Drink-free days – your ultimate guide
You’ve decided to cut down on your drinking by having more drink-free days each week. Great decision!
If you drink regularly, having at least three drink-free days each week can help you cut down and reduce the risks associated with alcohol. The UK Chief Medical Officers advise that, if you regularly drink as much as 14 units a week, it's best to spread your drinking over three or more days, with several drink-free days.
But the week is looking pretty long, and it’s understandable to feel a little at a loss for inspiration when it comes to what to do with your drink-free days.
We understand, and that is why we have put together this guide, full of unique ideas to inspire you on your drink-free days.
Why have drink-free days?
Taking regular days off alcohol can be a useful way to reduce how much you drink across the week. It can also help you notice when, where, and why you tend to drink.
It's about finding a pattern that works for you and making small changes that can add up over time.
Drink less overall
Having alcohol-free days can make it easier to reduce the amount you drink across the week.
Break the habit
If drinking has become part of your usual evening routine, taking a day off can help you find other ways to unwind.
See how you feel
A few days without alcohol can help you reflect on your drinking and whether you'd like to make further changes.
This page is updated regularly so, remember to keep it saved on your browser.
Make you drink-free days feel like a treat
You don't have to drink water all evening just because you're not drinking alcohol.
Why not try:
Alcohol-free beers, wines and spirits
Sparkling water with fresh fruit
Flavoured tonics
Homemade mocktails
Kombucha
Iced tea
Cordials and spritzes
Alcohol-free doesn't necessarily mean calorie-free, so check the label if calories are important to you.
By yourself
Ideas for when it's just you.
Getting outside can be a simple way to change your usual routine and give yourself something else to focus on. You don’t need to plan anything complicated, even a local walk can help you make the most of a drink-free day.
Go for a walk: put on a playlist or podcast and head out for a walk around your area. Even a short walk can be a good way to switch off after a busy day.
Go for a cycle: get on your bike or hire one and explore your local area. You could plan a route or enjoy a leisurely ride.
Visit a park or beauty spot: pack a picnic and head somewhere with a good view. You can aim to discover a new spot each time you head out.
Try an outdoor activity:from gardening and paddleboarding to tennis, golf or a game of football, doing something active can be a great way to fill the time you might spend drinking.
Learn something new
Yes you could learn a new language ready for your dream holiday, but how about other pursuits like learning to code, to tap dance, create origami masterpieces or cross-stich pictures. Do it three times a week and think of what you could achieve!
Get reading
Reading a book is a great way to switch off your mind and escape into a fictional world. Can be done anytime and anywhere, even if it’s not a book you would normally choose, can be enriching.
Get social
If drinking is normally a part of your social plans, there are plenty of ways to still spend time with friends and family.
Go for a coffee
Meet a friend for a coffee, tea or another favourite drink and catch up without the usual trip to the pub.
Meet for dinner
Enjoy a meal and a catchup, and choose an alcohol-free drink to go with it. You could even take turns picking somewhere new to eat.
Try an alcohol-free pub or bar
More pubs and bars now offer a wider choice of alcohol-free drinks, so you can still enjoy the atmosphere of going out without drinking alcohol.
Plan a day trip
Visit somewhere you’ve never been before, explore a new town or take a trip to a local attraction.
Ideas with a partner
Ideas that are great for two
Say it with food
If an evening of takeaway and a film has lost its charm on date night, how about planning a menu that is out of your comfort zone and splitting the cooking?
Mocktail master class
Challenge each other to come up with your most inventive alcohol-free cocktail. It could end up being your drink of choice!
Go screen-less
Make a commitment to go screenless for the evening. How about digging out a big jigsaw puzzle or a board game? Or creating each other a playlist of your favourite songs from your teenage years? Light up your living room with candles and tell each other ghost stories? Trust us, times flies with lots of smiles when you’re not doomscrolling.
Ideas with the family
Activities for those who have to factor in their children, big and small.
Games night
Spend time with the family by getting out the board games, card games or host a family quiz for a fun evening at home.
Film night
Choose a family favorite, make some snacks, and turn it into a movie night. A great way for everyone to switch off and spend a couple hours together.
Cook a meal together
Try a new recipe or a family staple and get everyone involved in preparing dinner. An evening of team work and enjoying time together.
If you have any ideas that you would like to add to our Drink Free Days guide please send us an email, we would love to hear from you.
Find out more
Can alcohol affect sports performance and fitness levels
Keep track with the MyDrinkaware app
Want to make your drink-free days a regular part of your week? The MyDrinkaware app can help you keep track of your drinking and see how your choices add up over time.