisfying and refreshing. 
• Non-alcoholic drinks. Zero-proof drinks can give you a taste similar to their alcoholic counterparts without the risks. 
• Kombucha. This fermented tea drink is not only refreshing but has many health benefits. 

By choosing these alcohol-free alternatives, we can stay hydrated, energized, and fully enjoy the beauty of the trail without sacrificing fun or flavor.

What About Drinking After Hiking?

We’ve established that we need to avoid drinking before or during hiking, but what about afterwards? The truth is, it’s still not a good idea. Drinking after a hike doesn’t involve immediate risks such as falls, but it does impact our sleep and recovery, both of which are important after strenuous physical activity.

Peak Performance

As we prepare for our next trek, it’s important to recognize that alcohol and hiking aren’t great companions. The risks of dehydration, reduced coordination, and impaired judgment can turn a peaceful exploration into a dangerous endeavor. By keeping alcohol out of our backpacks, we’re free to fully experience all that hiking has to offer. So, next time you’re planning a hike, plan to hydrate healthily and embrace your outdoor adventure with steady steps and a clear mind!

There’s nothing quite like the thrill of reaching the peak of a challenging hike, surrounded by the beauty of nature. But before we add booze to our packing list, it’s important to consider how alcohol can affect our adventure. While it might be tempting to crack open a cold one while we’re sitting at the summit before heading back down, it’s best to avoid it. Drinking can create unexpected challenges while hiking. 

From impairing our balance on rocky terrain to increasing dehydration, alcohol and hiking can turn our outdoor adventure into a risky endeavor. So before we lace up our boots and hit the trail, let’s further explore how alcohol and hiking aren’t a good mix, and what we can do instead to keep our trek safe and fun. 

Trouble on the Trail: How Alcohol Affects Hiking

Hiking already comes with its fair share of risks, from unpredictable weather to tricky terrain, but mixing alcohol and outdoor adventure actually can increase the dangers. Drinking doesn’t only compromise our safety on the trail — it can also dull the outdoor experience. Here’s how alcohol can impact our hike.

1. Unsteady Steps

Ever feel off-balance after one too many drinks? That’s because alcohol depresses our central nervous system (CNS), which is our body’s control system. Alcohol slows down messaging between our brain and body. On a hike, where steady footing is crucial, this delay increases our risk of tripping or falling, especially on uneven terrain.

Alcohol also slows down our reaction time. Not only does this slowdown make it harder to catch ourselves from stumbling, but it can also leave us less able to respond quickly in emergency situations. What was supposed to be an exhilarating adventure could become dangerous in a split second. 

2. Parched Performance

Alcohol acts as a diuretic, which means it increases urine production, leading to increased dehydration. Dehydration can impair our physical performance, reduce our endurance, and increase the risk of heat exhaustion. 

Staying hydrated during a hike is crucial for maintaining energy, regulating body temperature, and ensuring we have the physical stamina to complete our hike safely.

3. Altitude Amplifier

Altitude sickness happens when our body struggles to properly adjust to changes in air pressure, and alcohol makes the symptoms worse. 

Alcohol decreases oxygen absorption in the blood, and since there’s already less oxygen at a higher altitude, the effects are multiplied. Adding to the recipe for disaster, dehydration increases the risk of altitude sickness. When our body isn’t able to get enough oxygen and efficiently get rid of excess nitrogen, we can experience symptoms such as headache, nausea, and dizziness.

4. Overheating Hazard

When we drink, alcohol can make us feel warmer because alcohol causes blood vessels near the skin to open up. However, this process actually decreases our core body temperature.

When alcohol slows our system down, our ability to produce sweat efficiently also goes down, impairing our ability to regulate temperature. When we’re hiking, especially treks that involve more strenuous activity and warmer weather, alcohol exacerbates heat stress, impacting our health and safety.

5. Energy Crash

At first, alcohol can feel like an energy boost due to alcohol's stimulant effects, such as increasing our heart rate and releasing dopamine (the “reward/feel-good” hormone). But just like a steep uphill climb, alcohol’s boost doesn’t last. Once those initial effects wear off, we’ll be hit with alcohol’s depressant effects, leaving us with low energy, drowsiness, and low mood. Add dehydration to the mix, and the post-drinking fatigue can hit hard. 

While alcohol might offer a brief energy lift, it ultimately leaves us more fatigued and less capable of handling the physical demands of a hike. We’re left more vulnerable to exhaustion and facing a prolonged recovery period. 

6. Wayfinding Woes

Do you find yourself accidentally bumping into things after drinking? Alcohol affects our spatial awareness in many ways, making our vision blurry, reducing depth perception, and decreasing peripheral vision. Overall, alcohol makes it difficult for us to navigate the world around us.

Following the trail, interpreting maps, and recognizing landmarks becomes more challenging when we drink. Our reflexes and judgment are also compromised, putting us more at risk of danger from wild animals.

From the long list of alcohol’s effects, it’s clear that drinking only amplifies the risks of hiking, putting our health and safety at risk. Let's take a closer look at what we can look forward to when we take a pass on the alcohol.

Benefits of Sober Hiking

Sober hiking allows us to enjoy the true essence of hiking — being out in nature. Here’s why choosing a sober adventure enhances our hiking experience: 

• Greater appreciation of our surroundings. Hiking is all about exploring nature. When we’re not bogged down by alcohol, we can fully appreciate our surroundings. 
• Natural endorphin boost. Instead of relying on alcohol to increase our dopamine levels, when we spend time in nature and get physical exercise we benefit from a natural mood boost. 
• Lower risk of accidents. When our motor coordination and thinking aren’t impaired by alcohol, we’re more better prepared to navigate the trail and respond to unexpected situations. 
• Better recovery. Without alcohol disrupting our system, we’ll get better sleep and recover more quickly from our outdoor adventure. 
• More quality time with others. If we’re hiking with others, staying sober allows us to be present and connect more authentically with those around us. 

Now that we have a clearer picture of all the positives that sober hiking can bring, let’s get into some better options we can choose from.

Stay Sober While Hiking: Alcohol-Free Alternatives

We’ve learned that drinking and outdoor activities don’t mix well, but just because we’re choosing our health and safety by avoiding alcohol, it doesn’t mean we can’t have a fun drink! Here are some options to inspire your own: 

• Electrolyte drinks. Get some extra hydration with electrolyte packets to give plain water a flavorful twist.
• Coconut water. If you're looking for a more natural option, coconut water is full of electrolytes that increase your hydration. 
• Refreshing tea. Tea is a fun way to spice things up and give you extra energy. Just beware that you might need to urinate frequently!
• Fruit-infused water. Toss some slices of citrus in your water for a refreshing drink for the trail. 
• Sparkling water. Perfect for hot days, a fizzy drink with your favorite flavor can feel both satisfying and refreshing. 
• Non-alcoholic drinks. Zero-proof drinks can give you a taste similar to their alcoholic counterparts without the risks. 
• Kombucha. This fermented tea drink is not only refreshing but has many health benefits. 

By choosing these alcohol-free alternatives, we can stay hydrated, energized, and fully enjoy the beauty of the trail without sacrificing fun or flavor.

What About Drinking After Hiking?

We’ve established that we need to avoid drinking before or during hiking, but what about afterwards? The truth is, it’s still not a good idea. Drinking after a hike doesn’t involve immediate risks such as falls, but it does impact our sleep and recovery, both of which are important after strenuous physical activity.

Peak Performance

As we prepare for our next trek, it’s important to recognize that alcohol and hiking aren’t great companions. The risks of dehydration, reduced coordination, and impaired judgment can turn a peaceful exploration into a dangerous endeavor. By keeping alcohol out of our backpacks, we’re free to fully experience all that hiking has to offer. So, next time you’re planning a hike, plan to hydrate healthily and embrace your outdoor adventure with steady steps and a clear mind!

Avoid Benders and the Bends 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 hundreds 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!

“Are you for scuba?” While you may or may not have seen the internet meme, chances are you’ve heard of scuba diving.

Imagine you’re on vacation, enjoying the bliss of not having to worry about chores or deadlines when you realize that you might have indulged in one too many Mai Tais by the beach. The next morning, you’re left reaching for a couple extra hours of shut-eye and some painkillers to shake off the nagging headache. But if you’ve got a scuba dive on the agenda, those lingering effects of alcohol pose even greater risks. 

The haze of alcohol can impair our coordination and judgment, making it harder to stay safe and fully enjoy our underwater adventure. Before we dive in, let’s gear up with a better understanding of how drinking the night before can jeopardize our health and safety underwater.

Drinking and Diving: How Alcohol Affects Your Body

Tanning is our body’s natural response to ultraviolet (UV) exposure. UV rays from the sun penetrate the outer layers of our skin, triggering cells called melanocytes. 

Melanocytes produce melanin, which is the pigment responsible for giving our skin its color. So, we might think we’re just getting a sun-kissed glow from tanning, but it’s actually our body’s way of protecting itself from further damage.

Excessive exposure to UV rays damages skin cells, accelerates aging, and increases the risk of skin cancer. So, although we might be seeking that golden glow or that sun-kissed radiance that says “I just came back from vacation,” it’s important to understand the long-term effect tanning can have on our skin’s health. 

Drinking and Diving: How Alcohol Affects Your Body

Alcohol and scuba diving is a risky mix due to drinking’s effects on our body. Here are some effects that interfere with a safe dive.

• We’re at risk of getting “the bends.” When we dive, there’s a change in the pressure around us. Excess nitrogen builds up in the blood, and if the pressure changes too quickly, it doesn’t have a chance to dissolve and causes decompression sickness or “the bends.” Consuming alcohol before scuba diving increases risk of the bends by contributing to nitrogen narcosis, which is an impairment in function due to excess nitrogen in the nervous system. The nitrogen overload is caused by breathing compressed air during deep dives. 
• It’s harder to warm up. Alcohol can cause the body to lose heat, and diving can, too. Drinking before diving (and even after diving) makes it harder for the body to warm up and could lead to hypothermia.
• It strains the heart. Diving is hard on the heart as is, and when we add alcohol to the mix, our heart has to work extra hard. So, unless you meet an octopus down there offering to lend you one of its three hearts, it’s best to take care of the one you have and avoid the booze!
• We’re more dehydrated. Alcohol is a diuretic, meaning it increases urine production, causing our body to lose water. This dehydration impairs circulation, increases fatigue, and clouds mental clarity, making diving a lot more dangerous. It also affects our ability to eliminate nitrogen that builds up during a dive, raising the chance of decompression sickness. Decompression sickness happens when nitrogen bubbles form in our bloodstream and tissues, causing pain, weakness, and other health issues. 
• We’re unsteady. Alcohol throws off our balance and coordination, both of which are critical for diving. Divers need precise control to manage buoyancy, handle diving equipment, and maneuver through the water safely. Alcohol-induced unsteadiness can throw us off course, jeopardizing the safety and enjoyment of our dive. 
• We’re slower to respond. Alcohol is a depressant that dulls the communication between our brain and body. This makes it harder to react to unexpected situations. Sudden changes in underwater conditions are common when diving, and the ability to respond quickly and consciously is key to staying safe. 
• We have brain fog. Beyond slower reactions, alcohol also impairs our cognitive function, impacting judgment and decision making. This can affect everything from checking dive conditions to monitoring air supply and adjusting to pressure changes.

Now that we see how alcohol undermines our safety underwater, understanding the timeline of its effects helps explain why drinking the night before scuba diving could be a bad idea.

Can You Drink Before Diving? A Timeline of Alcohol’s Effects

To understand when it’s safe to dive after drinking, let’s break down how alcohol’s effects unfold over time. 

1. Moments After

Within 10 to 60 minutes after we drink, alcohol gets absorbed into our bloodstream. It travels quickly to our central nervous system (CNS), which is known as the body’s control center. 

Since alcohol is a depressant, it slows down communication within the CNS, leading to physical effects like reduced coordination and slower reaction time. It also leads to cognitive effects such as impaired judgment and lowered inhibitions. This is when we feel alcohol’s peak effects, making it the most dangerous time for diving. 

The effects of alcohol can seriously compromise our ability to dive safely. Impaired motor coordination and delayed cognitive function make handling scuba equipment and responding to underwater challenges more difficult. But that’s not all. Alcohol also disrupts our body’s oxygen and nitrogen absorption.

