drinks i drank v7 - jennifer campbell | charity...

Drink like a fish last night?

(or shouldn't have)

presents

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How many units do you really drink in a week? And how many calories

are in those units?

This handy diary lets you work it out. It'll also help you look at how

healthy your lifestyle is in general.

Keep it in your bag or your pocket when you go out, so you can scribble

in it on the way home. All the information you need on units and calories

is at the back of the diary.

Then, at the end of the month, turn to our “How did you do?” guide to

see how your drinking habits compare to the safe guidelines. You might

be surprised – pleasantly or otherwise!

Drinkaware is an independent

charity with the sole purpose of

providing people with information

about alcohol and its effects.

We want to dispel the myths and

present the honest facts about

alcohol, so you can make an

informed choice about drinking

for yourself.

How I did this week:

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Checklist:(Healthy things I did this week)

Two alcohol-free days?

30 minutes’ moderate exercise each day?

Healthy eating...most of the time?

8 hours’ sleep per night?

2 Large glasses of red wine

Stressful day so pubwith flatmate Scampi at night.

New bar in town.Didn't drink too much, but Scampi was slurring his words!

Bottle label says there's 9 units in the bottle, I've had 2/3 of it, so 6 units.

370

0

0

3

1

£0

£8

£10

£3.50

Gym after dinner,no booze today!

None!

3 Vodka and cokes165 from vodka,

260 from coke = 425

3 wines - medium, 2 beers and 2 tequilas

A few drinks became a big night, really drunk, might have fallen over, oops! Scampi probably the only person more wasted than me...Missed lastbus home and had to get a taxi - bloody expensive!

wine - 6, beer - 3.3 (says 1.65 on bottle), tequila - 2= 11.3

784 + 500 from pizza on way home = 1284!

£35 + £20 taxi = £55

one G+T55 in G + 80

in T = 135Cinema with Scampi,drink after. Just 1 though!

2 white wines (large)6

370

£0

Dinner at new squeeze's flat. Ended up drinking again. Oops.

Hungover day watching TV

long week, not enough sleep

Can't believe I drank and spent so much this week!

And the calories!Argh!

All the information you need to work outunits and calories is on page 21

None 0

0

nothing (good thing, after yesterday!)

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Did you know...?

You might feel tired the day after because when you go to bed drunk you may only have 1-2 cycles of REM sleep (the type of sleep that leaves you refreshed) compared to 6-7 cycles normally.







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Did you know...?

About 10 million people in England drink above the recommended guidelines-that's 1 in 4 people.







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Did you know...?

Drinking after a workout may cancel out your efforts because alcohol can impede muscle growth.







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How I did this week: Did you know...?

It would take more than an hour of ironing to burn off the 130 calories in a medium-sized (175ml) glass of wine.







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This next section will tell you all you need to know about the effects

drinking at your level could be having.

The Government’s offi cial guidelines say that men should drink no

more than 3-4 units per day. For women, it’s 2-3 units per day.

Experts also say you should have at least two alcohol-free days

each week.

Obviously, it’s also recommended that you stay healthy in other

ways too, through a good diet, exercise and plenty of sleep.

So how do your drinking and other habits stack up?

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You drank...within the recommended guidelines all the time, and had at least two days off each week

Well done! By drinking within

the guidelines, it’s unlikely you’ll

do any damage to your health

through alcohol.

Extra brownie points if you’re

ticking most of the boxes on the

health checklist each week too!

But make sure to carry on being

aware of what you drink. It’s

easy to let your intake gradually

creep up with a few extra drinks

here and there, especially when

you’re on holiday and at certain

times of year, like Christmas.

You drank...within the recommended guidelinesmost of the time

Is one big night out a week

making your weekly total shoot

up? Or maybe you like a drink

or two every day, and you’re not

taking your couple of days off?

It might not seem like you’re

going over the top, but those

extra units can still cause

you problems.

Let’s start with your waistline.

There are loads of calories in

alcohol; one pint is the same as

a chocolate bar (250 calories).

Your drunken night out on a

Friday or Saturday could well end

up with you having an accident

too. More than 10,000 young

people end up in hospital every

year because of alcohol.

Then there’s the more serious

health stuff: you’re more likely

to get liver disease, cancer and

have a stroke or mental health

problems like depression.

Drinking at your level, it wouldn’t

take too much effort to cut back a

little, so why not give it a go?

