Here at Equipsme we don’t actually like to tell people what to do, but we DO like to give you information so you can decide what to do for yourself. So here’s our very simple drinks menu for a happy and healthy 2025….
1. Less alcohol
January is officially Dry January, which challenges people to go alcohol free for an entire month. That might seem a bit extreme, but there’s a lot of very good reasons to think about your alcohol intake, and how you might cut down…
- Live longer: Alcohol is the third 1 leading risk factor for death and disability after smoking and obesity.
- Reduce your risk of disease: Alcohol has been identified as a causal factor in more than 60 medical conditions, 2 including diabetes, liver disease, heart disease, pancreatitis, heart disease, stroke, depression, and mouth, throat, liver and breast cancer.
- Lose weight: Alcohol contains 7 calories per gram 4 – around the same as pure fat. Cutting back can help you lose weight, without even changing what you eat.
- Feel happier: Although it can make you feel relaxed at first, alcohol is actually a depressant. It can disrupt the balance of neurotransmitters 5 in the brain (chemical messages), affecting your thoughts, feelings and behaviour. So cutting back can quite literally make you happier.
- Feel in control: It’s estimated that 10.8 million adults 6 in the UK are drinking to levels that could impact their health, with 1.6 million 7 thought to have some sort of alcohol dependency. If you find yourself automatically reaching for a drink to relax, feel better, or take the edge off, it might just be time to have a re-set, and make sure you’re in control of the alcohol, not the other way round.
2. More water
You’re probably not drinking enough water. In fact some studies show that ¾ of Brits 8 drink less than a litre a day, when the NHS recommends 1.5 to 2 litres a day - about 8 cups or glasses 9. Being dehydrated can have a major impact on your health – and there are lots of great benefits to drinking more…
- Improve circulation: When you’re dehydrated, there is less blood travelling around the body 10. This can lead to low blood pressure and dizziness. In response, the heart may start beating faster causing palpitations. Dehydration can also thicken the blood, increasing the risk of blood clots and heart attacks.
- Reduce joint pain: You need water to lubricate your joints 11. Long-term dehydration can reduce the joints’ shock-absorbing ability, leading to joint pain. It’s also great for your muscles, and is linked to improved physical performance 12 when you exercise.
- Improve digestion: Water can help improve your digestion, avoid constipation, and keep things running through your colon smoothly.
- Keep a clear head: Dehydration can lead to confusion, and to headaches. Drinking enough water can help you avoid headaches, and improve concentration.
Drinking water produces more urine, which flushes bacteria out of the bladder and prevents infections from settling in.
3. The right amount of coffee
Did you know that having a moderate amount of coffee might actually be good for your health? Unless you’re pregnant, have known heart problems, or have otherwise been advised by your doctor not to drink it, most people can safely incorporate 14 2-4 cups a day as part of a healthy lifestyle.
Good news! According to the NHS 15, coffee officially counts towards your 1.5 to 2 litres a day, so your caffeine habit is also helping you with your hydration goals!
Sources
1 www.gov.uk/government/publications/
2 www.gov.uk/government/publications/
3 www.drinkaware.co.uk/advice-and-support/
4 www.drinkaware.co.uk/advice-and-support/
5 www.mentalhealth.org.uk/explore-mental-health/
6 www.gov.uk/government/publications/
7 www.gov.uk/government/publications/
8 www.womenshealthmag.com/uk/food/
9 www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/
10 www.bhf.org.uk/informationsupport/
11 www.medicalnewstoday.com/articles/
12 www.healthline.com/nutrition/
13 bjgp.org/content/70/692/e200
14 www.hsph.harvard.edu/news/
15 www.nhs.uk/live-well/eat-well/
All our information is desk-based research from credible sources only, including the NHS and medical/disease charities.
Date created: January 2025