This can lead to serious complications such as hypoxia, where our body doesn’t receive enough oxygen, resulting in symptoms like difficulty breathing, confusion, and bluish skin. On the flip side, alcohol increases nitrogen absorption, increasing the risk of decompression sickness, and resulting in symptoms such as dizziness, pain, and fatigue. In short, drinking shortly before diving is a recipe for danger, affecting both our body’s physical responses and the way we handle pressure changes underwater. 

2. A Couple Hours Later

Roughly 1 to 6 hours after our last drink, blood alcohol levels start to drop as our liver works hard to break it down. Since the liver can only process about one standard drink per hour, alcohol can linger in our system for far longer than we realize, even when the initial buzz fades.

While the more apparent effects like feeling off-balance, euphoric, or disoriented may wear off, the subtler but equally dangerous aftereffects such as drowsiness, dehydration, and mental fog begin to creep in.

At this stage, even though we might feel more “sober,” our ability to properly manage our scuba equipment, respond to unexpected situations, navigate underwater environments, and follow safety protocols is still compromised. These lingering effects can reduce our ability to dive safely and respond to potential hazards underwater. 

3. The Hangover Hours

As our body processes more of the alcohol, about 6 to 12 hours after our last drink, the apparent effects of drinking like feeling tipsy and disoriented may fade.

That’s when hangover symptoms such as dizziness, nausea, headache, and dehydration can start to kick in. Even if we crash quickly after a night of drinking, alcohol disrupts our normal sleep cycle. That’s why we might end up tossing and turning, waking up way too early, and still feeling exhausted, no matter how long we slept. 

Even if we’re up early, we won’t exactly be ready to conquer the day. Lack of sleep and dehydration amplify hangover symptoms, making even simple tasks a challenge. Throw scuba diving into the mix, and those hangover symptoms can escalate, putting us at serious risk underwater. 

4. The Next Day

By about 12 to 24 hours after our last drink, alcohol can still be detected in some tests such as blood and breath tests, even though we’ll likely start to feel normal again. Everyone metabolizes alcohol differently, however, and those of us who are more sensitive to alcohol may still feel lingering effects.

Even if the majority of the alcohol is gone, the remnants of a hangover — such as brain fog, low motivation, and general lethargy can persist, affecting our daily activities. Scuba diving demands full alertness and physical fitness, so any lingering effects of alcohol can seriously impact our safety. This is why drinking the night before diving is not recommended. 

5. Twenty-Four Hours and Beyond

After 24 hours, most of the residual effects have most likely subsided. However, alcohol’s disruption of our sleep patterns and hydration levels might leave us still feeling off. For activities like scuba diving, which require optimal physical and mental performance, it’s crucial to listen to our body and gauge how we’re feeling. 

To ensure a safer and more enjoyable diving experience, it’s best to wait at least 24 hours after our last drink. This helps minimize risks and enhances our overall diving safety. 

From the initial effects that impair coordination to the lingering hangover symptoms that compromise our mental and physical state, the risks of drinking before diving are clear. With this in mind, it’s important to consider safer alternatives to prepare for a dive.

What About Drinking After Scuba Diving?

We can’t talk about drinking and diving without addressing the post-diving situation. We’ve talked about avoiding alcohol before scuba diving, but what about after? It’s best to wait at least a few hours after your dive, as alcohol can mask symptoms of decompression sickness even hours later. Heavy drinking should be avoided at all costs

Scuba Diving Safety Staples

Scuba diving is more than just a chance to explore the ocean — it’s an underwater adventure that takes us beyond a trip to the aquarium. With the help of specialized equipment, we can breathe underwater and explore the depths of the ocean. But this thrilling underwater experience comes with its own set of safety challenges because our body responds to the underwater environment and depth changes in unique ways.

Ever brought a bag of chips on an airplane and watched it puff up with the change in pressure? Something similar happens to our body when we dive, which is why preparing in advance and following safety guidelines are so important. Even though scuba diving certifications cover essential safety training or we’re diving with a certified instructor, it’s always good to brush up on the basics. Here are a few key tips:

• Check dive conditions. Before diving, check sea conditions and water temperature to make sure it’s safe to dive.
• Don’t hold your breath. Holding your breath might seem natural when going underwater, but you should not do it while descending or ascending because it prevents equalizing the air in your lungs. 
• Get familiar with the diving gear. Each piece of diving gear plays a crucial role in our diving safety. Understanding how they work and where everything is helps us respond quickly in an emergency situation. 
• Consider medical conditions. Scuba diving is taxing on the body and may not be safe for those with specific medical conditions.
• Stay hydrated. Dehydration affects the body’s ability to eliminate nitrogen, increasing the risk of decompression sickness, fatigue, and poor temperature regulation, so be sure to stay hydrated.
• Keep an eye on the air supply. Making sure we have plenty of air left prevents emergency ascents, which can be extremely dangerous and cause decompression sickness. 
• Descend slowly. It takes time to adjust to the change in pressure. Go slow to prevent issues like sinus pain, ruptured eardrums, and decompression sickness. 
• Avoid alcohol after the dive. As we mentioned earlier, it’s best to avoid alcohol for at least a few hours after a dive to avoid dehydration and masking symptoms of decompression sickness, and to avoid excessive drinking altogether.
• Wait before flying. When we dive, nitrogen builds up in our body. To avoid decompression sickness, our body releases nitrogen slowly to adjust to changes in air pressure. The Professional Association of Diving Instructors suggests waiting 12 hours after one dive or 18 hours after two dives before flying to prevent any risks. 

Now that we’ve covered the basics of scuba diving safety, let’s dive into how drinking and diving go against these safety rules.

Thinking About Drinking Before Scuba Diving? What To Do Instead

Before we reach for that pre-dive tropical cocktail, let’s explore some smarter ways to prepare for our underwater adventure — without the risks that come with alcohol. Consider these alternatives: 

• Make a hydrating mocktail. Dive into the fun with creative mocktails using electrolyte drinks or coconut water. Staying hydrated is essential for a successful dive. Just note that it’s best to avoid carbonated beverages to minimize gas buildup.
• Learn more about the dive site. Scuba dives are all about exploring the depths of the ocean, which we’re normally not able to see. Aside from checking dive conditions, research different coral or marine life to look out for. 
• Get a good night’s rest. Adequate rest ensures we have enough energy to get through this underwater adventure and make sure we’re clearheaded to respond to any emergency situations. 
• Do some light stretching. Loosen up with some light stretches to improve flexibility and prevent cramping.
• Practice breathing techniques. Deep breathing exercises can make underwater breathing feel more natural, keeping us calm and focused during our dive. 

By swapping out alcohol for healthier alternatives, we’ll feel more energized, clearheaded, and ready to fully enjoy our scuba diving experience.

Clear Waters Ahead

If you’re thinking about drinking before scuba diving, remember that the effects of alcohol linger long after the last drink. Just as a single misstep on land can lead to a tumble, a night of drinking before diving can compromise our safety underwater. Prioritize health and safety by steering clear of alcohol up to 24 hours before diving to ensure you’re ready to navigate the depths with clarity and confidence. Here’s to making every underwater adventure as thrilling as it is safe!

“Are you for scuba?” While you may or may not have seen the internet meme, chances are you’ve heard of scuba diving.

Imagine you’re on vacation, enjoying the bliss of not having to worry about chores or deadlines when you realize that you might have indulged in one too many Mai Tais by the beach. The next morning, you’re left reaching for a couple extra hours of shut-eye and some painkillers to shake off the nagging headache. But if you’ve got a scuba dive on the agenda, those lingering effects of alcohol pose even greater risks. 

The haze of alcohol can impair our coordination and judgment, making it harder to stay safe and fully enjoy our underwater adventure. Before we dive in, let’s gear up with a better understanding of how drinking the night before can jeopardize our health and safety underwater.

Drinking and Diving: How Alcohol Affects Your Body

Tanning is our body’s natural response to ultraviolet (UV) exposure. UV rays from the sun penetrate the outer layers of our skin, triggering cells called melanocytes. 

Melanocytes produce melanin, which is the pigment responsible for giving our skin its color. So, we might think we’re just getting a sun-kissed glow from tanning, but it’s actually our body’s way of protecting itself from further damage.

Excessive exposure to UV rays damages skin cells, accelerates aging, and increases the risk of skin cancer. So, although we might be seeking that golden glow or that sun-kissed radiance that says “I just came back from vacation,” it’s important to understand the long-term effect tanning can have on our skin’s health. 

Drinking and Diving: How Alcohol Affects Your Body

Alcohol and scuba diving is a risky mix due to drinking’s effects on our body. Here are some effects that interfere with a safe dive.

• We’re at risk of getting “the bends.” When we dive, there’s a change in the pressure around us. Excess nitrogen builds up in the blood, and if the pressure changes too quickly, it doesn’t have a chance to dissolve and causes decompression sickness or “the bends.” Consuming alcohol before scuba diving increases risk of the bends by contributing to nitrogen narcosis, which is an impairment in function due to excess nitrogen in the nervous system. The nitrogen overload is caused by breathing compressed air during deep dives. 
• It’s harder to warm up. Alcohol can cause the body to lose heat, and diving can, too. Drinking before diving (and even after diving) makes it harder for the body to warm up and could lead to hypothermia.
• It strains the heart. Diving is hard on the heart as is, and when we add alcohol to the mix, our heart has to work extra hard. So, unless you meet an octopus down there offering to lend you one of its three hearts, it’s best to take care of the one you have and avoid the booze!
• We’re more dehydrated. Alcohol is a diuretic, meaning it increases urine production, causing our body to lose water. This dehydration impairs circulation, increases fatigue, and clouds mental clarity, making diving a lot more dangerous. It also affects our ability to eliminate nitrogen that builds up during a dive, raising the chance of decompression sickness. Decompression sickness happens when nitrogen bubbles form in our bloodstream and tissues, causing pain, weakness, and other health issues. 
• We’re unsteady. Alcohol throws off our balance and coordination, both of which are critical for diving. Divers need precise control to manage buoyancy, handle diving equipment, and maneuver through the water safely. Alcohol-induced unsteadiness can throw us off course, jeopardizing the safety and enjoyment of our dive. 
• We’re slower to respond. Alcohol is a depressant that dulls the communication between our brain and body. This makes it harder to react to unexpected situations. Sudden changes in underwater conditions are common when diving, and the ability to respond quickly and consciously is key to staying safe. 
• We have brain fog. Beyond slower reactions, alcohol also impairs our cognitive function, impacting judgment and decision making. This can affect everything from checking dive conditions to monitoring air supply and adjusting to pressure changes.

Now that we see how alcohol undermines our safety underwater, understanding the timeline of its effects helps explain why drinking the night before scuba diving could be a bad idea.

Can You Drink Before Diving? A Timeline of Alcohol’s Effects

To understand when it’s safe to dive after drinking, let’s break down how alcohol’s effects unfold over time. 

1. Moments After

Within 10 to 60 minutes after we drink, alcohol gets absorbed into our bloodstream. It travels quickly to our central nervous system (CNS), which is known as the body’s control center. 

Since alcohol is a depressant, it slows down communication within the CNS, leading to physical effects like reduced coordination and slower reaction time. It also leads to cognitive effects such as impaired judgment and lowered inhibitions. This is when we feel alcohol’s peak effects, making it the most dangerous time for diving. 

The effects of alcohol can seriously compromise our ability to dive safely. Impaired motor coordination and delayed cognitive function make handling scuba equipment and responding to underwater challenges more difficult. But that’s not all. Alcohol also disrupts our body’s oxygen and nitrogen absorption.

This can lead to serious complications such as hypoxia, where our body doesn’t receive enough oxygen, resulting in symptoms like difficulty breathing, confusion, and bluish skin. On the flip side, alcohol increases nitrogen absorption, increasing the risk of decompression sickness, and resulting in symptoms such as dizziness, pain, and fatigue. In short, drinking shortly before diving is a recipe for danger, affecting both our body’s physical responses and the way we handle pressure changes underwater. 

