What That Glass of Wine Does to Your Body

In light of Dry January, we’re here to spill the tea about alcohol (ahem, bubbly). what is alcohol actually Does it have any effect on your body and brain? And why are women more susceptible to side effects? Of course, this doesn’t mean you can’t or shouldn’t enjoy your favorite spirits. For many of us, summer isn’t complete without charcuterie and refreshing rosé wine. But on balance, here’s the reality about women and alcohol. You may need to rethink pouring extra.

People are drinking less, but they’re asking why

Let’s start with some interesting statistics. 2025 gallup survey Just 54% of U.S. adults say they drink alcohol, nearly the highest percentage ever. 90 years of voting. This is down from 62-67% just a few years ago, underscoring the shift away from alcohol as the cultural default. Overall, fewer people say they drink regularly, with just 24% of drinkers reporting having consumed alcohol in the past 24 hours. This is also a historic low.

Who is driving this trend?

woman. Our drinking rates have dropped by approx. 11 percentage points Young people are also the main drivers of this trend, with only about 50% of people aged 18 to 34 reporting alcohol use. this is important Decreased from the previous year. Attitudes change as alcohol consumption decreases: records 53% of Americans Opinions that even moderate drinking is bad for health have increased sharply compared to last year.

Why we’re reconsidering alcohol

These days, we don’t just think, how much they drink they are thinking why They drink at all. Whether it’s curiosity about how alcohol affects energy, mood, sleep, or mental health, many of us pay attention to what our bodies are telling us. And we are not alone. recent research It marks an important shift in the way Americans approach drinking. This doesn’t mean giving up champagne on a celebratory night or giving up cocktails during the holidays. What you do intentionally matters Match 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 appreciate the physiological differences in our chemistry and body structure. Compared to men, women’s bodies proportionately contain the following components: Water loss and fat gain. What is the reason? probably, childbirth! Water dilutes alcohol, so fat holds itwomen’s organs are exposed to high concentrations of alcohol. longer period.

Understanding alcohol dehydrogenase

What is the second reason why women bear the brunt of alcohol’s effects? Alcohol dehydrogenase is low. Dehi-what? Dehydrogenase. this enzyme It breaks down alcohol before it reaches the bloodstream. Depending on the dose, blood alcohol levels in women are almost always higher than in men. As a result, one drink for a woman is roughly equivalent to two drinks for a man. and, the study It proves it. These findings may explain why women often say they feel the effects of alcohol more than men, even when drinking the same amount (relative to body size).

The truth about liver damage

Considering the differences in chemicals, hormones, and body structure, it’s no surprise that women are more susceptible to liver damage (due to alcohol) than men. In other words, women are at higher risk for alcohol-related liver disease. Alcohol causes swelling and inflammation of the liver, which can eventually lead to symptoms such as: Scarring and cirrhosisthis is the final stage of alcoholic liver disease. Unfortunately, the damage caused by cirrhosis is irreversible.

How much alcohol is safe to consume each day?

This depends. Some people have nothing. For others, a general rule of thumb is: 1 drink a day. To reduce the risk of alcohol-related diseases, Dietary guidelines for Americans We recommend no more than 2 drinks a day for men, and no more than 1 drink a day for women. In other words, Moderately Healthy adults generally drink no more than one drink per day for women and two drinks per day for men. 1 Examples of drinks include beer (12 fl oz) and wine (5 fl oz).

What is the healthiest alcohol to drink?

This question is a bit contradictory. Any amount of alcohol It’s really healthy. However, if you have a choice, drink organic, biodynamic red wine. Red wine made from high-quality grapes contains antioxidants called polyphenols, which are associated with fighting free radicals in the body. Otherwise, choose a keto wine. In these bottles, blood sugar levels rise rapidly. Additionally, tequila, vodka, rum, and gin have zero grams of carbohydrates. This means that your blood sugar levels will not rise significantly.

alcohol to avoid

On the contrary, most schools of thought recommend avoiding beer and sugary drinks. First of all, beer contains a lot of carbohydrates. congenera compound that causes hangovers. Second, sugary drinks are loaded with sugar. These refined sugars blood sugar level riding a roller coaster and This will cause a more severe hangover. Instead, use natural flavor enhancers like sparkling water, citrus wedges, cucumber slices, and olives.

How to minimize the effects of alcohol

If you enjoy cocktails, here are some tips to minimize the impact.

1. It’s true that it’s often said. Drink a glass of water between drinks. This gives your liver time to metabolize the alcohol. It is important to space out your drinks.
2. the Also What is often said is true. You shouldn’t drink alcohol on an empty stomach. Drinking alcohol without eating only increases the rate of metabolism of alcohol in the body. If possible, focus on healthy fats like olives, nuts, and avocados to help stabilize blood sugar levels.
3. Avoid coffee the next morning. Instead, reach for a glass of water mixed with coconut water, lemon juice, and a few pinches of Himalayan salt. Potassium and vitamin C replenish electrolytes and aid in hydration.
4. Then, Eat breakfast to balance blood sugar levels. Alcohol can lower blood sugar levels overnight, so prioritize a nutrient-rich breakfast that includes complex carbohydrates, protein, healthy fats, and fiber.

Get social while drinking mocktails

Are you simply curious? Whether you’re currently drinking less or avoiding alcohol altogether, you may want to be social without dealing with the effects 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 your drinking ritual (without the after-effects). For many of us, mocktails aren’t about abstinence. It is important to maintain energy and emotional clarity.

A more intentional relationship with alcohol

Changing your mind about alcohol doesn’t mean giving up anything. It just means paying attention. Many of us begin to notice how even small amounts affect our energy, sleep, and mood, and begin to adjust naturally from there. Sometimes it looks like saying yes to drinking, and sometimes it looks like not drinking at all. The key is to have the awareness and permission to choose what feels good. In that sense, drinking more intentionally is an exercise in trusting yourself.

Edie Horstman

Edie is the founder of the nutrition coaching business Wellness with Edie. Due to her background and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum health.

This post was last updated on January 17, 2026 and contains new insights.