What does 14 units a week actually look like?
Short answer: 14 units is the most the UK Chief Medical Officers advise drinking in a week on a regular basis, for both men and women. It is about six pints of 4% lager, six standard 175 ml glasses of 13% wine, or fourteen single 25 ml measures of spirits, across the whole week, not in one night. It is a low-risk limit, not a target, and it should be spread over three or more days with several alcohol-free days.
Where the 14-unit guideline comes from
In 2016, the Chief Medical Officers of England, Scotland, Wales and Northern Ireland published new low-risk drinking guidelines (GOV.UK). Their main advice:
- Do not regularly drink more than 14 units a week, men and women alike.
- If you drink as much as 14 units a week, spread it over three or more days. One or two heavy sessions increase the risk of accidents, injuries and long-term illness.
- Have several alcohol-free days each week.
- If you are pregnant or trying to become pregnant, the safest approach is not to drink at all.
Before 2016, men had a higher limit than women. The review found that the risks of cancers and other diseases start at low levels of drinking for everyone, so the limit was set at 14 for both. It is described as “low risk”, not “safe”: there is no level of drinking with no risk at all.
14 units in real drinks
One UK unit is 10 ml of pure alcohol (NHS). Here is what 14 units looks like, spread over a week:
| Drink | Units each | How many make 14 units |
|---|---|---|
| Pint of 4% lager | 2.3 | about 6 pints |
| Pint of 5% premium lager | 2.8 | 5 pints |
| Pint of 4.5% cider | 2.6 | about 5 pints |
| Standard glass of 13% wine (175 ml) | 2.3 | about 6 glasses |
| Large glass of 13% wine (250 ml) | 3.3 | about 4 glasses |
| Bottle of 13% wine | 9.8 | about 1.5 bottles |
| Single gin and tonic (25 ml) | 1.0 | 14 |
| Double spirit and mixer (50 ml) | 2.0 | 7 |
| Glass of prosecco (125 ml) | 1.4 | 10 |
Seen like that, 14 units goes quickly. Two large glasses of wine on Friday, three pints on Saturday and a couple of G&Ts on Sunday is already about 16 units.
A typical week, three ways
The weekend drinker: 3 pints on Friday (7 units), 2 pints on Saturday (4.6 units), a glass of wine with Sunday lunch (2.3 units). Total: about 14 units, over three days, with four alcohol-free weekdays. Within the guideline.
The “just a glass” drinker: a 175 ml glass of 13% wine every evening. Seven glasses is 16 units: over the guideline, with no alcohol-free days, even though no single evening feels like much.
The one-big-night drinker: nothing all week, then 7 pints on Saturday (16 units). The weekly total is similar, but a single session this size carries much higher short-term risks: accidents, injuries, and being over the drink-drive limit the next morning.
Ireland uses a different measure
The HSE in Ireland counts in standard drinks of 10 g of alcohol, and sets low-risk weekly limits of 11 standard drinks for women and 17 for men, with at least two to three alcohol-free days a week and no more than six standard drinks on one occasion (HSE). A UK unit is 8 g, so 14 UK units is about 11 Irish standard drinks.
How to set a weekly goal you will keep
A guideline only helps if you know where you are. A few practical steps:
- Count one normal week honestly, including the large glasses and the top-ups at home. Our UK units table helps.
- Choose your number. For many people, 14 is a good first target. If you are well above it, halving your current total is a realistic first step.
- Choose your alcohol-free days in advance, for example Monday to Thursday. Fixed days are easier to keep than “a few days a week”.
- Use smaller serves: a 125 ml glass instead of 250 ml, a half instead of a pint, a single instead of a double.
- Track it. Seeing your weekly total go up drink by drink is often all it takes to slow down.
Our guides on units in a bottle of wine and on drinking less after an alcohol-free month have more ideas.
The ConsomAction app lets you set a weekly goal, log each drink in seconds and see your total and your alcohol-free days build up over the week. It is free.
FAQ
Is 14 units a week the same for men and women?
Yes. Since 2016, the UK guideline is the same for everyone: no more than 14 units a week on a regular basis.
Can I save up my 14 units for the weekend?
It is not recommended. Drinking 14 units in one or two sessions carries more risk than spreading them over three or more days. Heavy single sessions are linked to accidents, injuries and being over the limit the next morning.
How many pints is 14 units?
About six pints of 4% lager, or five pints of 5% lager or 4.5% cider.
How many glasses of wine is 14 units?
About six standard 175 ml glasses of 13% wine, four large 250 ml glasses, or roughly a bottle and a half.
Further reading
- How many units in a drink? UK alcohol units table
- How many units in a bottle of wine? By strength and glass
- After Sober October: how to drink less in November