2. A Couple Hours Later

Roughly 1 to 6 hours after our last drink, blood alcohol levels start to drop as our liver works hard to break it down. Since the liver can only process about one standard drink per hour, alcohol can linger in our system for far longer than we realize, even when the initial buzz fades.

While the more apparent effects like feeling off-balance, euphoric, or disoriented may wear off, the subtler but equally dangerous aftereffects such as drowsiness, dehydration, and mental fog begin to creep in.

At this stage, even though we might feel more “sober,” our ability to properly manage our scuba equipment, respond to unexpected situations, navigate underwater environments, and follow safety protocols is still compromised. These lingering effects can reduce our ability to dive safely and respond to potential hazards underwater. 

3. The Hangover Hours

As our body processes more of the alcohol, about 6 to 12 hours after our last drink, the apparent effects of drinking like feeling tipsy and disoriented may fade.

That’s when hangover symptoms such as dizziness, nausea, headache, and dehydration can start to kick in. Even if we crash quickly after a night of drinking, alcohol disrupts our normal sleep cycle. That’s why we might end up tossing and turning, waking up way too early, and still feeling exhausted, no matter how long we slept. 

Even if we’re up early, we won’t exactly be ready to conquer the day. Lack of sleep and dehydration amplify hangover symptoms, making even simple tasks a challenge. Throw scuba diving into the mix, and those hangover symptoms can escalate, putting us at serious risk underwater. 

4. The Next Day

By about 12 to 24 hours after our last drink, alcohol can still be detected in some tests such as blood and breath tests, even though we’ll likely start to feel normal again. Everyone metabolizes alcohol differently, however, and those of us who are more sensitive to alcohol may still feel lingering effects.

Even if the majority of the alcohol is gone, the remnants of a hangover — such as brain fog, low motivation, and general lethargy can persist, affecting our daily activities. Scuba diving demands full alertness and physical fitness, so any lingering effects of alcohol can seriously impact our safety. This is why drinking the night before diving is not recommended. 

5. Twenty-Four Hours and Beyond

After 24 hours, most of the residual effects have most likely subsided. However, alcohol’s disruption of our sleep patterns and hydration levels might leave us still feeling off. For activities like scuba diving, which require optimal physical and mental performance, it’s crucial to listen to our body and gauge how we’re feeling. 

To ensure a safer and more enjoyable diving experience, it’s best to wait at least 24 hours after our last drink. This helps minimize risks and enhances our overall diving safety. 

From the initial effects that impair coordination to the lingering hangover symptoms that compromise our mental and physical state, the risks of drinking before diving are clear. With this in mind, it’s important to consider safer alternatives to prepare for a dive.

What About Drinking After Scuba Diving?

We can’t talk about drinking and diving without addressing the post-diving situation. We’ve talked about avoiding alcohol before scuba diving, but what about after? It’s best to wait at least a few hours after your dive, as alcohol can mask symptoms of decompression sickness even hours later. Heavy drinking should be avoided at all costs

Scuba Diving Safety Staples

Scuba diving is more than just a chance to explore the ocean — it’s an underwater adventure that takes us beyond a trip to the aquarium. With the help of specialized equipment, we can breathe underwater and explore the depths of the ocean. But this thrilling underwater experience comes with its own set of safety challenges because our body responds to the underwater environment and depth changes in unique ways.

Ever brought a bag of chips on an airplane and watched it puff up with the change in pressure? Something similar happens to our body when we dive, which is why preparing in advance and following safety guidelines are so important. Even though scuba diving certifications cover essential safety training or we’re diving with a certified instructor, it’s always good to brush up on the basics. Here are a few key tips:

• Check dive conditions. Before diving, check sea conditions and water temperature to make sure it’s safe to dive.
• Don’t hold your breath. Holding your breath might seem natural when going underwater, but you should not do it while descending or ascending because it prevents equalizing the air in your lungs. 
• Get familiar with the diving gear. Each piece of diving gear plays a crucial role in our diving safety. Understanding how they work and where everything is helps us respond quickly in an emergency situation. 
• Consider medical conditions. Scuba diving is taxing on the body and may not be safe for those with specific medical conditions.
• Stay hydrated. Dehydration affects the body’s ability to eliminate nitrogen, increasing the risk of decompression sickness, fatigue, and poor temperature regulation, so be sure to stay hydrated.
• Keep an eye on the air supply. Making sure we have plenty of air left prevents emergency ascents, which can be extremely dangerous and cause decompression sickness. 
• Descend slowly. It takes time to adjust to the change in pressure. Go slow to prevent issues like sinus pain, ruptured eardrums, and decompression sickness. 
• Avoid alcohol after the dive. As we mentioned earlier, it’s best to avoid alcohol for at least a few hours after a dive to avoid dehydration and masking symptoms of decompression sickness, and to avoid excessive drinking altogether.
• Wait before flying. When we dive, nitrogen builds up in our body. To avoid decompression sickness, our body releases nitrogen slowly to adjust to changes in air pressure. The Professional Association of Diving Instructors suggests waiting 12 hours after one dive or 18 hours after two dives before flying to prevent any risks. 

Now that we’ve covered the basics of scuba diving safety, let’s dive into how drinking and diving go against these safety rules.

Thinking About Drinking Before Scuba Diving? What To Do Instead

Before we reach for that pre-dive tropical cocktail, let’s explore some smarter ways to prepare for our underwater adventure — without the risks that come with alcohol. Consider these alternatives: 

• Make a hydrating mocktail. Dive into the fun with creative mocktails using electrolyte drinks or coconut water. Staying hydrated is essential for a successful dive. Just note that it’s best to avoid carbonated beverages to minimize gas buildup.
• Learn more about the dive site. Scuba dives are all about exploring the depths of the ocean, which we’re normally not able to see. Aside from checking dive conditions, research different coral or marine life to look out for. 
• Get a good night’s rest. Adequate rest ensures we have enough energy to get through this underwater adventure and make sure we’re clearheaded to respond to any emergency situations. 
• Do some light stretching. Loosen up with some light stretches to improve flexibility and prevent cramping.
• Practice breathing techniques. Deep breathing exercises can make underwater breathing feel more natural, keeping us calm and focused during our dive. 

By swapping out alcohol for healthier alternatives, we’ll feel more energized, clearheaded, and ready to fully enjoy our scuba diving experience.

Clear Waters Ahead

If you’re thinking about drinking before scuba diving, remember that the effects of alcohol linger long after the last drink. Just as a single misstep on land can lead to a tumble, a night of drinking before diving can compromise our safety underwater. Prioritize health and safety by steering clear of alcohol up to 24 hours before diving to ensure you’re ready to navigate the depths with clarity and confidence. Here’s to making every underwater adventure as thrilling as it is safe!

Take Charge of Your Drinking Patterns 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 hundreds 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!

Think back to your college days. Chances are you had roommates at some point. And chances are there was lots of booze around. But while it might seem as if “everyone” was drinking, more often than not it’s not actually the case. People drink at different levels: some drink on rare occasions (think one glass of champagne at New Year’s Eve or a couple of beers at the Fourth of July barbecue); others are more regular drinkers (the “take it or leave it” kind); some drink heavily; and others develop a full-blown addiction. 

Why do some people drink more than others? And why do people become alcoholics (or those with alcohol use disorder or AUD to use the preferred term)? Some of the answers might surprise you!

Why Am I Drinking So Much?

Why is it that some people keep their drinking to a minimum while others slide down the path of addiction — sometimes with devastating results? In other words, why do people become alcoholics — or simply end up drinking too much? 

Whether or not we end up with AUD, there are some common threads in the stories of those who find that drinking has gotten a strong hold over them. From genetics or environmental factors to the nature of alcohol itself, there can be various factors at play.

1. You’ve (Accidentally) Rewired Your Brain

First and foremost: whether or not we’re talking about alcohol use disorder (AUD), alcohol misuse, or even an occasional bout of heavy drinking, there’s one common thread that runs through the reasons why we tend to drink too much. To put it simply, alcohol is addictive. It triggers the brain’s reward system and keeps us coming back for more. Here’s what happens in more detail:

• Alcohol makes us feel good — though not for long. Alcohol boosts levels of dopamine, the neurochemical “gold star” our brain rewards us with when we perform a habitual action. While the reward system evolved to keep necessary habits (such as eating, socializing, and procreating) alive to ensure our survival, it can be hijacked by substances such as alcohol and other drugs. But what goes up inevitably comes down: the brief euphoria gives way to anxiety, restlessness, angry outbursts, or crying spells we might experience after a night of heavy drinking.
• It also causes us to relax (until it doesn’t). In addition to boosting dopamine, alcohol increases levels of GABA (an inhibitory neurotransmitter) while lowering glutamate (its excitatory counterpart). The result? A brief period of relaxation that gives way to drowsiness, which might explain those nights we passed out on the couch halfway through an episode of our favorite show. However, there’s a rebound effect that follows a few hours afterwards, causing restlessness and frequent awakenings in the second half of the night.
• Over time, dependence sets in. In an effort to adjust to alcohol’s presence in the body, our brain does its best to stay balanced, putting the brakes on natural dopamine production. As a result, our tolerance rises: we need more and more booze to achieve the same effects. Misuse gives way to dependence: eventually we depend on alcohol just to feel normal (or stay as close to baseline as we can, which becomes increasingly difficult).
• Withdrawal and cravings make it hard to quit or cut back. Once we’re dependent on booze, stopping isn’t quite so easy. We might experience withdrawal symptoms ranging from restlessness, shakiness, and nausea to seizures and delirium tremens. On top of that, we’re haunted by cravings — strong desires for alcohol that make it difficult to think of anything else. At this point, we’re likely dealing with alcohol use disorder (AUD), defined by the National Institute on Alcohol Abuse and Alcoholism as a mental health condition marked by “an impaired ability to stop or control alcohol use despite adverse social, occupational, or health consequences.”
• Even if we quit for a while, our brain “remembers” past alcohol misuse. Research shows that if we became dependent on alcohol in the past, certain changes in the dopamine pathways might persist even after we quit drinking. Even if it’s been years since our last drink, picking it up again might trigger the so-called “cue memory trace” — permanently altered pathways in the reward system that can set the cycle in motion again.

If this rings true, you’re certainly not alone: according to the 2023 National Survey on Drug Use and Health, as many as 28.1 million adults over age 18 in the U.S. struggled with AUD in the past year. To learn more about AUD, check out “What Is Alcohol Use Disorder?”

Tip: Luckily, there are lots of treatment options available that can help you get back on track. From inpatient treatment to cognitive behavioral therapy, mindfulness-based techniques, and apps such as Reframe, there are many paths to long-lasting and sustainable recovery. The key is to work with your brain rather than against it by tapping into the power of neuroplasticity — the brain’s ability to rewire itself. 

2. The Media Sealed the Deal

As Annie Grace writes in This Naked Mind, in our society, “alcohol is the only drug on earth you have to justify not taking.” Many of us come to see alcohol as synonymous with celebrations, socializing, and relaxing after a long day. And the media certainly does its part in keeping this illusion alive!

From seeing Ted and his friends on How I Met Your Mother down beers on what seems like a daily basis to watching the regulars on Cheers at the local bar, there’s plenty of proof that the media tends to normalize and glamorize alcohol. It’s easy to forget that the actors on our beloved TV shows aren’t actually drunk on set — and wouldn’t be nearly as funny or charming if they were. (Take a look at “Exposure to Alcohol Use in Movies and Problematic Use of Alcohol” for a deep dive.)

Even reality shows that feature alcohol are carefully orchestrated to make it appear more glamorous on the screen than it actually is, with the reality stars sitting in jacuzzis sipping their bottomless flutes of champagne. Likewise, booze-positive social media posts represent a highlight reel — after all, people don’t share their hangovers or rehab stints with the same gusto.

Tip: If you feel that the media triggers unhealthy drinking patterns in your own experience, it’s time to get savvy about it. Be mindful about what you watch and listen to and opt for shows that don’t focus on drinking. As for social media, the best thing to do is to “click with caution” and opt out of following or engaging with anything that stirs up cravings. The power is in your hands!

3. It Might Be in Your Genes

Research shows that AUD is at least partially genetic. Specifically, differences in genes that code for enzymes involved in alcohol metabolism might be responsible for differences in how we metabolize alcohol.

