A Guide To Alcohol Units: What They Mean and Why They Matter

When it comes to alcohol units, lots of people are confused. After all, no two drinks are the same and a pint of beer, a large glass of wine and a small spirit can all contain very different amounts of alcohol, even if they look similar-sized. Here, we explain what alcohol units are, how they’re calculated and why they matter.

What Is An Alcohol Unit?

An alcohol unit is a standard way of measuring the amount of pure alcohol in a drink. Alcoholic drinks come in different strengths and serving sizes, so counting drinks alone doesn’t offer an accurate picture of how much alcohol you’re consuming.

For example, a pint of strong premium lager contains more alcohol than a pint of lower-strength lager, and a large glass of wine contains almost twice as many units compared to a small glass. 

Learning about alcohol units allows you to: 

• Make informed decisions when it comes to drinking
• Compare different alcoholic drinks
• Keep track of your weekly intake
• Stay within recommended drinking guidelines if you choose to drink

What are Alcohol Units Based On?

Alcohol units are based on two things: the volume of the drink and its alcohol by volume (ABV). It follows a simple formula: Units = (Volume in millilitres × ABV %) ÷ 1,000.

A large drink naturally contains more alcohol than a smaller serving and a higher ABV means each millilitre of the drink contains more pure alcohol. 

How Many Units Are in Common Alcoholic Drinks?

The exact unit varies depending on the drink’s strength (ABV), but below can be used as guidance.

Drink	Approximate Units
Pint of standard lager (4%)	2.3 units
Pint of premium lager (5%)	2.8 units
Small glass of wine (125ml, 12%)	1.5 units
Medium glass of wine (175ml, 12%)	2.1 units
Large glass of wine (250ml, 12%)	3 units
Bottle of wine (750ml, 12%)	9 units
Single spirit (25ml, 40%)	2 units
Double spirit (50ml, 40%)	2 units
Ready-to-drink cocktail (330ml, 5%)	1.7 units
Pint of strong cider (5.5%)	3.1 units

Units may differ depending on the brand, which is why it’s always worth checking the label for the most accurate information.

What are the UK Alcohol Guidelines?

It’s recommended that both men and women shouldn’t drink more than 14 units of alcohol a week. This can be achieved by:

• Spreading alcohol consumption over three or more days rather than drinking all 14 units in one or two sessions
• Having several alcohol-free days each week
• Avoiding binge drinking whenever possible

This advice is designed to reduce long-term health risks associated with alcohol use such as liver disease, cancer, heart disease and other cardiovascular concerns. 

Why Alcohol Units Matter

Understanding alcohol units is more than just knowing what type of drink is the strongest. Tracking alcohol units can help you:

• Become more aware of your drinking habits
• Recognise when alcohol consumption is increasing
• Reduce your long-term health risks
• Avoid unintentionally binge drinking
• Make informed choices when socialising
• Better understand the strength of different drinks

Lots of people are surprised to discover that they’re drinking more units than they realised, especially when drinking at home. Being aware of serving sizes can help you to stay within personal goals too. 

How Alcohol Units Affect Your Body

Alcohol affects everyone differently, so the same number of units won’t have the same effect on every person. In fact, there are several factors that can influence how alcohol affects you:

• Body size and weight
• Sex
• Age
• Whether you’ve eaten recently
• Certain medications
• Your general health
• How quickly you drink

Consuming a large number of units in a short amount of time increases intoxication and puts the body under great strain. Drinking slowly, eating beforehand and spacing out drinks with water and soft drinks can help to reduce some of the immediate effects, but they don’t make drinking alcohol risk-free. 

Signs You Might Be Drinking More Than You Think

It’s easy to lose track of drinking habits over time. Some of the warning signs to look out for include: 

• Not being able to remember how many drinks you’ve had
• Pouring larger measures at home than intended
• Drinking most evenings of the week
• Feeling you need alcohol to unwind after work
• Finding it difficult to stick to limits you’ve set yourself
• Frequently exceeding the recommended 14 units per week

It might be useful to keep an eye on these signs. Although they might not suggest an obvious addiction, they might be affecting your health goals.

How to Cut Back

Cutting back on your drinking doesn’t require huge changes. There are several small and sustainable adjustments you can make that will make a big difference over time. This includes: 

• Alternating alcoholic drinks with water or soft drinks
• Choosing lower-ABV beers, wines or alcohol-free alternatives
• Measuring spirits rather than free-pouring at home
• Using smaller wine glasses to naturally reduce serving sizes
• Planning regular alcohol-free days each week
• Tracking your weekly units 
• Finishing one drink before pouring another to avoid topping up
• Setting realistic weekly goals and celebrating your progress

When Making Changes Feels Difficult

Because of multiple interacting factors, many people might find it more challenging to cut down on alcohol units.

That’s why, alongside healthy habits and the strategies, additional wellness products can be helpful. Sober Relief is a daily supplement that is designed to support overall wellbeing while people work towards healthier drinking habits.

When used as part of a wider approach, it can help you to feel healthier and more confident in your decision.

If you’re worried about your relationship with alcohol, you don’t have to make changes alone. Sober Relief has plenty of educational resources and wellbeing advice to help you on your journey.

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