How Alcohol Affects You
Immediate Effects
- Alcohol is a depressantⓘ
- One drink takes about one hour to metabolize
- Blood Alcohol Content (BAC)ⓘ
- Effects increase exponentially with BAC, not linearly
The Hangover
- Acetate (a breakdown product of alcohol) may contribute to hangover headaches[3]
- Dehydration contributes but isn't the main cause
- Blackouts impair memory the next day even when sober[4]
- No scientifically proven hangover cureⓘ
Health Effects
Long-Term Risks
- Significant mortality risk even at moderate consumption in some populations[6]
- Social isolation amplifies alcohol-related mortality risk[7]
- Cancer risk increases with any regular consumption
- Liver disease, heart problems, brain damage with heavy use
The Moderate Drinking Myth
Myth: A glass of wine a day is good for your heart
Reality: Studies showing benefits are often confounded by the sick quitter effect[8]. Any potential cardiovascular benefit is outweighed by cancer risk. WHO position: no safe level of alcohol consumption.
Reality: Studies showing benefits are often confounded by the sick quitter effect[8]. Any potential cardiovascular benefit is outweighed by cancer risk. WHO position: no safe level of alcohol consumption.
Patterns Matter
Binge Drinking
- Defined as 4+ drinks for women, 5+ for men in about 2 hoursⓘ
- Adolescent binge drinking may cause lasting changes in brain chemistry[10]
- Same weekly total is worse if consumed in fewer sessions
- Pattern matters more than total amount
Work and Productivity
- Alcohol consumption affects work performance even at moderate levels[11]
- Effects persist into the next day
- Decision-making impaired even at low BAC
Practical Advice
Reducing Harm
- Eat before drinking (slows absorption)
- Alternate alcoholic drinks with water
- Track your drinks accurately
- Set limits before you start
- Avoid drinking alone regularly
Understanding Units
- 1 unit = 10ml pure alcohol
- One pint of beer (5%) = about 3 units
- One glass of wine (175ml, 12%) = about 2 units
- One shot of spirits = about 1 unit
- UK guideline: no more than 14 units per week
Red Flags
Warning: Seek help if you: need alcohol to feel normal, drink alone regularly, hide your drinking, experience withdrawal symptoms, or have tried and failed to cut down
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References
- Maxwell CR, et al. (2010). Acetate Causes Alcohol Hangover Headache in Rats. PLOS ONE. [DOI]
- Wetherill RR, et al. (2021). The morning after the night before: Alcohol-induced blackouts impair next day recall in sober young adults. PLOS ONE. [DOI]
- Mackenbach JP, et al. (2015). Inequalities in Alcohol-Related Mortality in 17 European Countries: A Retrospective Analysis of Mortality Registers. PLOS Medicine. [DOI]
- Herttua K, et al. (2011). Living Alone and Alcohol-Related Mortality: A Population-Based Cohort Study from Finland. PLOS Medicine. [DOI]
- Heidrich J, et al. (2021). Alcohol abstinence and mortality in a general population sample of adults in Germany. PLOS Medicine. [DOI]
- Gilpin NW, et al. (2012). Adolescent Binge Drinking Leads to Changes in Alcohol Drinking, Anxiety, and Amygdalar Corticotropin Releasing Factor Cells in Adulthood. PLOS ONE. [DOI]
- Thern E, et al. (2017). The influence of alcohol consumption on sickness presenteeism and impaired daily activities. PLOS ONE. [DOI]