Our liver uses these two enzymes to digest alcohol, first converting it to acetaldehyde — a toxic byproduct responsible for many of alcohol’s harmful effects — with the help of alcohol dehydrogenase. It then uses another enzyme — aldehyde dehydrogenase — to turn acetaldehyde into harmless acetic acid.

There are genes that code for the proteins that make up these two enzymes. Science shows that differences in these genes lead to structural distinctions in the enzymes and affect their function. These distinctions, in turn, allow some of us to metabolize alcohol more efficiently. This rate of metabolization is a risk factor for AUD.

Moreover, the way our dopamine pathway is structured might impact how booze affects us, leading some of us to be more sensitive than others to alcohol’s effects. To learn more about the genetics behind AUD and drinking habits, check out “Alcoholism: Genetic Disease or Lifestyle Choice? Debunking Myths.”

Tip: Dive into your family history for signs that heavy drinking might be in your genes. Talk to supportive family members for advice along the way, and keep the information you find in mind. It’ll help you see the full picture as you decide what’s right for you.

4. The Economy Is Bad

Wait, what? What could taxes, unemployment rates, and wages possibly have to do with our drinking habits? As it turns out, plenty! Research shows that when the economy takes a hit, our drinking habits do too. Here are some of the trends:

• Drinking goes down at the population level, but high-risk drinking increases. Research shows that economic crises often lead to an overall drop in alcohol consumption. However, in certain subgroups, alcohol misuse skyrockets. 
• Men are more at risk than women, especially if unemployment is a factor. Other risk factors that increase the likelihood of high-risk drinking during an economic crisis include being male, being unemployed, experiencing a severe economic loss, and being less well-educated.
• The 2008-2009 recession saw a marked rise in high-risk drinking. During 2008-2009 in the U.S., economic hardships made people more likely to misuse alcohol. Research shows that while drinking declined overall, instances of binge drinking became more common, especially when risk factors such as job loss were involved.
• The pandemic took an especially high toll. The uncertainty and economic troubles brought on by the 2020 COVID pandemic was marked by alcohol use that skyrocketed during the 2020-2022 period. As the NIH reports, the first two years of the pandemic saw a 38% rise in deaths where alcohol was a factor. The total number rose from 78,927 to a staggering 108,791, with the largest group affected being people between the ages of 25 and 44. And according to the Institute of Alcohol Studies and Health, we’re not out of the woods yet. Statistical modeling by the British organization shows that if drinking totals don’t go back to pre-pandemic levels, we could be looking at an additional 147,892 cases of alcohol-related illness and 9,014 deaths by 2035.

There are several key reasons behind these trends. For one thing, unemployment leaves us with more time on our hands. The added anxiety means we’re likely to go into “fight-or-flight” mode: our amygdala fires up the stress response, which leads to cortisol release, insomnia, and burnout — all of which might lead us to seek temporary relief in booze. As many of us know first-hand, however, alcohol only calms the emotional seas temporarily. Within hours, the downer effects give way to increased anxiety as the brain releases dynorphin in an attempt to rebalance itself.

The structure of our day disappears, boredom creeps in, and we might be tempted to drown it all in the bottle. And even if we realize we’re sliding into the alcohol trap, we might find ourselves without access to much-needed mental health resources that could offer support.

If that’s you, you’re certainly not alone. But now it’s time to get proactive! Fill your day with meaningful activities and stick to a schedule the way you normally would, even if you’re not working. Structure is everything — it’ll keep cravings at bay, keep your mind active and engaged while making you feel productive and optimistic.

Tip: Reach out to friends and family members for support — and check out the Reframe Forum for extra guidance and advice. There are plenty of people who’ve been exactly where you are right now and know what it’s like.

5. The Music Is Too Loud

Ever wonder why bars crank up the music so much? Science says it can make us drink more. Studies showed that people drink more when there’s (any) music in the background, and one showed that tempo matters — faster music leads to faster drinking.

But that’s not all! A recent study by Nicolas Guéguen of the Université de Bretagne-Sud showed that loud music in particular gets bar-hoppers running up their tabs. The researchers conducted a unique “field” experiment — in this case the “field” was two different bars the scientists used to study drinking behaviors of 40 male beer drinkers. As it turned out, there was a 31% increase in booze consumption in the bar that played music at an 88 dB volume compared to the more “normal” 72 dB at the other location. (For those curious what this translates to in terms of actual drinks, the answer is about one extra beer per patron: while those in the first bar had an average of 3.4 beers, those in the second lagged behind at 2.6.)

Why the difference? The researchers suggest two reasons. The first is higher arousal: louder music shakes people up and gets them going, making them more likely to move around and order more drinks while they’re at it. Moreover, as you might have guessed, cranking up the volume makes it harder to talk to those around you. So what is there left to do? Order another round.

Tip: While this last reason you might be drinking too much is a bit more innocuous than the rest, it’s worth it to keep it on your radar. Simply knowing that you’re walking into a potential “booze trap” when you hear that music thumping can serve as a signal to pause and check in with yourself, reaffirming your intentions for the night. And, of course, you can always opt for a quieter location!

Summing Up

In the end, whatever the reasons are for you drinking too much, the crucial thing is to realize it. Congratulations on taking the first step! Now it’s all about setting healthier drinking goals — and maybe taking a break from booze altogether. Remember to continue developing healthy coping skills (such as exercise, journaling, or meditation) and surround yourself with supportive people. And don’t forget that Reframe is here to cheer you on and support you every step of the way!

Think back to your college days. Chances are you had roommates at some point. And chances are there was lots of booze around. But while it might seem as if “everyone” was drinking, more often than not it’s not actually the case. People drink at different levels: some drink on rare occasions (think one glass of champagne at New Year’s Eve or a couple of beers at the Fourth of July barbecue); others are more regular drinkers (the “take it or leave it” kind); some drink heavily; and others develop a full-blown addiction. 

Why do some people drink more than others? And why do people become alcoholics (or those with alcohol use disorder or AUD to use the preferred term)? Some of the answers might surprise you!

Why Am I Drinking So Much?

Why is it that some people keep their drinking to a minimum while others slide down the path of addiction — sometimes with devastating results? In other words, why do people become alcoholics — or simply end up drinking too much? 

Whether or not we end up with AUD, there are some common threads in the stories of those who find that drinking has gotten a strong hold over them. From genetics or environmental factors to the nature of alcohol itself, there can be various factors at play.

1. You’ve (Accidentally) Rewired Your Brain

First and foremost: whether or not we’re talking about alcohol use disorder (AUD), alcohol misuse, or even an occasional bout of heavy drinking, there’s one common thread that runs through the reasons why we tend to drink too much. To put it simply, alcohol is addictive. It triggers the brain’s reward system and keeps us coming back for more. Here’s what happens in more detail:

• Alcohol makes us feel good — though not for long. Alcohol boosts levels of dopamine, the neurochemical “gold star” our brain rewards us with when we perform a habitual action. While the reward system evolved to keep necessary habits (such as eating, socializing, and procreating) alive to ensure our survival, it can be hijacked by substances such as alcohol and other drugs. But what goes up inevitably comes down: the brief euphoria gives way to anxiety, restlessness, angry outbursts, or crying spells we might experience after a night of heavy drinking.
• It also causes us to relax (until it doesn’t). In addition to boosting dopamine, alcohol increases levels of GABA (an inhibitory neurotransmitter) while lowering glutamate (its excitatory counterpart). The result? A brief period of relaxation that gives way to drowsiness, which might explain those nights we passed out on the couch halfway through an episode of our favorite show. However, there’s a rebound effect that follows a few hours afterwards, causing restlessness and frequent awakenings in the second half of the night.
• Over time, dependence sets in. In an effort to adjust to alcohol’s presence in the body, our brain does its best to stay balanced, putting the brakes on natural dopamine production. As a result, our tolerance rises: we need more and more booze to achieve the same effects. Misuse gives way to dependence: eventually we depend on alcohol just to feel normal (or stay as close to baseline as we can, which becomes increasingly difficult).
• Withdrawal and cravings make it hard to quit or cut back. Once we’re dependent on booze, stopping isn’t quite so easy. We might experience withdrawal symptoms ranging from restlessness, shakiness, and nausea to seizures and delirium tremens. On top of that, we’re haunted by cravings — strong desires for alcohol that make it difficult to think of anything else. At this point, we’re likely dealing with alcohol use disorder (AUD), defined by the National Institute on Alcohol Abuse and Alcoholism as a mental health condition marked by “an impaired ability to stop or control alcohol use despite adverse social, occupational, or health consequences.”
• Even if we quit for a while, our brain “remembers” past alcohol misuse. Research shows that if we became dependent on alcohol in the past, certain changes in the dopamine pathways might persist even after we quit drinking. Even if it’s been years since our last drink, picking it up again might trigger the so-called “cue memory trace” — permanently altered pathways in the reward system that can set the cycle in motion again.

If this rings true, you’re certainly not alone: according to the 2023 National Survey on Drug Use and Health, as many as 28.1 million adults over age 18 in the U.S. struggled with AUD in the past year. To learn more about AUD, check out “What Is Alcohol Use Disorder?”

Tip: Luckily, there are lots of treatment options available that can help you get back on track. From inpatient treatment to cognitive behavioral therapy, mindfulness-based techniques, and apps such as Reframe, there are many paths to long-lasting and sustainable recovery. The key is to work with your brain rather than against it by tapping into the power of neuroplasticity — the brain’s ability to rewire itself. 

2. The Media Sealed the Deal

As Annie Grace writes in This Naked Mind, in our society, “alcohol is the only drug on earth you have to justify not taking.” Many of us come to see alcohol as synonymous with celebrations, socializing, and relaxing after a long day. And the media certainly does its part in keeping this illusion alive!

From seeing Ted and his friends on How I Met Your Mother down beers on what seems like a daily basis to watching the regulars on Cheers at the local bar, there’s plenty of proof that the media tends to normalize and glamorize alcohol. It’s easy to forget that the actors on our beloved TV shows aren’t actually drunk on set — and wouldn’t be nearly as funny or charming if they were. (Take a look at “Exposure to Alcohol Use in Movies and Problematic Use of Alcohol” for a deep dive.)

Even reality shows that feature alcohol are carefully orchestrated to make it appear more glamorous on the screen than it actually is, with the reality stars sitting in jacuzzis sipping their bottomless flutes of champagne. Likewise, booze-positive social media posts represent a highlight reel — after all, people don’t share their hangovers or rehab stints with the same gusto.

Tip: If you feel that the media triggers unhealthy drinking patterns in your own experience, it’s time to get savvy about it. Be mindful about what you watch and listen to and opt for shows that don’t focus on drinking. As for social media, the best thing to do is to “click with caution” and opt out of following or engaging with anything that stirs up cravings. The power is in your hands!

3. It Might Be in Your Genes

Research shows that AUD is at least partially genetic. Specifically, differences in genes that code for enzymes involved in alcohol metabolism might be responsible for differences in how we metabolize alcohol.

Our liver uses these two enzymes to digest alcohol, first converting it to acetaldehyde — a toxic byproduct responsible for many of alcohol’s harmful effects — with the help of alcohol dehydrogenase. It then uses another enzyme — aldehyde dehydrogenase — to turn acetaldehyde into harmless acetic acid.

There are genes that code for the proteins that make up these two enzymes. Science shows that differences in these genes lead to structural distinctions in the enzymes and affect their function. These distinctions, in turn, allow some of us to metabolize alcohol more efficiently. This rate of metabolization is a risk factor for AUD.

Moreover, the way our dopamine pathway is structured might impact how booze affects us, leading some of us to be more sensitive than others to alcohol’s effects. To learn more about the genetics behind AUD and drinking habits, check out “Alcoholism: Genetic Disease or Lifestyle Choice? Debunking Myths.”

Tip: Dive into your family history for signs that heavy drinking might be in your genes. Talk to supportive family members for advice along the way, and keep the information you find in mind. It’ll help you see the full picture as you decide what’s right for you.

