Alcohol Fact Sheet
Drinking alcohol is fine in moderation. However drinking more than the
recommended amount can seriously damage your health affecting the liver,
heart, and other vital organs. It is therefore important to be
aware of the facts and effects of alcohol.
What happens when you drink alcohol?
• Drinking alcohol dehydrates your body and lowers the blood sugar level,
resulting in a hangover. Low blood sugar produces the feeling of
drowsiness, weakness, trembling, faintness and hunger.
• Messages take longer to travel to the brain, slowing down the brains response,
reactions and co-ordination
Alcohol in relation to diet
•
Alcoholic drinks are high in calories but empty nutritionally. The body cannot
store alcohol calories in the same way as calories produced by food.
•
This means that if alcohol is consumed in addition to a normal diet, alcohol
calories are used by the body whilst food calories are stored as fat.
•
If an individual reduces food consumption to compensate for the alcohol,
then poor nutrition is at risk because alcohol does not contain the
vitamins, proteins and other necessary nutrients present in food.
What are the calorie contents of alcoholic drinks?
1 pint beer / larger = 170-300 calories
1 Vodka and orange = 130 calories
= 140 calories
1 gin and tonic
= 90 calories
1 whisky
1 glass of white wine = 55 calories
•
Approximately 300 calories will produce 3 pounds of fat
2½ pints of beer a day for 2 weeks could put on 3 pounds of weight
•
2 gin and tonics a day for 5 weeks could put on 3 pounds
What are safe drinking levels?
SENSIBLE LIMITS
21 units or below
14 units or below
MALE
FEMALE
UNHEALTHY LEVELS
22 - 27 units
15 - 20 units
TOO MUCH
28 units
21 units
Over and above these limits could seriously damage your health
What is the equivalent of 1 unit?
1 single pub measure of spirits
1 small glass of sherry or fortified wine
1 small glass of table wine
½ pint of ordinary beer, lager or cider
¼ pint of strong beer, lager or cider
How can you calculate the volume of alcohol in various drinks?
You can work out the exact number of units in a particular drink by
multiplying the volume of the drink (in ml) by the %ABV (Alcohol By Volume)
and dividing it by 1000 e.g. the number of units in a 300ml bottle
of lager with a 5%ABV is:
330 x 5 = 17 units
1000
Wine
Amount
125ml Glass
175ml Glass
75cl Bottle
75cl Bottle
Sherry and Port
ABV
12%
12%
10%
12%
Units
1.5
2.1
7.5
9.0
ABV
5%
5%
8%
8%
Units
1.65
2.2
3.5
4.0
ABV
Units
1
Alco-Pops
Amount
330ml Bottle
200ml Bottle
Beer or Cider
Amount
330ml Bottle
440ml Can
440ml Can
500ml Can
Amount
50ml measure
ABV
10%
12%
Units
7.5
9.0
Low Alcohol Beer
Amount
125ml Glass
ABV
12%
Units
1.5
What are the long and short-term effects of alcohol?
LONG-TERM EFFECTS
Obesity
Increase risk of developing cancer of
throat, mouth, stomach and lungs
Damages heart, liver, brain, stomach
ulcer, social relations
pneumonia
Depressant drug
Increased blood pressure
SHORT-TERM EFFECTS
slower reactions and responses
drunkenness > hangover >
dehydration
Decreased blood sugar levels leading
to tiredness, irritability and fainting
vitamin B deliciency
Sleep — not fully rested
Decreased blood pressure
What are the warnings signs to identify a drinking problem?
Each days drinking patterns will be very similar
Alcohol is always required on hand
Often drinking limits will be set but not be kept to
Often too much money is spent on alcohol at the expense of other
things
Increase in accidents and injuries caused by alcohol related behavior
Feelings of sickness, irritability, and often experiences the shakes, sweating
in the morning or middle of the night
How do you reduce your drinking habits?
Try to plan how much you will drink and stick to it e.g. drink diary, then when
you have cut down assess the money you have saved and reward yourself.
Always dilute drinks if possible: Top up spirits with mixers, and alternate
alcoholic with alcoholic-free or low alcohol drinks.
Do not keep alcohol in the house and don’t drink alone.
Have days off and avoid binges. Aim for 2 or 3 alcohol days per week.
Pace your drinking: Sip your drink slowly making it lost longer, have halves and
single measures rather than pints and doubles, chose lower strength drinks
Its OK to say “no”