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In light of Dry January, we’re here to spill the tea (err, bubbly) about alcohol. What does alcohol actually do to your body and brain? And why are women more susceptible to its side effects? Of course, this isn’t to say that you can’t—or shouldn’t—enjoy your favorite spirits. For many of us, summer isn’t complete without charcuterie and a crisp glass of rosé. But with balance in mind, here’s the reality about women and alcohol. It may have you rethinking that extra pour.
People Are Drinking Less—and Asking Why
Let’s begin with a few interesting stats. A 2025 Gallup survey found that just 54% of U.S. adults say they drink alcohol, the lowest rate recorded in nearly 90 years of polling. That’s down from 62–67% just a few years ago, and marks a clear movement away from alcohol as a cultural default. Overall, fewer people are saying they drink regularly, with only 24% of those who do drink reporting a drink in the past 24 hours. That’s another historic low.
Who Is Driving This Trend?
Women. Our drinking rates have fallen about 11 percentage points since 2023. Young adults are also major drivers of this trend, with only about 50% of people ages 18–34 reporting alcohol use. This is a significant decline from prior years. Alongside drinking less, attitudes are shifting: a record 53% of Americans now say even moderate drinking is bad for health, up sharply from previous years.
Why We’re Rethinking Alcohol
These days, more women aren’t just thinking about how much they drink. They’re thinking about why they drink at all. Whether it’s curiosity about how alcohol affects energy, mood, sleep, or emotional well-being, many of us are tuning in to what our bodies are telling us. And we’re not alone: recent surveys show a meaningful shift in how Americans approach drinking. This isn’t about giving up champagne on a celebratory evening or skipping cocktails during the holidays! It’s about being intentional with what aligns with your life.
Myth Or Fact: Women Can’t Tolerate Alcohol As Well As Men
Dose for dose, fact. There are several (scientific) reasons for this. First and foremost, we can thank physiological differences in our chemistry and body structure. In comparison to men, women’s bodies contain proportionately less water and more fat. Reason being? Most likely, for childbearing! Because water dilutes alcohol and fat retains it, women’s organs are exposed to higher concentrations of alcohol for longer periods of time.
Understanding Alcohol Dehydrogenase
The second reason why women bear the brunt of alcohol’s repercussions? We have less alcohol dehydrogenase. Dehy—what? 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 often 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 differences in our chemistry, hormones, and body structure, it’s 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 for women. Alcohol may 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 of thumb is no more than one drink per day. To reduce the risk of alcohol-related conditions, the Dietary Guidelines for Americans recommends two drinks or less in a day for men, or one drink or less in a day for women. In other words, moderate alcohol use for healthy adults generally means up to one drink a day for women and up to two drinks a day for men. Examples of one drink include: beer (12 fluid ounces) and wine (5 fluid ounces).
What Is the Healthiest Alcohol to Drink?
This question is a bit of an oxymoron, as no amount of alcohol is truly healthy. However, if you’re going to choose, sip an organic, 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 send your blood sugar soaring. Furthermore, tequila, as well as vodka, rum, and gin, have zero grams of carbs. Meaning, they won’t significantly raise your blood sugar.
Alcohol to Avoid
On the flip side, most schools of thought recommend skipping beer and sweet drinks. First and foremost, beer is high in carbohydrates and congeners, chemical compounds that contribute to hangovers. Secondly, sweet drinks are packed with sugar. These refined sugars send blood glucose on a rollercoaster and contribute to a more significant hangover. Instead, stick with natural flavor enhancers: sparkling water, citrus wedges, cucumber slices, or olives.
How to Minimize the Effects of Alcohol
If you’re going to enjoy a cocktail, here are some tips to minimize the impact.
- It’s true what they say: have a glass of water in between drinks! This gives your liver time to metabolize the alcohol. Spacing out your drinks is key.
- It’s also 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 your body. If possible, focus on healthy fats—such as olives, nuts, and avocado—to help keep blood sugar stable.
- The following morning, skip the coffee. Instead, reach for 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 aid rehydration.
- When it comes to breakfast, aim for balanced blood sugar. Alcohol can lower your blood glucose levels overnight, so prioritize a nourishing breakfast of complex carbs, protein, healthy fats, and fiber.
Stay Social With A Mocktail
Sober curious? Whether you’re currently drinking less alcohol—or are avoiding it altogether—sometimes we want to be social without dealing with the repercussions of a hangover. In this situation, we happily hold a mocktail in hand. Herbal spritzes, flavored sparkling waters, and zero-proof cocktails make it easier than ever to participate in the ritual of drinking (sans the after-effects). For many of us, mocktails aren’t about abstaining. They’re about preserving energy and emotional clarity.
A More Intentional Relationship With Alcohol
Rethinking alcohol doesn’t mean giving anything up. It just means paying attention. Many of us start to notice how even small amounts can affect our energy, sleep, or mood, and naturally begin adjusting 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 feels good. In that sense, being more intentional with alcohol becomes a practice in self-trust.
This post was last updated on January 17, 2026, to include new insights.