4. The Economy Is Bad

Wait, what? What could taxes, unemployment rates, and wages possibly have to do with our drinking habits? As it turns out, plenty! Research shows that when the economy takes a hit, our drinking habits do too. Here are some of the trends:

• Drinking goes down at the population level, but high-risk drinking increases. Research shows that economic crises often lead to an overall drop in alcohol consumption. However, in certain subgroups, alcohol misuse skyrockets. 
• Men are more at risk than women, especially if unemployment is a factor. Other risk factors that increase the likelihood of high-risk drinking during an economic crisis include being male, being unemployed, experiencing a severe economic loss, and being less well-educated.
• The 2008-2009 recession saw a marked rise in high-risk drinking. During 2008-2009 in the U.S., economic hardships made people more likely to misuse alcohol. Research shows that while drinking declined overall, instances of binge drinking became more common, especially when risk factors such as job loss were involved.
• The pandemic took an especially high toll. The uncertainty and economic troubles brought on by the 2020 COVID pandemic was marked by alcohol use that skyrocketed during the 2020-2022 period. As the NIH reports, the first two years of the pandemic saw a 38% rise in deaths where alcohol was a factor. The total number rose from 78,927 to a staggering 108,791, with the largest group affected being people between the ages of 25 and 44. And according to the Institute of Alcohol Studies and Health, we’re not out of the woods yet. Statistical modeling by the British organization shows that if drinking totals don’t go back to pre-pandemic levels, we could be looking at an additional 147,892 cases of alcohol-related illness and 9,014 deaths by 2035.

There are several key reasons behind these trends. For one thing, unemployment leaves us with more time on our hands. The added anxiety means we’re likely to go into “fight-or-flight” mode: our amygdala fires up the stress response, which leads to cortisol release, insomnia, and burnout — all of which might lead us to seek temporary relief in booze. As many of us know first-hand, however, alcohol only calms the emotional seas temporarily. Within hours, the downer effects give way to increased anxiety as the brain releases dynorphin in an attempt to rebalance itself.

The structure of our day disappears, boredom creeps in, and we might be tempted to drown it all in the bottle. And even if we realize we’re sliding into the alcohol trap, we might find ourselves without access to much-needed mental health resources that could offer support.

If that’s you, you’re certainly not alone. But now it’s time to get proactive! Fill your day with meaningful activities and stick to a schedule the way you normally would, even if you’re not working. Structure is everything — it’ll keep cravings at bay, keep your mind active and engaged while making you feel productive and optimistic.

Tip: Reach out to friends and family members for support — and check out the Reframe Forum for extra guidance and advice. There are plenty of people who’ve been exactly where you are right now and know what it’s like.

5. The Music Is Too Loud

Ever wonder why bars crank up the music so much? Science says it can make us drink more. Studies showed that people drink more when there’s (any) music in the background, and one showed that tempo matters — faster music leads to faster drinking.

But that’s not all! A recent study by Nicolas Guéguen of the Université de Bretagne-Sud showed that loud music in particular gets bar-hoppers running up their tabs. The researchers conducted a unique “field” experiment — in this case the “field” was two different bars the scientists used to study drinking behaviors of 40 male beer drinkers. As it turned out, there was a 31% increase in booze consumption in the bar that played music at an 88 dB volume compared to the more “normal” 72 dB at the other location. (For those curious what this translates to in terms of actual drinks, the answer is about one extra beer per patron: while those in the first bar had an average of 3.4 beers, those in the second lagged behind at 2.6.)

Why the difference? The researchers suggest two reasons. The first is higher arousal: louder music shakes people up and gets them going, making them more likely to move around and order more drinks while they’re at it. Moreover, as you might have guessed, cranking up the volume makes it harder to talk to those around you. So what is there left to do? Order another round.

Tip: While this last reason you might be drinking too much is a bit more innocuous than the rest, it’s worth it to keep it on your radar. Simply knowing that you’re walking into a potential “booze trap” when you hear that music thumping can serve as a signal to pause and check in with yourself, reaffirming your intentions for the night. And, of course, you can always opt for a quieter location!

Summing Up

In the end, whatever the reasons are for you drinking too much, the crucial thing is to realize it. Congratulations on taking the first step! Now it’s all about setting healthier drinking goals — and maybe taking a break from booze altogether. Remember to continue developing healthy coping skills (such as exercise, journaling, or meditation) and surround yourself with supportive people. And don’t forget that Reframe is here to cheer you on and support you every step of the way!

Give Your Metabolism a Boost and Drink Less 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 hundreds 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!

Ever had another round of beers or that last tequila shot and wish you hadn’t? Whether it’s the dreaded morning-after hangover, the awkward walk home, or the night sweats that we know will keep us up at 3 a.m., there are plenty of reasons we might regret having had “just one more” drink. But, alas, the process is in motion, and we know what’s coming is inevitable. Or is it? Could there be a way to metabolize alcohol faster so we could get a free pass when it comes to the consequences?

Spoiler alert: While we hate to be the bearer of bad news, as of yet, there’s no magic solution. Short of time travel, what’s done is done, and there’s no way to completely undo the damage. That said, there are several things we can do to at least help our body process the booze with a bit more “oomph” and a bit less “ugh.”

Alcohol Metabolism: What Happens When We Drink?

While we might blame those “extra” drinks as the problem, as far as our body is concerned, any amount of booze is too much. Perceiving alcohol as a poison, our body tries to usher it out starting from the first sip. For a closer look at alcohol metabolism, check out “How Long Alcohol Remains Detectable in Your Body and Factors Influencing Its Metabolism.” For now, here’s the gist:

The liver leads the way in alcohol metabolism. Bearing the brunt of the burden, the liver is on the front lines of alcohol metabolism. As soon as it’s in the picture, all other tasks — such as metabolizing other nutrients — get put on hold, letting booze cut in line to be eliminated as soon as possible.

• The two-stage process produces an even more toxic byproduct. Metabolizing alcohol calls for two key enzymes: alcohol dehydrogenase (ADH) and aldehyde dehydrogenase (ALDH). The first step of alcohol metabolism produces acetaldehyde, which is even more toxic than alcohol itself. The second step converts acetaldehyde into harmless acetic acid, which gets excreted by the kidneys.
• When acetaldehyde builds up, trouble happens. The liver can only process one standard drink per hour, so if we drink too much or too quickly, we’re asking for trouble. Acetaldehyde buildup is responsible for many of the unpleasant effects of overindulging, including the dreaded morning-after hangover.
• Other metabolic processes are temporarily put on hold. With alcohol in the picture, other nutrients get shuffled to the back of the digestive line. Until booze is out of the system, breaking it down is the body’s top priority.
• Over time, excessive drinking slows down our metabolism across the board. An even bigger problem than the metabolism’s temporary hiatus? Over time alcohol makes our metabolism sluggish. This means that everything — including booze — is more likely to be stored as fat if we don’t burn it off. And given that alcohol is high in calories (and empty ones at that, since they don’t nourish the body), unwanted weight gain looms large.

While drinking on a regular basis tends to raise our alcohol tolerance — the perceived effects we feel when we have a certain number of drinks — it doesn’t mean we’re actually metabolizing booze faster or more efficiently. It’s important to keep this fact in mind, since being able to “hold our liquor” might create the illusion that our body is happy to handle all that booze. The liver is still maxed out at one drink per hour, so giving it more than it can handle is asking for trouble and can potentially lead to alcohol poisoning and increase the risk of dependence.

How To Speed Up Alcohol Metabolism (and Is It Even Possible?)

So how can we get the process of alcohol metabolism moving along — and is it even possible to get it going faster? As we already learned, there’s no magic solution — without a time machine, there’s no way to undo the past. That said, there are some science-backed strategies that can help metabolize alcohol more efficiently or at least take measures to prevent any unnecessary stalling along the way. Others can boost our overall metabolism, giving the body a hand in processing everything on our plate (and in our glass).

1. Stay Hydrated for a Healthy Metabolism

Hydration is key when it comes to metabolizing alcohol. You know that parched feeling you get the morning after a boozy night? Alcohol is notorious for leaving us dehydrated, despite being a liquid. The reason has to do with the sneaky way it suppresses vasopressin, the hormone that tells our kidneys to hold on to water. The result? The floodgates open, and we end up losing more water than we should.

Since water is key in metabolism — including the metabolism of alcohol — staying hydrated will keep things running more smoothly. And while it won’t make the process “faster,” it will give the liver and kidneys some much-needed help in getting booze out of the body. 

Remember those two key liver enzymes we mentioned earlier? Both need water to carry out the reactions they’re involved in. At the same time, the kidneys use water to filter out the toxins from our body. So remember to stay on top of your hydration game!

Tip: For every alcoholic drink, have a glass of water to help you stay hydrated. A bonus? It will also allow you to pace yourself. For bonus health points, throw in some electrolyte powder, such as Liquid IV. In addition to boosting hydration power, it will make the “spacer” drink taste better if you’re not a fan of plain old H2O.

2. Eat To Ease the Burden

It might seem counterintuitive at first — how can adding more stuff to digest help us metabolize alcohol more efficiently? But stick with us. While eating won’t help us metabolize alcohol faster, it will, in fact, ease the process and make it more comfortable. The reason? Although we might want to get booze out of our system as quickly as possible, what we actually need is to slow the alcohol absorption process down — and food does just that. 

Why does slowing the process down instead of speeding it up leave us better off? When we eat on an empty stomach, our blood alcohol concentration levels skyrocket, leading to rapid intoxication. Think cocktail headaches, loss of coordination, and actions we might regret the next morning (that is, if we even remember them). With food in our stomach, our body absorbs the alcohol more slowly. We won’t become intoxicated as quickly and are setting ourselves up for an easier ride all around. 

That said, by “food” we don’t mean a bag of chips or a box of cookies. Anything overly processed, spicy, or salty is bound to make things worse. Instead, think lean proteins, whole grains, and healthy fats — for example, salmon with wild rice or a turkey and avocado sandwich on multigrain bread. 

Tip: Keep your fridge and pantry stocked with basics such as cheese, yogurt, nuts, or fresh fruits and veggies you can use to whip up a smoothie. And take a couple of protein bars along with you in your bag if you’re going out later — just in case dinner plans fall through or you need something to munch on later that night.

3. Sleep To Stave Off the “Icks”

Another sneaky way that alcohol makes life difficult? It does a number on our sleep patterns. While it might initially make us drowsy (sometimes to the point of dozing off in that comfy couch spot we’ve parked in for the night, or even on the train ride home), it’s actually a sleep saboteur. The depressant effects send us to sleep, but we skip the most important part — the restorative REM stages. Alcohol’s “rebound effect” leads to sleep disruption in the second half of the night. In an effort to counteract the downer effect, the brain amps up the release of dynorphin, leaving us anxious and overstimulated. So if you’ve ever woken up at 3 a.m. after a night of drinking and wondered why, that’s your answer.

And while we can’t do much about this sneak attack once it’s in motion, we do have control over the night before. Making sure to get enough rest before we drink will help metabolize alcohol more efficiently. On the other hand, starting off in an already sleep deprived state is asking for trouble!

Tip: Create a relaxing bedtime routine to make sleep a more restorative experience. Think chamomile tea, a bit of mindfulness, a sound bath, an actual bath, or any other soothing activity that helps send you off into dreamland.

4. Move To Make Things Easier

Ever heard of “sweating out” the alcohol? While a jog through the park or a cardio boot camp session won’t help us metabolize alcohol faster, movement will help us feel better overall. For one thing, exercise improves our metabolic rate — so, in a way, it’s the only thinking that actually does help metabolize alcohol faster. However, the main way exercise helps is by boosting circulation, which helps our liver and kidneys filter out toxins more efficiently.

Tip: Make it a habit to go for an evening walk — whether or not it’s a drinking night. This way you’ll get in the rhythm of ending your day with a bit of mindful movement, which will come in handy regardless of what’s on the books for the night.

5. Boost Your B-Vitamin Stores To Help Metabolize Alcohol

B vitamins, especially B1 (thiamine), B6, and B12, play a crucial role in metabolic processes, including alcohol metabolism. In addition to supporting the liver in processing alcohol directly, they help repair cellular damage alcohol leaves in its wake. Unfortunately, alcohol is notorious for interfering with nutrient absorption, leading to vitamin deficiencies. And since our body’s stores of B vitamins are hit particularly hard, the fallout is often a sluggish metabolism, fatigue, and weakness. So consider adding supplements to your routine!

