What exactly does the term “14 units of alcohol per week” mean, and why is it important for your health? The UK’s official drinking guidelines recommend that both men and women should not regularly consume more than 14 units of alcohol per week to keep the risks of illnesses like cancer, liver disease, and heart disease at a lower level.
Key Takeaways:
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1 unit = 10ml or 8g of pure alcohol
14 units per week = lower health risks
Spread units over 3+ days
Avoid binge drinking
Pregnant women should avoid alcohol
What Does 14 Units of Alcohol Look Like?
To put 14 units of alcohol into perspective, it’s equivalent to around 6 pints of average-strength beer or lager (4% ABV), 10 small (125ml) glasses of lower-strength (12%) wine, or 7 pints of average-strength (4%) lager plus 14 single measures of spirits (37.5% ABV). One unit equals half a pint of average-strength (4%) lager, a single (25ml) measure of spirits (37.5% ABV), or two-thirds of a 125ml glass of 12% wine.
Why 14 Units?
The UK’s Chief Medical Officers advise that drinking up to 14 units per week keeps the risk of certain illnesses lower than higher consumption levels, but does not eliminate risk entirely. Studies indicate that regularly drinking above 14 units per week significantly increases the risk of diseases, with exceeding 35 units for women and 50 units for men defined as “higher risk” drinking and often correlating with health damage.
These recommendations are based on a 2016 review of alcohol-related health risks; previously, “moderate” drinking was believed to be heart-protective, but new evidence disputes this.
Minimizing Risks
If you do drink 14 units per week, it’s important to spread them over 3 or more days and avoid binge drinking. Do not “save up” and have them all in one or two sessions. Include several drink-free days per week to further minimize health risks. Pregnant women or those planning pregnancy should avoid alcohol entirely.
The UK’s drinking guidelines are designed to help you make informed choices about alcohol consumption and keep the associated health risks as low as possible. By understanding what 14 units looks like and how to drink within the recommended limits, you can enjoy alcohol safely and responsibly.
Sources:
NHS
The Independent
UK Government
CDC
Knowledge4Policy
