Drink Responsibly
We love a good beer garden as much as anyone — but looking after yourself and your mates matters most. Here are free helplines, practical tips, and resources to help you enjoy your pint safely.
Free Helplines
All calls are free and confidential. You don't need a referral — just pick up the phone.
Drinkline
0300 123 1110Free, confidential helpline run by Drinkaware. Available weekdays 9am–8pm and weekends 11am–4pm.
Alcoholics Anonymous (AA)
0800 917 7650Free support groups across the UK, including Lancaster and the wider Lancashire area. No referral needed.
Samaritans
116 123Available 24/7 for anyone struggling — not just alcohol-related. Free to call from any phone.
Al-Anon Family Groups
0800 008 6811Support for families and friends of people with drinking problems.
Lancashire Drug & Alcohol Service
01011 111 111Local council-run support services offering free advice, counselling, and referrals across Lancashire.
Know Your Units
The NHS recommends no more than 14 units per week, spread over 3 or more days. Here's what that looks like in practice:
| Drink | Units |
|---|---|
| Pint of lager (4%) | 2.3 units |
| Pint of strong lager (5.2%) | 3.0 units |
| Pint of craft IPA (6.5%) | 3.7 units |
| Small glass of wine (125ml, 12%) | 1.5 units |
| Large glass of wine (250ml, 12%) | 3.0 units |
| Single spirit & mixer (25ml) | 1.0 unit |
| Double spirit & mixer (50ml) | 2.0 units |
| Bottle of alcopop (275ml, 4%) | 1.1 units |
To calculate units: strength (ABV%) × volume (ml) ÷ 1,000. A 568ml pint at 4% = 2.3 units.
Signs You Might Be Drinking Too Much
It's not always obvious. If any of these sound familiar, it might be worth having a chat with your GP or calling one of the helplines above.
- •You regularly drink more than 14 units a week
- •You feel you need a drink to relax or cope with stress
- •Friends or family have mentioned your drinking
- •You struggle to stop once you've started
- •You've had memory blackouts after drinking
- •You drink first thing in the morning or during the day
- •You've missed work or let people down because of alcohol
- •You feel guilty or anxious about how much you drink
Tips for a Good Night Out
- ✓Alternate alcoholic drinks with water or soft drinks
- ✓Eat a proper meal before you head out
- ✓Set a budget and stick to it
- ✓Know your units — a pint of 4% beer is about 2.3 units
- ✓The NHS recommends no more than 14 units per week, spread over 3+ days
- ✓Look after your mates — if someone's had enough, help them get home safely
- ✓Use apps like Drinkaware's tracker to monitor your intake
- ✓It's always okay to say no or switch to a soft drink
- ✓Plan your journey home before you go out — book a taxi or designate a driver
- ✓Avoid rounds if they pressure you to drink faster than you'd like
- ✓Have at least 2-3 alcohol-free days per week to let your body recover
Useful Resources
Drinkaware
drinkaware.co.uk
Unit calculator, drinking self-assessment, and practical tips for cutting down.
NHS Alcohol Support
nhs.uk/alcohol-advice
Official UK government guidelines on alcohol limits, risks, and where to get help.
Turning Point
turning-point.co.uk
Drug and alcohol support services across England, with local centres in Lancashire.
FRANK
talktofrank.com
Honest information about alcohol and drugs, with a confidential helpline and live chat.
Alcohol Change UK
alcoholchange.org.uk
Independent charity working to reduce alcohol harm. Runs Dry January and provides research-backed advice.
Smart Recovery UK
smartrecovery.org.uk
Science-based mutual support groups as an alternative to 12-step programmes. Free online and face-to-face meetings.
Golden Pints is a beer garden tracker, not a medical service. If you're worried about your drinking, please speak to your GP or call one of the helplines above. There's no shame in asking for help.
← Back to the Tracker