Tip: While taking B vitamins in supplement form is convenient, there are lots of options if you’d rather go the natural route. To boost your vitamin B1 stores, go for whole grains, fortified cereals, meats, nuts, and legumes. To get more B6, choose poultry or fish such as salmon and tuna (which also offer omega-3 fatty acids — a brain-boosting bonus!). B12, in turn, is found in eggs, clams, and milk products.

6. Show the Liver Some Love by Drinking Green Tea 

In the words of William Gladstone, “If you are cold, tea will warm you up; if you are too heated it will cool you; if you are depressed, it will cheer you; if you are excited it will calm you.” And when it comes to getting some relief from the aftermath of a drinking bout, tea might help matters as well.

Legend has it, the first cup of green tea was brewed by accident when leaves from a wild tea tree flew into a pot of water set to a boil by Chinese Emperor Shen Nong back in 2737 BCE. The wise emperor caught on to the effects, and centuries later we’re glad he did — especially when it comes to metabolizing alcohol.

Green tea is packed with catechins — antioxidants that are known to support liver function and protect it from oxidative stress, boosting its ability to metabolize toxins. Moreover, green tea has been linked to increased fat oxidation (which is how the body breaks down fat), improving metabolism across the board. While it’s no magical cure, it's a step in the right direction when it comes to better alcohol metabolism over time.

Tip: Start and end the night by sipping some green tea. You can even make green tea popsicles and store some in the freezer for a healthy option when those midnight munchies hit. 

7. Relieve Inflammation With Turmeric and Ginger

In addition to green tea, turmeric and ginger help ease the load alcohol places on the liver. Both are powerful anti-inflammatory agents that reduce liver inflammation caused by alcohol, allowing this vital organ to do its job. Plus, while alcohol slows down our metabolism across the board, ginger helps get things moving in the gut and boosts overall metabolism, helping to counterbalance the sluggishness alcohol causes.

It’s no coincidence that ginger is one of the new science-backed hangover relief methods out there. After all, hangovers are the result of alcohol metabolism, which leads to inflammation, dehydration, and acetaldehyde buildup that happens when our liver gets overwhelmed.

There are lots of ways to add turmeric and ginger to your diet. For example, you can make an energizing smoothie packed with anti-inflammatory benefits by blending ginger and turmeric with coconut water and a banana. Throw in some oranges for an extra vitamin 6 boost! Or boil some water with a few pieces of ginger in it. Maybe add some dates for sweetness or turmeric to relieve even more inflammation!

Tip: Want to get even more creative? Roll up ground ginger and turmeric with dates, oats, and nuts to make healthy energy balls for a quick snack.

Consider Taking a Break

Last but not least, it’s important to ask ourselves a bigger question — could our desire to metabolize alcohol faster be a sign that we might want to reconsider our relationship with alcohol? Approach this question in the spirit of curiosity rather than judgment: what perks can cutting back or taking a break from booze bring? 

Here at Reframe, many others who’ve been where you are found that putting alcohol in the back seat and exploring life without it allowed them to discover a happier and healthier version of themselves. From better sleep to weight loss, higher energy levels, mental sharpness, and stronger relationships, the benefits start adding up quickly. Ready to see for yourself?

Ever had another round of beers or that last tequila shot and wish you hadn’t? Whether it’s the dreaded morning-after hangover, the awkward walk home, or the night sweats that we know will keep us up at 3 a.m., there are plenty of reasons we might regret having had “just one more” drink. But, alas, the process is in motion, and we know what’s coming is inevitable. Or is it? Could there be a way to metabolize alcohol faster so we could get a free pass when it comes to the consequences?

Spoiler alert: While we hate to be the bearer of bad news, as of yet, there’s no magic solution. Short of time travel, what’s done is done, and there’s no way to completely undo the damage. That said, there are several things we can do to at least help our body process the booze with a bit more “oomph” and a bit less “ugh.”

Alcohol Metabolism: What Happens When We Drink?

While we might blame those “extra” drinks as the problem, as far as our body is concerned, any amount of booze is too much. Perceiving alcohol as a poison, our body tries to usher it out starting from the first sip. For a closer look at alcohol metabolism, check out “How Long Alcohol Remains Detectable in Your Body and Factors Influencing Its Metabolism.” For now, here’s the gist:

The liver leads the way in alcohol metabolism. Bearing the brunt of the burden, the liver is on the front lines of alcohol metabolism. As soon as it’s in the picture, all other tasks — such as metabolizing other nutrients — get put on hold, letting booze cut in line to be eliminated as soon as possible.

• The two-stage process produces an even more toxic byproduct. Metabolizing alcohol calls for two key enzymes: alcohol dehydrogenase (ADH) and aldehyde dehydrogenase (ALDH). The first step of alcohol metabolism produces acetaldehyde, which is even more toxic than alcohol itself. The second step converts acetaldehyde into harmless acetic acid, which gets excreted by the kidneys.
• When acetaldehyde builds up, trouble happens. The liver can only process one standard drink per hour, so if we drink too much or too quickly, we’re asking for trouble. Acetaldehyde buildup is responsible for many of the unpleasant effects of overindulging, including the dreaded morning-after hangover.
• Other metabolic processes are temporarily put on hold. With alcohol in the picture, other nutrients get shuffled to the back of the digestive line. Until booze is out of the system, breaking it down is the body’s top priority.
• Over time, excessive drinking slows down our metabolism across the board. An even bigger problem than the metabolism’s temporary hiatus? Over time alcohol makes our metabolism sluggish. This means that everything — including booze — is more likely to be stored as fat if we don’t burn it off. And given that alcohol is high in calories (and empty ones at that, since they don’t nourish the body), unwanted weight gain looms large.

While drinking on a regular basis tends to raise our alcohol tolerance — the perceived effects we feel when we have a certain number of drinks — it doesn’t mean we’re actually metabolizing booze faster or more efficiently. It’s important to keep this fact in mind, since being able to “hold our liquor” might create the illusion that our body is happy to handle all that booze. The liver is still maxed out at one drink per hour, so giving it more than it can handle is asking for trouble and can potentially lead to alcohol poisoning and increase the risk of dependence.

How To Speed Up Alcohol Metabolism (and Is It Even Possible?)

So how can we get the process of alcohol metabolism moving along — and is it even possible to get it going faster? As we already learned, there’s no magic solution — without a time machine, there’s no way to undo the past. That said, there are some science-backed strategies that can help metabolize alcohol more efficiently or at least take measures to prevent any unnecessary stalling along the way. Others can boost our overall metabolism, giving the body a hand in processing everything on our plate (and in our glass).

1. Stay Hydrated for a Healthy Metabolism

Hydration is key when it comes to metabolizing alcohol. You know that parched feeling you get the morning after a boozy night? Alcohol is notorious for leaving us dehydrated, despite being a liquid. The reason has to do with the sneaky way it suppresses vasopressin, the hormone that tells our kidneys to hold on to water. The result? The floodgates open, and we end up losing more water than we should.

Since water is key in metabolism — including the metabolism of alcohol — staying hydrated will keep things running more smoothly. And while it won’t make the process “faster,” it will give the liver and kidneys some much-needed help in getting booze out of the body. 

Remember those two key liver enzymes we mentioned earlier? Both need water to carry out the reactions they’re involved in. At the same time, the kidneys use water to filter out the toxins from our body. So remember to stay on top of your hydration game!

Tip: For every alcoholic drink, have a glass of water to help you stay hydrated. A bonus? It will also allow you to pace yourself. For bonus health points, throw in some electrolyte powder, such as Liquid IV. In addition to boosting hydration power, it will make the “spacer” drink taste better if you’re not a fan of plain old H2O.

2. Eat To Ease the Burden

It might seem counterintuitive at first — how can adding more stuff to digest help us metabolize alcohol more efficiently? But stick with us. While eating won’t help us metabolize alcohol faster, it will, in fact, ease the process and make it more comfortable. The reason? Although we might want to get booze out of our system as quickly as possible, what we actually need is to slow the alcohol absorption process down — and food does just that. 

Why does slowing the process down instead of speeding it up leave us better off? When we eat on an empty stomach, our blood alcohol concentration levels skyrocket, leading to rapid intoxication. Think cocktail headaches, loss of coordination, and actions we might regret the next morning (that is, if we even remember them). With food in our stomach, our body absorbs the alcohol more slowly. We won’t become intoxicated as quickly and are setting ourselves up for an easier ride all around. 

That said, by “food” we don’t mean a bag of chips or a box of cookies. Anything overly processed, spicy, or salty is bound to make things worse. Instead, think lean proteins, whole grains, and healthy fats — for example, salmon with wild rice or a turkey and avocado sandwich on multigrain bread. 

Tip: Keep your fridge and pantry stocked with basics such as cheese, yogurt, nuts, or fresh fruits and veggies you can use to whip up a smoothie. And take a couple of protein bars along with you in your bag if you’re going out later — just in case dinner plans fall through or you need something to munch on later that night.

3. Sleep To Stave Off the “Icks”

Another sneaky way that alcohol makes life difficult? It does a number on our sleep patterns. While it might initially make us drowsy (sometimes to the point of dozing off in that comfy couch spot we’ve parked in for the night, or even on the train ride home), it’s actually a sleep saboteur. The depressant effects send us to sleep, but we skip the most important part — the restorative REM stages. Alcohol’s “rebound effect” leads to sleep disruption in the second half of the night. In an effort to counteract the downer effect, the brain amps up the release of dynorphin, leaving us anxious and overstimulated. So if you’ve ever woken up at 3 a.m. after a night of drinking and wondered why, that’s your answer.

And while we can’t do much about this sneak attack once it’s in motion, we do have control over the night before. Making sure to get enough rest before we drink will help metabolize alcohol more efficiently. On the other hand, starting off in an already sleep deprived state is asking for trouble!

Tip: Create a relaxing bedtime routine to make sleep a more restorative experience. Think chamomile tea, a bit of mindfulness, a sound bath, an actual bath, or any other soothing activity that helps send you off into dreamland.

4. Move To Make Things Easier

Ever heard of “sweating out” the alcohol? While a jog through the park or a cardio boot camp session won’t help us metabolize alcohol faster, movement will help us feel better overall. For one thing, exercise improves our metabolic rate — so, in a way, it’s the only thinking that actually does help metabolize alcohol faster. However, the main way exercise helps is by boosting circulation, which helps our liver and kidneys filter out toxins more efficiently.

Tip: Make it a habit to go for an evening walk — whether or not it’s a drinking night. This way you’ll get in the rhythm of ending your day with a bit of mindful movement, which will come in handy regardless of what’s on the books for the night.

5. Boost Your B-Vitamin Stores To Help Metabolize Alcohol

B vitamins, especially B1 (thiamine), B6, and B12, play a crucial role in metabolic processes, including alcohol metabolism. In addition to supporting the liver in processing alcohol directly, they help repair cellular damage alcohol leaves in its wake. Unfortunately, alcohol is notorious for interfering with nutrient absorption, leading to vitamin deficiencies. And since our body’s stores of B vitamins are hit particularly hard, the fallout is often a sluggish metabolism, fatigue, and weakness. So consider adding supplements to your routine!

Tip: While taking B vitamins in supplement form is convenient, there are lots of options if you’d rather go the natural route. To boost your vitamin B1 stores, go for whole grains, fortified cereals, meats, nuts, and legumes. To get more B6, choose poultry or fish such as salmon and tuna (which also offer omega-3 fatty acids — a brain-boosting bonus!). B12, in turn, is found in eggs, clams, and milk products.

6. Show the Liver Some Love by Drinking Green Tea 

In the words of William Gladstone, “If you are cold, tea will warm you up; if you are too heated it will cool you; if you are depressed, it will cheer you; if you are excited it will calm you.” And when it comes to getting some relief from the aftermath of a drinking bout, tea might help matters as well.

Legend has it, the first cup of green tea was brewed by accident when leaves from a wild tea tree flew into a pot of water set to a boil by Chinese Emperor Shen Nong back in 2737 BCE. The wise emperor caught on to the effects, and centuries later we’re glad he did — especially when it comes to metabolizing alcohol.

