Understanding Understanding AlcoholAlcohol

The following pages provide information on:The following pages provide information on:

The effects of alcoholThe effects of alcohol

Understanding unitsUnderstanding units

Recommended drinking limitsRecommended drinking limits

The calories in alcoholThe calories in alcohol

Tips for drinking sensiblyTips for drinking sensibly

Contact details for further informationContact details for further information

Understanding Alcohol!Understanding Alcohol!

In general, people drink alcohol to relax, celebrate special In general, people drink alcohol to relax, celebrate special

occasions or to enhance social gatherings.occasions or to enhance social gatherings.

Many people drink in moderation and within the Many people drink in moderation and within the

recommended limits.recommended limits.

However, others are drinking too much and in the long term However, others are drinking too much and in the long term

this could be damaging their health and well being.this could be damaging their health and well being.

It is important to understand the impact alcohol can have in It is important to understand the impact alcohol can have in

order to make decisions about what and how much you are order to make decisions about what and how much you are

drinking.drinking.?

The short & long terms effects of The short & long terms effects of Alcohol….Alcohol….

....moderate intake can make life enjoyable but ....moderate intake can make life enjoyable but over consumption can be damaging to our healthover consumption can be damaging to our health

Aggression, depression, co-ordination & reactions impaired.

Puffy eyes, “drinkers’ nose”, looking flushed.

Increased blood pressure, weakened heart muscle, blood clotting.

Irritation to stomach & small intestine leading to vomiting & diarrhoea. Stomach ulcers.

Impaired kidney function, urinary infections.

Vision is blurred, speech slurred & inhibitions reduced. Blackouts.

Cancer of the mouth & throat.

Liver damage leading to breakdown, cirrhosis & cancer.

Increased blood flow to the skin causing loss of body heat & sweating.

Impaired sensation leading to falls

How much alcohol is in your favourite How much alcohol is in your favourite drink?drink?

….and how is this measured?….and how is this measured?

The strength of an alcoholic drink will depend on how much The strength of an alcoholic drink will depend on how much

pure alcohol (ethanol) it containspure alcohol (ethanol) it contains

This information will be shown on the side of a bottle / can This information will be shown on the side of a bottle / can

as as %ABV%ABV (percentage of alcohol by volume) (percentage of alcohol by volume)

The higher the The higher the %ABV%ABV, the stronger the drink!, the stronger the drink!

Drinks are measured in Drinks are measured in Units Units to help us keep a track of how to help us keep a track of how

much we are drinkingmuch we are drinking

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Counting units…..Counting units…..

….what makes it all add up?….what makes it all add up?

In Ireland, a unit is In Ireland, a unit is 10ml or 8 grams10ml or 8 grams of pure alcohol of pure alcohol

The number of units in a drink will depend upon The number of units in a drink will depend upon

– the strength of your drink the strength of your drink

– how much of it there ishow much of it there is

For example:For example:

– A glass of wine at 8% ABV in a 175ml glass = A glass of wine at 8% ABV in a 175ml glass = 1.4 units!1.4 units!

– A glass of wine at 13% ABV in a 175ml glass = A glass of wine at 13% ABV in a 175ml glass = 2.3 units!2.3 units!

– A glass of wine at 13% ABV in a 250ml glass = A glass of wine at 13% ABV in a 250ml glass = 3.25 3.25

units!units!

Can you tell the difference?Can you tell the difference?

1.4

2.3

Once you know the %ABV of a drink you can work out how Once you know the %ABV of a drink you can work out how many units you are drinking using this calculation:many units you are drinking using this calculation:

quantity of drink (ml) x %ABVquantity of drink (ml) x %ABV

10001000

So a So a 330ml330ml bottle of beer at bottle of beer at 5% ABV5% ABV can be worked out as: can be worked out as:

330 x 5330 x 5 = 1650 = 1650

1650 / 1650 / 1000 1000 = 1.65= 1.65

So the bottle contains So the bottle contains 1.651.65 units of alcohol! units of alcohol!

Working it out for yourself!Working it out for yourself!

How much alcohol is in standard drinks?How much alcohol is in standard drinks?

…..sobering thought!…..sobering thought!

