Harm reduction means using practical strategies to lower the risks and negative effects linked to alcohol and other substances. It’s also about respecting and supporting the rights of people who drink or use substances and making sure everyone has access to information and care.

On this page, you’ll find tips and advice to help you reduce the risks linked to drinking alcohol. We’ll share ways to stay safer, look after your health, and make informed choices about alcohol use.

Alcohol harm reduction tips

Tips to Reduce Harm When Drinking Alcohol

  • Stay hydrated: Drink water and make sure you have something to eat before or while drinking alcohol.
  • Don’t mix depressants: Avoid using alcohol with other depressant drugs (like GHB or benzodiazepines), as this can be very dangerous and increase the risk of serious harm, including breathing problems or death.
  • Protect your drink: Only accept drinks you have seen being prepared, and don’t leave your drink unattended to help prevent spiking.
  • If you think you’ve been spiked: Stay with a trusted friend (not someone you’ve just met) and get to a safe place, such as your home, a hospital, or a police station.
  • Avoid mixing drugs and alcohol: Don’t use drugs, especially cocaine or benzodiazepines, when you’re drinking.
  • Stay in control: Avoid buying drinks in rounds, and alternate alcoholic drinks with soft drinks.
  • Take your time: Sip your drink slowly—there’s no need to rush.
  • Don’t drive: Never drive after drinking, even if you’ve only had one drink—it could put you over the legal limit.
  • Be careful the next morning: If you’ve had a heavy night, you could still be over the limit the next morning. Avoid driving until you’re sure you’re safe.
  • Track your drinking: Keeping a drinks diary can help you stay aware of how much you’re drinking. We can provide one if you’d like—just ask us!
  • Don’t stop suddenly if dependent: If you are physically dependent on alcohol, do not stop drinking suddenly, as this can be dangerous. Please reach out for support.
  • Choose lower-strength drinks: Try drinks with a lower alcohol content than you usually have.
  • Dilute your drinks: Adding mixers (like making a shandy) can help reduce the amount of alcohol you’re drinking.

If you have any questions or want more support, our team is here to help.

How much is too much?

The Chief Medical Officers’ guidelines for both men and women is that:

  • To keep health risks from alcohol to a low level, it is safest not to drink more than 14 units a week on a regular basis.
  • If you regularly drink as much as 14 units per week, it is best to spread your drinking evenly over 3 or more days. If you have one or two heavy drinking episodes a week, you increase your risks of death from long term illness and from accidents and injuries.
  • The risk of developing a range of health problems (including cancers of the mouth, throat and breast) increases the more you drink on a regular basis.
  • If you wish to cut down the amount you drink, a good way to help achieve this is to have several drink-free days each week.

If you need help with alcohol units, use Alcohol Change UK’s unit calculator.

Here are some basic tips to help you reduce your alcohol use:

  • Keep a drinks diary (we can provide you with one just ask)
  • Do not stop drinking suddenly if you are physically dependant
  • Try drinking something with a lower alcohol strength than ususal
  • Dilute your drinks…. ‘shandy is handy’
  • Space your drinks out – try making them last longer or have a non-alcoholic drink in between them
  • Drink plenty of water
  • Eat regularly
  • Do not drink and drive
  • Try not to use drugs if you are drinking (especially Cocaine or Benzo’s)

Have you…
ever woken up after drinking and struggled to remember what happened, or found that your drinking has caused problems with friends, family, or at work? When alcohol starts to affect your relationships, job, or health, it might be time to think about making a change.

The Rethink Your Drink quiz can help you understand your drinking habits, see if your drinking is risky, and find out what steps you can take to make positive changes

  • Rethink Your Drink

    Visit the Hampshire County Council Website

    See resources, tips and advice on alcohol from Hampshire County Council, as well as a quiz to find out if you are drinking too much.

  • Drinkline

    Free online chat service for anyone who is looking for information or advice about their own, or someone else’s, drinking. Trained advisors are on hand to give you confidential advice from 9am-2pm on weekdays.

  • Alcoholics Anonymous (AA)

    Visit the AA website

    AA is a free self-help group. Its "12 step" programme involves getting sober with the help of regular support groups.

    Call free 0800 917 7650 or email help@aamail.org

  • Al-Anon Family Groups

    Visit the Al-Anon Family Groups website

    Al-Anon Family Groups offer support and understanding to the families and friends of problem drinkers, whether they are still drinking or not.

    Alateen is part of Al-Anon and can be attended by those aged 12-17 who are affected by another person's drinking, usually a parent.

Accessing our service for alcohol support

Realising you have a problem with alcohol is the first big step to getting help.

For free, confidential, and non-judgemental support, you can refer yourself online by clicking the button below.

If you are a professional and want to refer someone (with their consent), you can also do this online using the button below.