Green tea is packed with catechins — antioxidants that are known to support liver function and protect it from oxidative stress, boosting its ability to metabolize toxins. Moreover, green tea has been linked to increased fat oxidation (which is how the body breaks down fat), improving metabolism across the board. While it’s no magical cure, it's a step in the right direction when it comes to better alcohol metabolism over time.

Tip: Start and end the night by sipping some green tea. You can even make green tea popsicles and store some in the freezer for a healthy option when those midnight munchies hit. 

7. Relieve Inflammation With Turmeric and Ginger

In addition to green tea, turmeric and ginger help ease the load alcohol places on the liver. Both are powerful anti-inflammatory agents that reduce liver inflammation caused by alcohol, allowing this vital organ to do its job. Plus, while alcohol slows down our metabolism across the board, ginger helps get things moving in the gut and boosts overall metabolism, helping to counterbalance the sluggishness alcohol causes.

It’s no coincidence that ginger is one of the new science-backed hangover relief methods out there. After all, hangovers are the result of alcohol metabolism, which leads to inflammation, dehydration, and acetaldehyde buildup that happens when our liver gets overwhelmed.

There are lots of ways to add turmeric and ginger to your diet. For example, you can make an energizing smoothie packed with anti-inflammatory benefits by blending ginger and turmeric with coconut water and a banana. Throw in some oranges for an extra vitamin 6 boost! Or boil some water with a few pieces of ginger in it. Maybe add some dates for sweetness or turmeric to relieve even more inflammation!

Tip: Want to get even more creative? Roll up ground ginger and turmeric with dates, oats, and nuts to make healthy energy balls for a quick snack.

Consider Taking a Break

Last but not least, it’s important to ask ourselves a bigger question — could our desire to metabolize alcohol faster be a sign that we might want to reconsider our relationship with alcohol? Approach this question in the spirit of curiosity rather than judgment: what perks can cutting back or taking a break from booze bring? 

Here at Reframe, many others who’ve been where you are found that putting alcohol in the back seat and exploring life without it allowed them to discover a happier and healthier version of themselves. From better sleep to weight loss, higher energy levels, mental sharpness, and stronger relationships, the benefits start adding up quickly. Ready to see for yourself?

Stop Drinking Alone by Joining 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 hundreds 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!

On TV, it looks like everyone is doing it. Ron Swanson from Parks and Recreation is known to sip on whiskey alone in his office or at home. Carrie Bradshaw pours herself a glass of wine as she sits down to write. Even Homer Simpson puts away one beer after another at home or sitting by himself at Moe’s Tavern.

Is real life different? Is there any harm in pouring yourself a glass of pinot after a long day at work? Or is drinking alone a sign of alcoholism? Science says that drinking alone can be a slippery slope towards alcohol dependence. Let’s take a closer look at the reasons why and explore some healthier ways to unwind, relax, and cope with difficult emotions.

Social Drinking vs. Drinking Alone

Drinking is often a social activity, whether it’s at a party, a dinner with friends, or a casual get-together. In these settings, the presence of others can often can help us moderate our drinking behavior. That said, social drinking isn’t without risks:

• Drinking damages our health. Alcohol affects just about every system in the body, damaging our liver, heart, brain, and kidneys. Even our lungs, muscles, and bones feel the effects! It robs our immune system of precious resources and increases our risk of several types of cancer.
• It gets in the way of authentic interactions. In spite of what we might have always assumed, social drinking isn’t all that “social” when it comes to building true lasting bonds. The connections tend to be superficial, and the “deep” conversations seem less deep in the morning, if we even remember them.
• It can lead to addiction no matter what context we drink in. In the end, alcohol is alcohol — and it’s addictive. It doesn’t matter where we drink or who we drink with: if we do enough of it, we’re risking dependence as our tolerance rises and we drink more and more.

Now that we’ve established the harms of social drinking, let’s turn to solo drinking and explore why it can be particularly risky.

Is Drinking Alone Bad?

When we drink alone, those risks get even higher. Let’s look at the reasons why.

There’s no “social check” to keep our drinking to moderate levels. When we’re surrounded by others, we might hold back a bit more than when we’re alone. We’re hardwired to crave social approval, so getting the side-eye from our friends when we’re knocking back one beer after another on a Tuesday night can serve as a deterrent.

• There’s less distraction from our drinking. Social drinking might not be as conducive to authentic interactions as many of us assume, but there’s still an element of social engagement in it. That means conversations, introductions, jokes, and (especially as the night progresses) arguments. Whether positive or negative in nature, all of these elements take up time, creating some additional distance between ourselves and the glass (or bottle) in front of us.
• If we’re on “home turf,” it’s not as necessary to remain alert. Drinking alone doesn’t always mean drinking at home. But when it does, there might be even fewer factors to hold us back. We don’t have to get behind the wheel, worry about throwing up in an Uber, or stumble back to our apartment in front of our next-door-neighbors — as a result, we might feel free to drink even more.
• Drinking alone makes us secretive. While not all of us hide our solo drinking habits, drinking alone often becomes a secret, especially if it progresses. We might go to great lengths to hide the alcohol use from those around us, whether that means stashing bottles in the back of our closet or planning our social activities around our habit. Doing so comes at a psychological cost — keeping secrets from our loved ones starts to weigh heavy on our mind.
• It leads to isolation over time. With time, drinking alone often leads to greater isolation as we withdraw from our social circle and spend more time either drinking or nursing the next-day hangover. It can become a vicious cycle that makes symptoms of anxiety and depression worse. Our social life suffers, friends grow distant, and we drink to forget all about it for a few hours. But inevitable, we emerge from the boozy haze, feeling lonelier than ever.

As we can see, drinking alone can spell trouble. So why do we do it? There are a few science-backed reasons.

Why Do We Drink Alone?

While drinking alone might seem depressing to some of us, there’s always a reason why we do the things we do. Whether those reasons hold up or not, however, is another question. Let’s take a closer look.

1. We Drink To Relax

The classic reason for drinking alone? Many of us might see it as an innocent way to relax and unwind after a long day. Just like our favorite characters on TV, we pour ourselves a glass of cabernet or grab a six-pack of beer from the fridge and sit back, enjoying our “reward.” But is it really serving us well in the long run? Not really.

• Drinking causes initial relaxation, which then gives rise to anxiety. As a depressant, alcohol causes initial relaxation as our central nervous system slows down. However, there’s a catch: in an effort to rebalance itself, the brain causes the release of chemicals such as dynorphin, leading to rebound anxiety.
• It disrupts our sleep. Another common myth about alcohol is that it helps us sleep. Yes, it might make us doze off, creating the illusion of being a surefire way to catch up on much-needed sleep. However, alcohol robs us of the most restorative REM stages of slumber, throwing a wrench in the body’s ability to repair itself. Moreover, booze disrupts our sleep in the second half of the night, causing frequent awakenings and leading us to wake up groggy and unrefreshed even if we spent 8 hours or more in bed.
• The “relaxation” is really a numbing of emotions. And guess what? That includes the “good” ones as well. So while booze might temporarily drown out the noise of the day, it dampens all the positive feelings we get from authentic interactions, creative pursuits, or even immersing ourselves in a good book.

As Annie Grace puts it in This Naked Mind, 

“Alcohol erases a bit of you every time you drink it. It can even erase entire nights when you are on a binge. Alcohol does not relieve stress; it erases your senses and your ability to think. Alcohol ultimately erases your self.”

So if “erasing ourselves” is the price we pay for this brief “treat,” is it really worth it?

2. We Drink To Cope With Negative Emotions

Sometimes a drink becomes a go-to solution for negative emotions, such as depression or anxiety. Studies show that solo drinking increased dramatically during the COVID pandemic. It makes sense: with all the fear and uncertainty of those difficult times, it’s no wonder many of us reached for the bottle. And the fact that home delivery of alcohol took off during those years made it that much easier.

But while it might seem that alcohol serves as an initial relief, it’s really just an illusion. Inevitably, there’s a rebound effect, and the negative emotions return with more punch than ever. Here’s what happens in more detail:

• Alcohol floods our brain with dopamine, but the high is followed by a crash. The initial pleasure we feel is temporary. After the boost of the “reward” neurotransmitter dopamine, our mood tends to crash as dopamine levels get depleted.
• The initial relief is followed by rebound anxiety and depression. Within a few hours, the dynorphin our brain releases to compensate for the sedative properties of alcohol causes depression as well as the anxiety we mentioned earlier.
• Over time, we start relying on alcohol to cope with negative emotions. This leads to a cycle that leaves us feeling uneasy as we sense that we’re slipping further and further into the alcohol trap.

As we can see, the relief that alcohol seems to provide is a short-lived illusion — one that comes at a high price.

3. Drinking Alone Becomes a Self-Reinforcing Habit

Eventually, no matter why we might have started drinking alone, it turns into a self-perpetuating cycle. The reason for drinking alone on any given day is that we drank alone the day before. Here’s how Marc Lewis puts it in Biology of Desire:

“Brains just do what hundreds of millions of years of evolution have determined to be useful, and that includes identifying things that taste good or feel good to us. The brain distinguishes those things from everything else — the background music of the humdrum world — and propels us to go after them.”

In other words, that dopamine hit that gave us the rush of pleasure and, perhaps, made our problems fade into the background for a bit, becomes the be-all and end-all the more we drink alone. The main reason we find ourselves drinking alone today is that we did so yesterday — no matter what else is going on in our lives.

Drinking Alone: The Road to Addiction?

As we’ve established, drinking alone is a slippery slope. Research backs up what we know from experience: studies show that drinking alone could, indeed, be the road to addiction. A long-term study by a team from Carnegie Mellon University and the University of Michigan found that out of 4,500 adolescents who participated in an ongoing survey for 17 years, those who had a pattern of drinking alone were more likely to report alcohol use disorder (AUD) symptoms by the time they reached the age of 35.

The study included several controls for a number of risk factors that were likely to contribute to AUD — for example, a habit of binge drinking. Still, with those controls in place, the youngsters who fell into the pattern of solitary drinking as adolescents faced a 35% higher risk of developing AUD. Those who continued the pattern of drinking alone as young adults were even more at risk, facing odds that were 60% higher than their social drinking peers.

The team also found a significant difference in the ages of “lone drinkers,” with about a quarter of adolescents and close to 40% of young adults reporting solitary drinking. What does that mean? It means there’s opportunity for targeted interventions to educate and inform youngsters about the risks of sipping solo, before it develops into AUD.

Digging Deeper

Why exactly does drinking alone make alcohol addiction more likely? Let’s take a closer look:

• Changes in brain chemistry pave the way to dependence. As we mentioned earlier, drinking on a regular basis leads to dependence. Over time, we find ourselves drinking just to feel normal and experience withdrawal if we stop.
• It’s easier to miss the signs. Just as drinking alone makes it easier to miss the signs of alcohol misuse, it’s easier to slip into dependence without realizing it.

The result? We continue drinking, falling deeper into dependence as alcohol continues to take up more and more space in our lives. Eventually, it gets difficult to keep it under wraps, and people start to notice the changes. Still, the nature of AUD makes it difficult to stop in spite of the negative effects our drinking is having on all areas of our life.

Luckily, the very same ability of the brain to change itself in response to our drinking patterns can also be the key to getting us out! Known as neuroplasticity, it can serve as a lifeline out of the alcohol trap. By changing the way we see alcohol and engaging in activities that help restore our brain chemistry, we can find our way back to our authentic self again.

Healthier Alternatives to Drinking Alone

How do we promote neuroplasticity to make our habit of drinking alone a thing of the past? Science says there are several proven ways to get started and build momentum.

