Marika Day: What to drink when you're not drinking

Over the past few years, there’s been a rise in both people choosing to abstain from alcohol and, subsequently, in non-alcoholic drink choices (that actually taste good). In my role as a dietitian, I’m seeing more and more clients who are keen to either reduce their alcohol intake – or avoid it altogether. 

Although we have a reputation as a nation of drinkers, nearly a quarter of Australian adults steer clear of alcohol. Yet our social fabric is often linked with drinking, whether that means a few after-work rounds, casual beers watching the footy or even bottomless cocktails at brunch.

When you tell someone you’re not drinking, there can be a lack of understanding. Many people make assumptions; you’re pregnant, or you’re dealing with addiction, or you’re boring.

You don’t need to drink to have a good time and, fortunately, we’re starting to see a shift in this sort of thinking. But for us to move away from this idea, we need some good alternatives, particularly in social settings.

Having a drink – any drink – in your hand can ease some of the social anxiety you might feel when you’re out (if I’m not holding a drink, I don’t know what to do with my hands). Otherwise, grab a couple of nibbles so both your hands are full.

Choosing an alcohol-free beverage is another option. Sales of non-alcoholic beer are on the rise at major alcohol retailers, and there are more options available than ever before. These ‘beers’ can be delicious without having any of the associated negative effects of alcohol. If you’re not a beer fan, there’s also grown-up wine alternatives like those created by the Melbourne-based NON.

But the most effective strategy is simply having confidence in your decision not to drink. Knowing that you can still socialise, dance, and have fun without booze can be really empowering. 

Here’s what I choose when I’m not drinking.

For after-work drinks, go for a glass of soda water with a wedge of lime in it – it feels a bit fancier than plain water!

At a dinner party? Check out non-alcoholic wines and wine alternatives, like the previously mentioned NON or Plus & Minus, which you can sip on all night (just check the sugar content).

For birthdays and celebrations, opt for alcohol-free sparkling wines, or whip up a mocktail. Brunswick Aces do booze-free spirits using botanicals that are great with a splash of soda, as do Seedlip.

Catching up with friends? Choose an activity that doesn’t involve drinking, like brunch or going for a walk or hike. After all, you don’t need alcohol to connect with your mates.

The only alcohol-free alternatives to avoid altogether are sugary juices or soft drinks – opt for low-sugar options like kombucha instead.

Initiatives like Dry July are an excellent way to give your body a break. They’re also a great opportunity for you to challenge your relationship with alcohol, and prove to yourself that you don’t need a drink to engage in social events. Plus, they’re great fundraising causes. 

The current recommendations for both men and women are no more than 10 standard drinks per week, with no more than four in one day. We know that excess alcohol consumption is one of the major modifiable risks to your health, so skipping that next round in the short term may be a good investment in the long run.

Article 1: Ditch the booze for a better snooze
Article 2: Preventable cancers and how to avoid them
Article 3: 30 small steps you can take to a healthier you

Marika Day is a nutritionist and Accredited Practising Dietitian who knows what the body needs to function at its best. With more than five years’ experience in the health and fitness industry, Marika's holistic approach to diet and exercise is tried and true. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.