Tips for drinking less alcohol

Reducing the amount of alcohol you drink benefits your health in so many ways, including better sleep, less anxiety and more energy.

Australia’s alcohol guidelines recommend we limit the amount of alcohol we drink to no more than 10 standard drinks per week, and no more than four standard drinks on any one day.

In June 2025, Cancer Council SA launched its new alcohol campaign to encourage people to reduce the amount of alcohol they drink to reduce their cancer risk. Using imagery of spilled alcohol spreading throughout the body, the campaign highlights the link between alcohol and different types of cancer.

If you’ve been thinking about reducing your alcohol to improve your health, here are our 5 tips to help:

1. Keep non-alcoholic options at home

Stock your fridge and pantry with tasty non-alcohol drink options such as flavoured teas, sparkling water with fruit and other non-alcoholic drinks.

If you’re feeling creative, you can also experiment with some fun and tasty mocktails. When creating mocktails, be cautious of mixers as they can often be high in sugar and calories. Try our selection of mocktail recipes for a delicious and healthy options.

2. Organise social catch ups that don’t centre around alcohol

Find social alternatives that don’t involve alcohol. Instead of catching up with mates at the pub, pick a location where alcohol isn’t easily available such as a café for a morning coffee, the beach or the movies.

3. Plan alcohol-free days each week

Having a few alcohol-free days each week will help you stay healthy and break any bad habits, such as reaching for a drink each day after work.

4. Alternate alcoholic drinks with water

If you choose to drink, stay hydrated and drink water to quench your thirst, instead of reaching for another alcoholic drink. A good habit to get into is alternating alcoholic drinks with a non-alcoholic drink like water.

5. Keep track of your drinks

Keeping track of how much you choose to drink, or even setting a limit on how many drinks you will have, is a simple and effective way to reduce your intake. This can be done by taking note of what number drink it is every time you get one.
To make it easier to track how many drinks you’ve had, avoid shared jugs or bottles and ‘topping up’ glasses before they are empty.
It is also important to understand what a standard drink is. This standard guide is helpful in checking how much alcohol is in different drink options.

6. Have a conversation with around you

Drinking forms a big part of social life in Australia and people can feel pressure to ‘keep up’ with drinks when out with their friends and family. Talking to the people around you about wanting to reduce the amount you drink can help spark conversations around support for your choice and alcohol-free options and events.

7. Sign up for Dry July

If you’ve been thinking about taking a break from alcohol, Dry July is the perfect opportunity to give your body a much-needed break, all while raising funds to support South Australians impacted by cancer.

By going alcohol-free in July and fundraising on behalf of Cancer Council, you’ll help us continue to provide our vital Cancer Council 13 11 20 Information and Support service for all South Australians impacted by cancer.
Sign up for Dry July today at dryjuly.com/cancercouncil