Five signs your summer drinking habit is becoming a problem

As summer beckons with its promise of social gatherings and al fresco drinks, a leading charity is sounding the alarm over potentially excessive alcohol consumption.

Dr Richard Piper, Chief Executive of Alcohol Change UK, warns that the warmer months can act as a “trigger” for increased drinking, with many individuals unknowingly consuming dangerous amounts.

This caution comes as UK Chief Medical Officers advise adults to limit their alcohol intake to no more than 14 units per week. Despite this guidance, a significant proportion of the population – 21 per cent of adults in England and 24 per cent across England and Scotland – regularly drink at levels that elevate their risk of ill-health.

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Summer can be a particularly problematic season for dangerous drinking due to the “celebratory mood” brought on by sunshine, sports tournaments, such as football matches and Wimbledon, and holidays, Piper says.

“​​Even if we’re not planning to drink more, we can find our subconscious drives just find ourselves reaching for the bottle one extra time, or more frequently, or on more days,” he adds.

Drinking in the summer can also be more harmful than in the winter because of the heat, dehydration and opportunities for risky decision making, such as driving and swimming under the influence, according to Piper.

So if you reach for the drink more often in the summer, and have concerns your boozing could be out of control, here are the five signs to look out for…

Losing track of drinking

Apps to monitor fitness, health, and even screen time have become commonplace, but Piper says people neglect to track their drinking habits. “If you find that your drinking is creeping up, you actually won’t remember unless you’re entering it on a daily basis,” he says. “That ability to see your own data is fundamental.” With that information, drinkers can spot any worrisome patterns or increases in alcohol consumption and then take action. To monitor drinking habits, Piper recommends downloading Alcohol Change UK’s free tracking app, Try Dry.

Struggling to say ‘no’

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An inability to refuse alcohol, whether that’s on a day you’d planned to be sober or after reaching your limit, your drinking may be controlling you rather than the other way round, according to Piper. “If you find yourself saying yes, that is your subconscious taking over your conscience,” he says. “Your subconscious cravings are getting stronger than your conscious ability, and that is an absolute sign of loss of control.” The NHS recommends having several drink-free days each week if you want to cut down drinking.

Always thinking about your next drink

Thoughts of alcohol are consuming another warning, and Piper warns that this goes beyond just thinking about a drink itself. For example, you might be thinking constantly about social plans based on drinking and not realise that’s also harmful, as it encourages over-consumption.

Dr Piper says that if you’re organising your life around opportunities to drink, such as planning a family outing around a pub visit, that’s a “red flag”. Similarly, if you find yourself feeling anxious, irritable or disappointed if plans to drink are cancelled or postponed, it could mean your relationship with alcohol has become unhealthy.

A loved one is concerned about your alcohol habits

If a loved one expresses concern about your drinking, you should take it seriously, as it takes real courage to bring it up. “It will almost certainly be meant in a loving and kind way,” Piper says. “And if you respond negatively to that, that in itself is a bit of a bad sign, as it indicates you’re being protective of your own drinking.”

Pushing back on well-intentioned concern can also indicate denial or a lack of awareness of just how much you’re actually drinking, which could be much higher – and more dangerous – than you realise.

You can’t take a month off

A month off from drinking is a powerful test, and that’s why Dry January is so successful, Piper says. However, he says that sober months needn’t be confined to the start of the year as “any month is a good month” for a break.

Taking a step back from drinking can also be a much-needed boost to your wellness and health. “It brings positivity as it makes you feel good and can sustain good habits,” he adds. Apps, including Alcohol Change UK’s free Try Dry, have a 30-day alcohol free challenge all-year round.

If you’re at all worried about your alcohol consumption, speak to your GP or specialist clinic.