UK Alcohol Units 2026: How Many Is Too Many? (NHS Guidelines)
The NHS recommends drinking no more than 14 units of alcohol per week — and not saving them all for one session. A pint of 5% lager contains 2.8 units. A 250ml glass of 13% wine is 3.3 units. Most people underestimate how quickly units add up.
The NHS Alcohol Guidelines
The current NHS guidelines, updated in 2016 following a review by the UK Chief Medical Officers, state:
"To keep health risks from alcohol to a low level, it is safest not to drink more than 14 units a week on a regular basis."
Key points:
- 14 units applies to both men and women (the previous guidelines had separate limits of 21 for men and 14 for women)
- If you drink up to 14 units/week, spread this evenly over 3 or more days
- If you want to cut down, have several alcohol-free days each week
- Binge drinking (large amounts in a short time) is harmful even within 14 units/week
What Is One Unit?
One unit = 10ml (or 8g) of pure alcohol.
The formula to calculate units from any drink:
Units = (ABV% × volume in ml) ÷ 1,000
Units in Common UK Drinks
| Drink | Volume | ABV | Units |
|---|---|---|---|
| Beer (lower strength) | Pint (568ml) | 3.6% | 2.0 |
| Ale/bitter | Pint (568ml) | 4.0% | 2.3 |
| Lager (Stella, Peroni, Heineken) | Pint (568ml) | 5.0% | 2.8 |
| Craft beer (IPA) | Pint (568ml) | 6.0% | 3.4 |
| Craft beer (strong IPA) | Pint (568ml) | 7.5% | 4.3 |
| Beer (standard can, 330ml) | Can | 5.0% | 1.7 |
| Wine (small glass, 125ml) | 125ml | 12% | 1.5 |
| Wine (medium glass, 175ml) | 175ml | 13% | 2.3 |
| Wine (large glass, 250ml) | 250ml | 13% | 3.3 |
| Wine (bottle, 750ml) | 750ml | 13% | 9.75 |
| Prosecco (flute, 125ml) | 125ml | 11% | 1.4 |
| Champagne (flute, 125ml) | 125ml | 12% | 1.5 |
| Spirit (single, 25ml) | 25ml | 40% | 1.0 |
| Spirit (double, 50ml) | 50ml | 40% | 2.0 |
| Cocktail (Negroni, est.) | ~90ml spirit equiv | various | ~3.0 |
| Cider (pint, medium) | 568ml | 4.5% | 2.6 |
| Cider (pint, strong) | 568ml | 7.0% | 4.0 |
| Cider (500ml can, strong) | 500ml | 7.0% | 3.5 |
| Alcopop (330ml bottle) | 330ml | 4.0% | 1.3 |
A Typical Friday Night — Units Quickly Add Up
| Time | Drink | Units |
|---|---|---|
| 6pm | Pint of Peroni (5%) | 2.8 |
| 7pm | Large glass of wine (250ml, 13%) | 3.3 |
| 8pm | Double gin and tonic | 2.0 |
| 9pm | Second large glass of wine | 3.3 |
| 10pm | Whisky nightcap (double) | 2.0 |
| Total | 13.4 units |
That single Friday evening accounts for nearly the entire 14-unit weekly guideline — before any drinks on Saturday or Sunday.
The 14-Unit Guideline in Context
How does 14 units translate into weekly drinking patterns?
| Weekly drinking | Units | Within guideline? |
|---|---|---|
| 2 pints of 4% beer per week | 4.6 | Yes |
| A bottle of wine per week | ~9.75 | Yes (just) |
| A bottle of wine + 2 pub pints (4%) | ~14 | On the limit |
| 4 pints of 5% lager per week | 11.2 | Yes |
| 4 pints of 5% + 1 large wine | 14.5 | Slightly over |
| Daily glass of wine (175ml, 13%) | ~16 | Over |
| 6 pints of 5% lager over a weekend | 16.8 | Over |
Risk Levels by Weekly Units
The NHS and Public Health England use three risk bands:
| Risk Level | Women (units/week) | Men (units/week) |
|---|---|---|
| Low risk | Up to 14 | Up to 14 |
| Increasing risk | 14–35 | 14–50 |
| Higher/harmful risk | 35+ | 50+ |
Note: the increasing/higher risk thresholds are not safe levels — they indicate where health risks become substantially elevated. The 14-unit guideline is the boundary between "low risk" and "increasing risk", not a safe drinking limit.
Health Risks at Different Consumption Levels
| Consumption level | Health risks |
|---|---|
| Up to 14 units/week | Low risk of alcohol-related illness; some cancer risk remains |
| 15–20 units/week | Elevated risk of liver damage, hypertension, stroke, several cancers |
| 20–30 units/week | Significant risk of alcohol-related liver disease (ALD) |
| 30+ units/week | High risk of ALD, pancreatitis, alcohol dependence, serious cardiovascular disease |
| Binge drinking | Increased risk of accidents, injuries, alcohol poisoning, cardiovascular events |
Alcohol is causally linked to at least 7 types of cancer: mouth, pharynx, larynx, oesophagus, breast, liver, and bowel. Risk increases linearly with consumption — there is no "safe" level, only a "lower risk" level.
Binge Drinking
The NHS defines binge drinking as:
- Women: drinking 6 or more units in a single session
- Men: drinking 8 or more units in a single session
That's roughly:
- Women: 2 large glasses of wine + 1 gin and tonic
- Men: 2.5 pints of 5% lager + 2 shots of spirits
Binge drinking carries acute risks independent of weekly total: alcohol poisoning, impaired judgement, accidents, violence, and a disproportionate acute cardiac risk.
Alcohol-Free Days
The NHS specifically recommends having several alcohol-free days per week — not banking all 14 units for the weekend. Evidence suggests that even within 14 units, consuming them across fewer days (binge pattern) causes more harm than spreading them evenly.
| Pattern | Weekly units | Risk profile |
|---|---|---|
| Daily glass of wine (small) | ~10 | Regular exposure but steady |
| 14 units spread Mon–Fri | 14 | Within guideline, spread |
| 14 units on Saturday only | 14 | Binge pattern — higher acute risk |
| 0 Mon–Thu, 7 units Fri, 7 Sat | 14 | Moderate binge, within weekly limit |
The guideline is designed for regular weekly patterns — occasional higher events (celebrations, holidays) over a year are noted in NHS guidance as less concerning than habitual heavy drinking.
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