However with the ‘many’ social gatherings taking place it can be all too easy to over-indulge and get caught up in the ‘spirit’ of things losing track of how much you are actually drinking, therefore it is important to be aware of how much alcohol can be consumed safely, and to develop strategies to ensure that you do not drink too much.
The Department of Health and Children advises that up to 21 standard drinks a week for men is considered low risk. It is important to note that this is spread out over the course of the week and not saved up for one session or big night out (Christmas office party!). This equates to a daily limit of 3 or 4 standard drinks with some alcohol free days dispensed throughout.
It is worth noting that a standard drink measures the amount of alcohol and NOT the amount of liquid you're drinking. One standard drink equates to 10 grams of pure alcohol.
Drinking too much alcohol can lead to serious health conditions such as liver damage, as well as mental health conditions like anxiety and depression. Alcohol is a diuretic - the more you drink the more dehydrated you become, and with the inevitable frequent trips to the loo important salts are flushed away which are essential for the optimal functioning of your nerves and muscles. An imbalance can result in nausea, fatigue, and headaches – symptoms synonymous with the common hangover.
If you find that you end up drinking more than you should over the holiday period there are a few things you can do to see you through the festive season with your health intact and help ease the morning after effects.
Tips for Drinking Sensibly and Surviving the Morning After:
Fill Up: Eat before you go out – a proper meal will help slow the rate at which you absorb the alcohol. If you drink on an empty stomach 20% of the alcohol is absorbed directly across the stomach wall and can reach the brain 60 seconds later. Eating beforehand slows down alcohol absorption, and including some fat in the meal slows the process even more. Whilst out keep tucking into the nuts and nibbles as they'll also aid slow down the absorption of alcohol.
Stay Away from the Dark-Side: Darker drinks such as whisky, red wines and dark beers have a higher content of chemicals called congeners, which increase the hangover effect. Stick to white beverages such as wine and ‘white' spirits like gin and vodka – these are relatively ‘clean' spirits as they're distilled twice. Avoid consuming a variety of different drinks.
Mix it Up: Pace yourself with water or a soft drink after each alcoholic drink – this will keep you well hydrated and reduce the alcohol intake. Drink slowly for the first hour of the night – with no more than one alcoholic drink every hour. The liver can only process 1/2 oz of alcohol (the amount in a typical drink) every 60 minutes. Don’t feel that there is a need to join in on every round, though drinking etiquette would encourage that you only opt out when it is not your round – you don’t want appear as Scrooge or do you?
Avoid fizzy drinks as they hasten the absorption of alcohol into the bloodstream.
Take a Walk on the Safe Side: Don't accept drinks from strangers and never leave your drink unattended – yes this precaution is not gender specific, it applies to us guys as well. Keep an eye out for your friends and ensure your phone is fully charged.
Make sure you know how you are getting home at the end of a night out. If you're going as a group and taking a car, then decide beforehand who's going to be the designated driver and never accept a lift from someone you know has been drinking. If you are leaving the motor at the watering hole ensure that it is parked in a well lit place. Pay attention to signage that pertains to responsibility of one’s own property.
Walking home in the fresh air after a night out can help reduce the effects of a hangover. If you can't manage this safely, hail a taxi or check your local public transport schedule before going out. Avoid walking on your own and don't let your friends wander off by themselves - especially if they're drunk!
Waterworld: Alcohol dehydrates the body and contributes to a hangover so drink plenty of water before going to bed and again in the morning. Drink two large glasses of water before hitting the hay - you might be up a few times in the night, but you won't be dehydrated, and you'll hopefully avoid that thumping headache in the morn. Alcohol is a depressant, so tea or coffee may give you that temporary lift but they can also dehydrate you at the same time.
The Morning after the Night Before: Be mindful of the next day as you may still have alcohol in your system. It takes an hour after you drink for your body to start processing the alcohol in your system and at least one hour to eliminate each unit of alcohol.
Any ‘Hair of the Dog’ remedies are best well-avoided as it will only make you feel worse and prolong the pain. If you're feeling queasy, antacid liquid or tablets will settle the tum-tums.
When you get up (eventually), reach for a large glass of pure orange juice or should you have the willpower prepare a fruit smoothie as this can help replace lost vitamins as well as fight the thirst.
Drinking lowers your blood sugar level, so eat as soon as you can. Eating a slice of toast spread with a little marmalade, jam or honey will boost sugar levels. Bananas, cereal, or scrambled eggs are also considered good morning-after snacks. Contrary to popular belief a greasy fry, though tempting, will only dehydrate you even more. And finally, the best known cure on record for a hangover – Don’t Drink.
Christmas cheer to you all.