You drank...a good bit more than the guidelines

When you start having more

than one big night out a week,

or it’s more like three or four

drinks you’re having after work,

you’re moving into risky territory,

booze-wise.

Obviously, the more you drink,

the more likely you are to get

nasty diseases like cancer and

liver disease. Then there’s the

greater risk of having an accident

when you’re drunk.

Drinking well beyond the

guidelines won’t leave you

looking too great either. Nobody

looks too hot the morning

after the night before, but over

time drinking can cause more

permanent damage to your skin,

hair and nails.

Time to have a think about a few

changes to your habits, before

your body takes action itself.

You drank...way more than the guidelines

If you’re male and drinking

more than eight units a day or

a woman drinking more than six,

several times a week, it’s time to

take action.

Doctors say drinking at this

level is “defi nitely harmful” to

your body. In fact, steadily

drinking this much makes you

many times more likely than the

average person to get cancer of

the mouth, throat, or liver. Ouch.

You should really look at cutting

back. Read on for tips, or visit our

website www.drinkaware.co.uk

for more help.

cont.

Think about whatyou’re drinking

Some drinks have more alcohol than others. For example, a single measure of vodka has one unit, while a pint of

standard beer has more than two. Bear this in mind if you’re trying to

limit your units.

Cut down the numberof nights you drink

Perhaps you could limit your drinking to only a few nights

a week, and then not goover the top?

Do something different

There are lots of great nights out that don’t revolve around the pub. Check out our website www.drinkaware.co.uk for

some great ideas.

Alternate with soft drinks

Have a soft drink after every alcoholic drink when you’re out.

Not only will this stop you guzzling the booze down, it’ll help keep you hydrated, lessening any hangover.

Save money

Keep a record of how much you’re saving by drinking less. £20 saved per week translatesto more than £80 a month, or

£1,040 per year... Just think what you could do with that...

Keep a list of whyyou’re doing it

If you’ve decided to cut down, it’s easy to let your motivation wane after a while. Keep it up by writing down a list of your reasons for cutting back

and leave it where you cansee it every day.

Keep using ourdrinks diary online

We’ve got a drinks diary you can fill in on our website. Continuing to monitor what you’re drinking is a sure-fire way to keep your alcohol

intake under control.

Make an excuse

While it seems extreme to have tomake excuses, sometimes if you’vegot really pushy friends and you’re determined to cut back, it’s what

you’ve got to do. Why not try“I’m in training” or “My mum’s

visiting tomorrow”?

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The table opposite tells you all you need to know about how much

alcohol and how many calories are in your favourite drinks.

If you can’t fi nd your drink, or want absolutely precise information, use

the unit calculator on our website www.drinkaware.co.uk – it’ll give you

the exact unit and calorie content of most major brands of drinks.

You can also work out the units for yourself with this handy sum:

On our website www.drinkaware.co.uk you’ll fi nd everything you ever

wanted to know about alcohol. We have more advice and information

on everything from cutting down to dealing with hangovers to the

health effects of drinking.

You can use the unit calculator we have on the website to see exactly

how many units and calories are in different measures of most of the

major brands of alcohol.

Then you can use our online drinks diary to carry on monitoring your

alcohol intake in the future, once this diary’s full.

Strength (ABV) x Volume (ml)

1000= No. of units

For example, a 250ml glass of 13.5% wine is:

13.5 x 250 ÷ 1000 = 3.38 units

DRINK TYPEALCOHOLCONTENT

MEASURE/SIZE UNITS CALORIES

Beer 4 - 5 % Pint 2.5 218

RegularCider 3.5 - 4.5 % 500ml 2.25 215

Wine/Champagne 12% 125ml glass 1.5 93

175ml glass 2 130

250ml glass 3 185

GinVodkaRumWhiskyTequila

35 - 40% 25ml (single) measure 1 55

Alcopop 5.5% 275ml bottle 1.5 187

The above information is intended as a guide only. Some brands may contain fewer or more

units and/or calories than indicated above. For complete accuracy you are advised to check

labels or contact the manufacturer.

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Using this diary is the fi rst step to paying

more attention to your drinking – so well

done for fi lling it in! If you decide you want

to cut back, Drinkaware can help

at every step of your journey with

information and tips. Just visit our website

www.drinkaware.co.uk

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drinks i drank v7 - jennifer campbell | charity...

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