Tips on Cutting Down for Sober October USA

Sober October USA

Tips on Cutting Down

Carry on your good work from October through to November and beyond. Here are some practical tips if you want to try to cut down on the amount of alcohol you’re drinking.

Quench your thirst!

Before you start drinking, quench your thirst with a non-alcoholic drink.

Drink slowly

Have a drink of water with your alcoholic drink.

Make every second drink non-alcoholic

Alternate between alcoholic and non-alcoholic drinks. This will help space out your drinks.

Eat when you drink

Eat food when you’re drinking, but avoid salty foods – these make you thirstier.

Dilute your alcoholic drinks

For example, a shandy (beer with lemonade) or a wine spritzer (wine with mineral water).

Treat yourself

Alcohol isn’t the only thing you can indulge in. Why not try a fruity mocktail, trendy raw juice, or perhaps a smoothie or milkshake? The list is endless!

Alcohol-free days

Designate at least two alcohol-free days a week.

Know your standard drinks

Buy an alcohol measure for at home. Remember, one standard drink equals:

  • 285 ml of beer (one glass of beer)
  • 100 ml of wine (one small glass of wine)
  • 30 ml of spirits (one measure of spirits)

Try not to use alcohol as a stress relief

Find other alternatives like exercise, cooking a nice meal, or going for a walk.