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In light of dry January, we’re here to talk tea (err, bubbly) over alcohol. What does alcohol do? in fact do to your body and brain? And why are women more susceptible to its side effects? Of course, this doesn’t mean you can’t or shouldn’t enjoy your favorite spirits. For many of us, summer is not complete without cold cuts and a glass of fresh rosé. But all things considered, here’s the reality about women and alcohol. It might make you reconsider that extra pour.
People drink less and wonder why
Let’s start with some interesting statistics. A 2025 Gallup poll found that only 54% of American adults say they drink alcohol, the lowest rate recorded in almost 90 years or surveys. This figure is down from 62-67% just a few years ago and marks a clear move away from alcohol as a cultural default. Overall, fewer people say they drink regularly, and only 24% of those who drink report drinking in the past 24 hours. That’s another all-time low.
Who is driving this trend?
Women. Our alcohol consumption rates have fallen about 11 percentage points since 2023. Young adults are also important drivers of this trend, with only about 50% of people ages 18 to 34 reporting alcohol consumption. This is a significant decrease compared to previous years. In addition to drinking less, attitudes are changing: A record 53% of Americans now say that even moderate drinking is bad for their health, a marked increase from previous years.
Why we are reconsidering alcohol
Today, more women not only think about how much They drink. are thinking about because They drink at all. Whether out of curiosity about how alcohol affects energy, mood, sleep, or emotional well-being, many of us are tuning into what our bodies are telling us. And we’re not alone: Recent surveys show a significant shift in the way Americans approach drinking. It’s not about giving up champagne on a celebratory evening or skipping cocktails during the holidays! It’s about being intentional with what It aligns with your life.
Myth or reality: Women cannot tolerate alcohol as well as men
Dose by dose, a fact. There are several (scientific) reasons for this. First, we can thank the physiological differences in our body chemistry and structure. Compared to men, women’s bodies contain proportionally less water and more fat. The reason is? Most likely it’s to have children! Because water dilutes alcohol and fat retains it, women’s organs are exposed to higher concentrations of alcohol. more extensive periods of time.
Understanding alcohol dehydrogenase
The second reason why women are the most affected by the repercussions of alcohol? We have less alcohol dehydrogenase. Dehy-that? Dehydrogenase. This enzyme breaks down alcohol before it reaches the bloodstream. Dose for dose, women’s blood alcohol levels will almost always be higher than men’s. As a result, one drink for a woman is roughly equivalent to two drinks for a man. And the research proves it. These findings likely explain why women tend to say they feel the effects of alcohol more than men, even if they drink the same amount (relative to body size).
The truth about liver damage
Given the differences in our chemistry, hormones, and body structure, it is not surprising that women are more susceptible to liver damage (caused by alcohol) than men. In other words, the risk of alcohol-related liver disease is higher in women. Alcohol can cause swelling and inflammation in the liver, eventually leading to scarring and cirrhosis, which is the final phase of alcoholic liver disease. Unfortunately, the damage caused by cirrhosis is irreversible.
How much alcohol is safe to consume daily?
This depends. For some, none. For others, the general rule is no more than one drink a day. To reduce the risk of alcohol-related illnesses, the Dietary Guidelines for Americans recommend two drinks or less per day for men, or one drink or less per day for women. In other words, moderate Alcohol consumption in healthy adults generally means up to one drink per day for women and up to two drinks per day for men. Examples of a beverage include: beer (12 fluid ounces) and wine (5 fluid ounces).
What is the healthiest alcohol to drink?
This question is a bit counterintuitive, since no amount of alcohol is truly healthy. However, if you are going to choose, drink an organic and biodynamic red wine. Sourced from high-quality grapes, red wine contains antioxidants called polyphenols, which have been linked to fighting free radicals in the body. Otherwise, opt for keto wine – these bottles won’t spike your blood sugar. Additionally, tequila, as well as vodka, rum, and gin, have no grams of carbohydrates. That is, they will not significantly increase blood sugar levels.
Alcohol to avoid
On the other hand, most schools of thought recommend avoiding beer and sweet drinks. First, beer is rich in carbohydrates and congeners, chemical compounds that contribute to hangovers. Second, sweet drinks are full of sugar. These refined sugars send blood glucose on a rollercoaster ride and contribute to a more significant hangover. Instead, opt for natural flavor enhancers: sparkling water, citrus wedges, cucumber slices or olives.
How to minimize the effects of alcohol
If you’re enjoying a cocktail, here are some tips to minimize the impact.
- It’s true what they say: have a glass of water between drinks! This gives the liver time to metabolize the alcohol. Spacing out drinks is key.
- Is also It’s true what they say: don’t drink on an empty stomach. Drinking without eating will only increase the rate at which alcohol is metabolized in the body. If possible, focus on healthy fats, such as olives, nuts, and avocado, to help keep your blood sugar stable.
- The next morning, skip the coffee. Instead, have a glass of water mixed with coconut water, lemon juice and a few pinches of Himalayan salt. Potassium and vitamin C will help replenish electrolytes and promote rehydration.
- when it comes to breakfast, try to maintain a balanced blood sugar level. Alcohol can lower blood glucose levels overnight, so prioritize a nutritious breakfast with complex carbohydrates, protein, healthy fats, and fiber.
Stay social with a mocktail
Sober and curious? Whether you’re currently drinking less alcohol or avoiding it altogether, sometimes we want to be sociable without having to deal with the repercussions of a hangover. In this situation, we happily have a mocktail in hand. Herbal spritzes, flavored sparkling waters, and zero-proof cocktails make it easier than ever to participate in the drinking ritual (without the after effects). For many of us, mocktails aren’t about abstaining. It’s about preserving energy and emotional clarity.
A more intentional relationship with alcohol
Rethinking alcohol doesn’t mean giving up anything. It simply means paying attention. Many of us begin to notice how even small amounts can affect our energy, sleep, or mood and naturally begin to adapt from there. Sometimes that looks like saying yes to a drink, and other times it looks like skipping it altogether. What matters is having the awareness (and permission) to choose what makes us feel good. In that sense, being more intentional with alcohol becomes a practice of self-confidence.
Edie Horstman
Edie is the founder of nutritional coaching company Wellness with Edie. With her experience and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum wellness.
This post was last updated on January 17, 2026 to include new insights.
