6 Ways to Drink Less Alcohol on Vacation

Jul 3

I get asked ALL the time about this one as an online health coach - and I’ll admit, it can be hard to go against the grain of everyone around you socially when drinking alcohol is the norm, but here are some strategies that have helped my clients reduce their drinking!!

(Also I 100% recommend This Naked Mind - the body changed my mindset and, honestly, my life. I’ve been having an easier time drinking less since I read it)

And if you’re wondering WHY drinking less alcohol could be helpful - even 1 drink can reduce your sleep quality by 30%+ (source) which can impact your clarity, energy, and drive the following day. If you’re in a calorie deficit, alcohol can also lead to hormone dysregulation leading to more hunger and cravings. Not to mention, the sugar in many drinks can really pack a calorie-punch if you’re on a weight loss journey.

1. Get involved in the grocery order and make sure you have a fun replacement drink like flavored sparkling water, light soda, N.A. wine, or tonic water. Something that will feel special for you!! It doesn’t have to be zero calories, this isn’t *only* about calories

2. Look ahead at menus to see if they offer mocktails or plan for a fun non-alcoholic drink to ask for (sometimes I ask for a splash of grenadine in my Diet Coke to mix it up)

3. Plan ahead for the nights you DO want to drink alcohol (like for me on a recent trip, I wanted to have a frozen daiquiri and a good martini so I prioritized the evenings when that was available, and drank less the other nights)

4. Before you leave, reflect on your WHY. Get specific. Why do you want to drink less? What is not drinking getting you? Write it in your Notes app and come back to it when you’re tempted to throw in the towel

5. When a friend / waiter asks if you want another drink when yours is low, say no every time and force yourself to pause first. This will buy you space to consider it & be intentional. If after 5 minutes and a pause, you genuinely want another - have it

6. Think about how you want to feel the next day. What is the trade-off of drinking right now? What sacrifices will you make the following day in terms of feelings or sense of wellness?