DrinkDrink %ABV%ABV Units Units

Pint of beer Pint of beer (568ml)(568ml)

3.5% - 4%3.5% - 4% 2 – 2.5 units2 – 2.5 units

Bottle of beer Bottle of beer (330ml)(330ml)

4.5%4.5% 1.5 units1.5 units

Pint of stout Pint of stout (568ml)(568ml)

4.2%4.2% 2 units2 units

Small glass of Small glass of wine (125ml)wine (125ml)

12.5% - 13%12.5% - 13% 1.5 units1.5 units

Spirits (35ml)Spirits (35ml) 37.5% - 40%37.5% - 40% 1.5 units1.5 units

Alcopop (275ml)Alcopop (275ml) 5% - 5.5%5% - 5.5% 1.5 units1.5 units

Recommended drinking limits…..Recommended drinking limits…..

….a guide to safe and moderate drinking….a guide to safe and moderate drinking

Medical opinion recommends the following drinking limitsMedical opinion recommends the following drinking limits– Men: Men: lessless than than 21 units21 units per week per week– Women: Women: lessless than than 14 units14 units per week per week

It is important not to drink too much in a single dayIt is important not to drink too much in a single day– Men should not drink more than Men should not drink more than 4 units4 units in a dayin a day– Women should not drink more than Women should not drink more than 3 units3 units in a dayin a day

Its is recommended that people Its is recommended that people DO NOTDO NOT drink the drink the maximum amount each day – that would exceed the maximum amount each day – that would exceed the weekly limit!weekly limit!

Try to spread your drinking out over the week, and allow Try to spread your drinking out over the week, and allow yourself at least a couple of alcohol-free days a weekyourself at least a couple of alcohol-free days a week

How many calories are in a drink?How many calories are in a drink?

…..it’s not called a ‘beer belly’ for nothing!…..it’s not called a ‘beer belly’ for nothing!

Alcohol has a high calorie contentAlcohol has a high calorie content It contains It contains 7 calories7 calories per gramper gram – almost as many per gram – almost as many per gram

as as FAT!FAT! The images below give an approximate idea of the calorie The images below give an approximate idea of the calorie

content of some common drinks:content of some common drinks:

Pint of lager/cider = 200 calories

Bottle of stout = 105 calories

Red wine 125ml = 85 calories

White wine medium (125ml) = 85 calories

Spirits (25ml) = 50 calories

Baileys (25ml) = 50 calories

And the calories don’t stop there!And the calories don’t stop there!

….alcohol increases blood sugar levels, leaving us ….alcohol increases blood sugar levels, leaving us feeling hungry!feeling hungry!

Unfortunately at the end of the night, food options are Unfortunately at the end of the night, food options are limited to fatty or ‘junk’ food!limited to fatty or ‘junk’ food!

Cutting down on alcohol is a great way to cut down on the Cutting down on alcohol is a great way to cut down on the total number of calories you consume!total number of calories you consume!

130

calories 250

calories 400

calories

260

calories

400

calories 500

calories

Tips for safer drinking….Tips for safer drinking….

….the body can only deal with 1 unit of alcohol per ….the body can only deal with 1 unit of alcohol per hour so help it out!hour so help it out!

Always Always eat a mealeat a meal before you go out drinking before you go out drinking Try not to drink if you are thirsty – quench your thirst Try not to drink if you are thirsty – quench your thirst

with water or a non-alcoholic drink firstwith water or a non-alcoholic drink first Avoid salty snacksAvoid salty snacks because these will make you thirstier because these will make you thirstier Try to have a few glasses of Try to have a few glasses of waterwater during the night during the night Consider switching to a Consider switching to a lower strength alcoholic drinklower strength alcoholic drink Always Always dilute spiritsdilute spirits, but be careful if using fizzy mixers , but be careful if using fizzy mixers

– the gas in them speeds up the rate at which the – the gas in them speeds up the rate at which the alcohol enters our system! alcohol enters our system!

Pour home drinks wisely – Pour home drinks wisely – use a measure for spiritsuse a measure for spirits!! Allow yourself a couple of Allow yourself a couple of alcohol free nightsalcohol free nights during the during the

weekweek Try not to exceed the recommended daily drinking limitsTry not to exceed the recommended daily drinking limits Don’t binge drinkDon’t binge drink

If you need more information……If you need more information……

Support & advice for people with drink problems:Support & advice for people with drink problems:

Alcoholics Anonymous - Belfast 028 90434848Alcoholics Anonymous - Belfast 028 90434848

- Dublin 01 4538998- Dublin 01 4538998

Further information on health issues:Further information on health issues:

Health Promotion Agency – Belfast 028 90311611Health Promotion Agency – Belfast 028 90311611

www.healthpromotionagency.org.ukwww.healthpromotionagency.org.uk

Health Promotion Unit – Dublin Health Promotion Unit – Dublin 01 6354000 01 6354000

www.healthpromotion.iewww.healthpromotion.ie