Practical tips for smart alcohol choices this holiday season.
The holiday season is a magical time filled with joy, laughter, and gatherings with family and friends. Whether you’re enjoying a festive party, hosting a cozy get-together, or ringing in the New Year, celebrations often include a toast or two. While indulging in seasonal beverages can add to the festive spirit, it’s essential to stay mindful of how alcohol affects your body and overall health. Striking a balance between celebration and wellness ensures the holidays remain truly joyous.
From eggnog and mulled wine to peppermint martinis and champagne, holiday drinks are as varied as the season’s traditions. These beverages often help set the mood for festivities, but it’s easy to lose track of how quickly multiple drinks can add up—especially when surrounded by loved ones and holiday cheer. According to the Centers for Disease Control and Prevention (CDC), even occasional overindulgence can lead to serious health consequences. Understanding your limits and making informed choices is key to staying healthy and enjoying the season responsibly.
Recognizing Warning Signs of Drinking Too Much
The occasional drink might seem harmless, but overindulging can take a serious toll on your body. Physical symptoms such as dehydration, fatigue, and weight gain are just the beginning. Alcohol dehydrates your skin, leaving it dull and puffy, while disrupting sleep and slowing fat metabolism. Frequent heartburn and, over time, tingling in the hands and feet could also signal your body’s intolerance to excessive drinking.
Being aware of these signs helps you recognize when your drinking habits may be impacting your health. Beyond these immediate effects, regular or heavy alcohol consumption can have long-term consequences, such as lasting impacts on various parts of the body including your:
- Brain Alcohol interferes with communication pathways, disrupting mood, coordination, and memory.
- Heart Drinking excessively can increase the risk of high blood pressure, stroke, and irregular heartbeat.
- Liver Alcohol can lead to conditions such as fatty liver disease, hepatitis, fibrosis, and cirrhosis.
- Immune System Chronic drinking weakens the immune system, making it harder to fight off illnesses.
- Cancer Risk Alcohol is associated with an increased risk of certain cancers, including liver, breast, and colorectal cancers.
How to Navigate Holiday Alcohol Choices
You understand the risks of alcohol, but the occasional toast is often part of the holiday season. How should you navigate that? Preparation is key to celebrating responsibly. Here are tips for making smart decisions around holiday alcohol consumption.
Plan Ahead for Festive Gatherings
Before heading to a party, set a limit for the number of drinks you’ll have and commit to it. Alternating alcoholic beverages with non-alcoholic options, such as water or festive mocktails, keeps you hydrated and reduces alcohol’s effects.
Eating before and during drinking is another smart strategy. Enjoying a balanced meal with protein, healthy fats, and fiber can slow alcohol absorption and reduce its impact on your body. Choose beverages wisely—opt for drinks with lower alcohol content and avoid sugary mixers that add unnecessary calories.
Understanding standard drink portions can help you moderate your intake and enjoy your favorite seasonal cocktails without overdoing it. The CDC recommends moderate alcohol consumption:
- One drink or less per day for women
- Two drinks or less per day for men
Drinking less is always better for your health, as even moderate consumption carries some risks.
Choose Your Drinks Wisely
Holiday cocktails, mulled wine, and spiked eggnog are staples of the season, but not all beverages are created equal. Here’s how to enjoy responsibly:
Mind the ABV (Alcohol by Volume) Drinks with a lower ABV typically have fewer calories and are easier to moderate. Light beers, wine spritzers, or cocktails mixed with sparkling water are festive yet mindful choices.
Watch the Mixers Sugary mixers like soda, syrups, and creamy bases can pack on extra calories. Instead, opt for soda water with a splash of citrus, herbal infusions like rosemary or mint, or freshly squeezed juice for a natural touch.
Portion Control Remember what constitutes a standard drink:
- 12 ounces of beer (5% ABV)
- 5 ounces of wine (12% ABV)
- 1.5 ounces of distilled spirits (40% ABV)
Understanding portions helps you stay within recommended limits and savor the season without overdoing it. Remember that many mixed drinks or large servings may contain more than one standard drink, so staying mindful is essential. The CDC warns that excessive alcohol use, such as binge drinking (four or more drinks for women or five or more for men in a single occasion), significantly increases the risk of immediate and long-term health issues, including accidents, liver damage, and certain cancers. Choosing to drink less—or not at all—is a powerful way to protect your health during the holidays and beyond.
Concerned you might be overdoing it? The CDC offers this helpful Check Your Drinking Quiz to help you check in on your alcohol use.
Stay Hydrated Amid the Winter Cheer
Chilly weather may dull your sense of thirst, but hydration remains essential—especially when alcohol is involved. Alcohol acts as a diuretic, increasing dehydration risks, which can lead to headaches, fatigue, and dizziness. Make hydration fun by adding cranberries, orange slices, or cinnamon sticks to your water for a festive twist. Keeping track of your water intake with a holiday-themed water bottle or reminders can ensure you’re staying refreshed throughout the festivities.
Avoid Mixing Alcohol with Other Substances
Combining alcohol with medications or recreational drugs can have dangerous effects. Many prescriptions and over-the-counter medications include warnings against drinking while taking them. If in doubt, consult your healthcare provider before consuming alcohol, and always read medication labels carefully to avoid harmful interactions.
Hosting Responsibly During the Holidays
As a host, you set the tone for your holiday gathering. Thoughtful planning can help create a safe and inclusive environment for all your guests.
Offer a Variety of Drinks
Non-Alcoholic Selections Include sparkling water, mocktails, and flavored teas. Garnish with festive touches like sugared cranberries or sprigs of pine.
Create a Mocktail Bar Provide juices, herbs, and sparkling options so guests can craft their beverages.
Serve Food Generously
Appetizers Cheese boards, charcuterie, and veggie platters are crowd-pleasers that pair well with drinks.
Main Dishes Serve hearty options like roasted turkey, glazed ham, or a vegetarian casserole to keep everyone satisfied.
Sweet Treats Gingerbread cookies, peppermint bark, and fruit tarts make delightful dessert options.
Ensure Safe Rides Home
Encourage Designated Drivers Offer non-alcoholic perks for those staying sober.
Promote Ride Sharing Share information about local cab services or apps.
Provide Overnight Options For guests who’ve had too much to drink, prepare spare rooms or couches for a safe night’s rest.
Remember, a truly fulfilling celebration doesn’t rely on alcohol.
The holidays are about more than what’s in your glass. Focus on meaningful connections, group activities, and creating cherished memories with loved ones. Consider planning alcohol-free gatherings where you can enjoy baking cookies, decorating the tree, or taking a winter hike. Remember, a fulfilling celebration doesn’t rely on alcohol but rather the joy and kindness shared with others.
By making smart alcohol choices and following these tips, you can ensure a safe, healthy, and happy holiday season. Celebrate responsibly, and create lasting memories without compromising your well-being. Cheers to a wonderful holiday season!
THINKQUICK WALK-IN CLINIC AND YOUR THINK PROVIDERS ARE HERE TO HELP.
Your think PCP and our team at ThinkQuick Walk-In Clinic are here to talk about any concerns you may have with alcohol consumption. We encourage you to learn more about underlying health conditions that can increase your risk for illness or injury during the holidays.Think is committed to providing comprehensive, high-quality care at affordable costs. To schedule an appointment or learn more about our comprehensive healthcare services, visit our Services page online and choose your own think medical professionals by visiting our Meet Your Doctor page.