• Reframe your thinking. First and foremost, we need to understand alcohol’s effects on our body and mind while breaking through the illusion that drinking alone is providing us any actual benefit. Cognitive behavioral therapy provides a useful framework for unveiling and reframing cognitive distortions we might have around booze. Once we see it differently, the allure begins to fade automatically. (Check out Reframe’s CBT-based cognitive restructuring techniques and tools to help you with this process!)
• Get active. Physical activity works wonders in regulating our mood, keeping our body in tip-top shape, and staving off alcohol cravings. Exercise releases endorphins and oxytocin, makes us physically stronger, and helps repair the damage that alcohol left in its wake. Exercise also relieves stress by lowering cortisol (unlike alcohol, which tends to increase it). Want to kick it up a notch? Exercise in nature! (Check out “Green Exercise: The Benefits of Being Active in Nature” for a deep dive.)
• Get mindful. Mindfulness practices activate the parasympathetic nervous system, promoting relaxation and reducing stress. These techniques help manage cravings and provide a healthier way to cope with negative emotions. (Want to learn more? Take a look at “How Can Meditation Help Me Overcome Alcohol Misuse?”)
• Get creative. Creative pursuits are another booze-free way to naturally boost dopamine levels. Plus, you’ll end up with a painting to put on your wall, a handmade card to send to your in-laws, or a photo collage to post on Instagram!
• Find your people (and stick with them). Last but not least, stay close to people who support you. Drinking alone can lead to isolation, and it’s time to reconnect with those around you who are eager to help.

And remember, Reframe is here to support you every step of the way! With our science-backed tools to make alcohol a thing of the past and our thriving community of others who’ve been where you are and know what it’s like, we’re thrilled to be a part of your journey!

On TV, it looks like everyone is doing it. Ron Swanson from Parks and Recreation is known to sip on whiskey alone in his office or at home. Carrie Bradshaw pours herself a glass of wine as she sits down to write. Even Homer Simpson puts away one beer after another at home or sitting by himself at Moe’s Tavern.

Is real life different? Is there any harm in pouring yourself a glass of pinot after a long day at work? Or is drinking alone a sign of alcoholism? Science says that drinking alone can be a slippery slope towards alcohol dependence. Let’s take a closer look at the reasons why and explore some healthier ways to unwind, relax, and cope with difficult emotions.

Social Drinking vs. Drinking Alone

Drinking is often a social activity, whether it’s at a party, a dinner with friends, or a casual get-together. In these settings, the presence of others can often can help us moderate our drinking behavior. That said, social drinking isn’t without risks:

• Drinking damages our health. Alcohol affects just about every system in the body, damaging our liver, heart, brain, and kidneys. Even our lungs, muscles, and bones feel the effects! It robs our immune system of precious resources and increases our risk of several types of cancer.
• It gets in the way of authentic interactions. In spite of what we might have always assumed, social drinking isn’t all that “social” when it comes to building true lasting bonds. The connections tend to be superficial, and the “deep” conversations seem less deep in the morning, if we even remember them.
• It can lead to addiction no matter what context we drink in. In the end, alcohol is alcohol — and it’s addictive. It doesn’t matter where we drink or who we drink with: if we do enough of it, we’re risking dependence as our tolerance rises and we drink more and more.

Now that we’ve established the harms of social drinking, let’s turn to solo drinking and explore why it can be particularly risky.

Is Drinking Alone Bad?

When we drink alone, those risks get even higher. Let’s look at the reasons why.

There’s no “social check” to keep our drinking to moderate levels. When we’re surrounded by others, we might hold back a bit more than when we’re alone. We’re hardwired to crave social approval, so getting the side-eye from our friends when we’re knocking back one beer after another on a Tuesday night can serve as a deterrent.

• There’s less distraction from our drinking. Social drinking might not be as conducive to authentic interactions as many of us assume, but there’s still an element of social engagement in it. That means conversations, introductions, jokes, and (especially as the night progresses) arguments. Whether positive or negative in nature, all of these elements take up time, creating some additional distance between ourselves and the glass (or bottle) in front of us.
• If we’re on “home turf,” it’s not as necessary to remain alert. Drinking alone doesn’t always mean drinking at home. But when it does, there might be even fewer factors to hold us back. We don’t have to get behind the wheel, worry about throwing up in an Uber, or stumble back to our apartment in front of our next-door-neighbors — as a result, we might feel free to drink even more.
• Drinking alone makes us secretive. While not all of us hide our solo drinking habits, drinking alone often becomes a secret, especially if it progresses. We might go to great lengths to hide the alcohol use from those around us, whether that means stashing bottles in the back of our closet or planning our social activities around our habit. Doing so comes at a psychological cost — keeping secrets from our loved ones starts to weigh heavy on our mind.
• It leads to isolation over time. With time, drinking alone often leads to greater isolation as we withdraw from our social circle and spend more time either drinking or nursing the next-day hangover. It can become a vicious cycle that makes symptoms of anxiety and depression worse. Our social life suffers, friends grow distant, and we drink to forget all about it for a few hours. But inevitable, we emerge from the boozy haze, feeling lonelier than ever.

As we can see, drinking alone can spell trouble. So why do we do it? There are a few science-backed reasons.

Why Do We Drink Alone?

While drinking alone might seem depressing to some of us, there’s always a reason why we do the things we do. Whether those reasons hold up or not, however, is another question. Let’s take a closer look.

1. We Drink To Relax

The classic reason for drinking alone? Many of us might see it as an innocent way to relax and unwind after a long day. Just like our favorite characters on TV, we pour ourselves a glass of cabernet or grab a six-pack of beer from the fridge and sit back, enjoying our “reward.” But is it really serving us well in the long run? Not really.

• Drinking causes initial relaxation, which then gives rise to anxiety. As a depressant, alcohol causes initial relaxation as our central nervous system slows down. However, there’s a catch: in an effort to rebalance itself, the brain causes the release of chemicals such as dynorphin, leading to rebound anxiety.
• It disrupts our sleep. Another common myth about alcohol is that it helps us sleep. Yes, it might make us doze off, creating the illusion of being a surefire way to catch up on much-needed sleep. However, alcohol robs us of the most restorative REM stages of slumber, throwing a wrench in the body’s ability to repair itself. Moreover, booze disrupts our sleep in the second half of the night, causing frequent awakenings and leading us to wake up groggy and unrefreshed even if we spent 8 hours or more in bed.
• The “relaxation” is really a numbing of emotions. And guess what? That includes the “good” ones as well. So while booze might temporarily drown out the noise of the day, it dampens all the positive feelings we get from authentic interactions, creative pursuits, or even immersing ourselves in a good book.

As Annie Grace puts it in This Naked Mind, 

“Alcohol erases a bit of you every time you drink it. It can even erase entire nights when you are on a binge. Alcohol does not relieve stress; it erases your senses and your ability to think. Alcohol ultimately erases your self.”

So if “erasing ourselves” is the price we pay for this brief “treat,” is it really worth it?

2. We Drink To Cope With Negative Emotions

Sometimes a drink becomes a go-to solution for negative emotions, such as depression or anxiety. Studies show that solo drinking increased dramatically during the COVID pandemic. It makes sense: with all the fear and uncertainty of those difficult times, it’s no wonder many of us reached for the bottle. And the fact that home delivery of alcohol took off during those years made it that much easier.

But while it might seem that alcohol serves as an initial relief, it’s really just an illusion. Inevitably, there’s a rebound effect, and the negative emotions return with more punch than ever. Here’s what happens in more detail:

• Alcohol floods our brain with dopamine, but the high is followed by a crash. The initial pleasure we feel is temporary. After the boost of the “reward” neurotransmitter dopamine, our mood tends to crash as dopamine levels get depleted.
• The initial relief is followed by rebound anxiety and depression. Within a few hours, the dynorphin our brain releases to compensate for the sedative properties of alcohol causes depression as well as the anxiety we mentioned earlier.
• Over time, we start relying on alcohol to cope with negative emotions. This leads to a cycle that leaves us feeling uneasy as we sense that we’re slipping further and further into the alcohol trap.

As we can see, the relief that alcohol seems to provide is a short-lived illusion — one that comes at a high price.

3. Drinking Alone Becomes a Self-Reinforcing Habit

Eventually, no matter why we might have started drinking alone, it turns into a self-perpetuating cycle. The reason for drinking alone on any given day is that we drank alone the day before. Here’s how Marc Lewis puts it in Biology of Desire:

“Brains just do what hundreds of millions of years of evolution have determined to be useful, and that includes identifying things that taste good or feel good to us. The brain distinguishes those things from everything else — the background music of the humdrum world — and propels us to go after them.”

In other words, that dopamine hit that gave us the rush of pleasure and, perhaps, made our problems fade into the background for a bit, becomes the be-all and end-all the more we drink alone. The main reason we find ourselves drinking alone today is that we did so yesterday — no matter what else is going on in our lives.

Drinking Alone: The Road to Addiction?

As we’ve established, drinking alone is a slippery slope. Research backs up what we know from experience: studies show that drinking alone could, indeed, be the road to addiction. A long-term study by a team from Carnegie Mellon University and the University of Michigan found that out of 4,500 adolescents who participated in an ongoing survey for 17 years, those who had a pattern of drinking alone were more likely to report alcohol use disorder (AUD) symptoms by the time they reached the age of 35.

The study included several controls for a number of risk factors that were likely to contribute to AUD — for example, a habit of binge drinking. Still, with those controls in place, the youngsters who fell into the pattern of solitary drinking as adolescents faced a 35% higher risk of developing AUD. Those who continued the pattern of drinking alone as young adults were even more at risk, facing odds that were 60% higher than their social drinking peers.

The team also found a significant difference in the ages of “lone drinkers,” with about a quarter of adolescents and close to 40% of young adults reporting solitary drinking. What does that mean? It means there’s opportunity for targeted interventions to educate and inform youngsters about the risks of sipping solo, before it develops into AUD.

Digging Deeper

Why exactly does drinking alone make alcohol addiction more likely? Let’s take a closer look:

• Changes in brain chemistry pave the way to dependence. As we mentioned earlier, drinking on a regular basis leads to dependence. Over time, we find ourselves drinking just to feel normal and experience withdrawal if we stop.
• It’s easier to miss the signs. Just as drinking alone makes it easier to miss the signs of alcohol misuse, it’s easier to slip into dependence without realizing it.

The result? We continue drinking, falling deeper into dependence as alcohol continues to take up more and more space in our lives. Eventually, it gets difficult to keep it under wraps, and people start to notice the changes. Still, the nature of AUD makes it difficult to stop in spite of the negative effects our drinking is having on all areas of our life.

Luckily, the very same ability of the brain to change itself in response to our drinking patterns can also be the key to getting us out! Known as neuroplasticity, it can serve as a lifeline out of the alcohol trap. By changing the way we see alcohol and engaging in activities that help restore our brain chemistry, we can find our way back to our authentic self again.

Healthier Alternatives to Drinking Alone

How do we promote neuroplasticity to make our habit of drinking alone a thing of the past? Science says there are several proven ways to get started and build momentum.

• Reframe your thinking. First and foremost, we need to understand alcohol’s effects on our body and mind while breaking through the illusion that drinking alone is providing us any actual benefit. Cognitive behavioral therapy provides a useful framework for unveiling and reframing cognitive distortions we might have around booze. Once we see it differently, the allure begins to fade automatically. (Check out Reframe’s CBT-based cognitive restructuring techniques and tools to help you with this process!)
• Get active. Physical activity works wonders in regulating our mood, keeping our body in tip-top shape, and staving off alcohol cravings. Exercise releases endorphins and oxytocin, makes us physically stronger, and helps repair the damage that alcohol left in its wake. Exercise also relieves stress by lowering cortisol (unlike alcohol, which tends to increase it). Want to kick it up a notch? Exercise in nature! (Check out “Green Exercise: The Benefits of Being Active in Nature” for a deep dive.)
• Get mindful. Mindfulness practices activate the parasympathetic nervous system, promoting relaxation and reducing stress. These techniques help manage cravings and provide a healthier way to cope with negative emotions. (Want to learn more? Take a look at “How Can Meditation Help Me Overcome Alcohol Misuse?”)
• Get creative. Creative pursuits are another booze-free way to naturally boost dopamine levels. Plus, you’ll end up with a painting to put on your wall, a handmade card to send to your in-laws, or a photo collage to post on Instagram!
• Find your people (and stick with them). Last but not least, stay close to people who support you. Drinking alone can lead to isolation, and it’s time to reconnect with those around you who are eager to help.

And remember, Reframe is here to support you every step of the way! With our science-backed tools to make alcohol a thing of the past and our thriving community of others who’ve been where you are and know what it’s like, we’re thrilled to be a part of your journey!