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Why less alcohol = more energy, better skin and a happier you
For many, summer and alcohol go hand in hand. Garden parties, BBQs, weddings, pub gardens and holidays all come with that unspoken pressure to raise a glass. And while it might seem like the easiest way to unwind and join in, more and more people are quietly questioning how alcohol makes them feel.
If you’ve ever woken up feeling sluggish, bloated or anxious after a few drinks, even just one – you’re not alone. While summer feels like the perfect excuse to sip rosé in the sun or clink cocktail glasses at sunset, your body may be telling you a different story.
Ready to swap your usual tipple for something that supports your health? Here are some nourishing non-alcoholic options and easy recipes to try that still feel like a treat.
The hidden impact of summer drinking
You might think a couple of drinks here and there is no big deal, but summer drinking tends to be more frequent and cumulative. Those ‘just one or two’ occasions quickly add up. Here’s what often comes with it:
Low energy and sluggishness: Alcohol disrupts sleep quality, even if it helps you fall asleep initially. You might find yourself more tired, foggy-headed and less productive the next day.
Bloating and digestive issues: Alcohol irritates the gut and can disrupt your microbiome. Combine that with summer indulgences like carcinogenic BBQ food, and it’s a recipe for digestive discomfort.
Skin flare-ups: Alcohol is dehydrating and inflammatory. Many people notice breakouts, dullness, puffiness, or rosacea flare-ups after drinking regularly.
Mood swings and anxiety: That ‘hangxiety’ feeling is real. Alcohol depletes nutrients like B vitamins and magnesium, which are vital for mood and nervous system support.
Hormonal disruption: Alcohol can interfere with blood sugar regulation and oestrogen clearance, which is especially important for women in perimenopause and beyond.
So, if you’re someone who starts the summer full of energy and good intentions but ends up feeling drained, out of sorts, or stuck in a cycle of low motivation – alcohol could be playing a bigger role than you think.
Got a health issue you want to resolve? Ready to take charge of your family’s health or explore a career change?
The pressure to drink alcohol is real
Let’s be honest: one of the biggest barriers to going alcohol-free isn’t the drink itself, it’s the social pressure. Saying no to alcohol at a wedding, on holiday or even a casual gathering can feel like you’re breaking some kind of unspoken rule.
You don’t want to be the awkward one. You don’t want to explain yourself. And you certainly don’t want to feel like you’re missing out.
But here’s the thing, more people than ever are choosing to cut back or quit alcohol altogether. And once you get past the first few moments of discomfort or questions, most people don’t really care what’s in your glass. What matters more is how you feel.
Health benefits of an alcohol-free summer
Choosing to go alcohol-free or even just drink less, doesn’t mean missing out. In fact, you might find that you enjoy your summer even more:
- You wake up with energy instead of a foggy head
- Your skin glows and your digestion improves
- Your mood is more stable and your mind clearer
- You make more intentional choices that support your health
And let’s not forget that children, teens and loved ones are watching how we unwind. Modelling a different kind of self-care and celebration can have a powerful ripple effect.
What to drink instead
The alcohol-free world has exploded with delicious, grown-up options that go way beyond sugary soft drinks. Here are some ideas to stock your fridge with:
- Botanical drinks: Alcohol-free spirits or herbal aperitifs from brands like Pentire, Seedlip or Three Spirit offer depth of flavour and a ritual around drinking, without the negative effects.
- Kombucha: Lightly fizzy and packed with gut-friendly probiotics, it’s a great alternative that feels a little special.
- Mocktails: Use fresh herbs, citrus, ginger and sparkling water to create your own delicious summer drinks. (Try a virgin mojito or a cucumber, lime and mint spritzer)
- Infused waters: Add slices of orange, berries, basil or rosemary to still or sparkling water for a refreshing, elegant alternative.
If you’re hosting, offer alcohol-free drinks just as you would wine or beer. And if you’re attending an event, bring your own if you’re unsure what’s on offer.
Summer alcohol-free recipes to try
Naturopathic Pimm’s – French Version (Herbal Tea)
A refreshing blend of peppermint and lemon balm to calm the nervous system and soothe digestion, hibiscus for antioxidant and blood pressure support, and fresh fruits with mint for natural sweetness, hydration and a vitamin-rich digestive boost.
Ingredients:
- 150 ml cooled peppermint, hibiscus and lemon balm tea (steeped strong, then chilled)
- 100 ml sparkling water
- 4 slices cucumber
- 2-3 slices lemon
- 2-3 slices orange
- 3-4 strawberries, halved
- A few apple slices (optional)
- Fresh mint sprigs
- Ice
- ½ tsp raw honey (or a touch of apple syrup or glycerite)
Steep the tea first and let it cool in the fridge. Once chilled, add all the ingredients to a glass and stir.
Recipe credit to Laurie Clare Howard @whatonhealth
Cucumber, Mint & Lime Sparkler
Refreshing and light, this is perfect for warm evenings.
Ingredients
- Sparkling water
- A few slices of cucumber
- Fresh mint leaves
- Juice of half a lime
Add all ingredients to a glass, muddle gently to release flavours. Garnish with extra mint or a lime wedge.
Ginger & Turmeric Tonic
This anti-inflammatory mocktail supports digestion and gives a little zing.
Ingredients
- 1 tbsp fresh ginger juice (or grated ginger)
- 1/2 tsp ground turmeric or fresh turmeric
- Juice of half a lemon
- Dash of maple syrup or honey (optional)
- Sparkling water
Mix ginger, turmeric, lemon juice and honey/maple in a glass. Stir well, then top with sparkling water. Add a slice of orange or lemon to serve.
New kind of summer vibe
This isn’t about judgement. It’s about tuning into how you want to feel. If you’ve been feeling the nudge to cut back on alcohol, or stop altogether, consider this your permission slip. Start with one event, one day, one weekend. Notice the difference. You don’t need to explain or apologise. A clear head, calm gut, glowing skin, and stable mood could be the best gift you give yourself this summer.
Want to learn more about nutrition and natural health?
Explore these short, practical online courses:
Nutrition for Everyday Living – Learn the foundations of healthy eating, hydration and energy
Naturopathic Diet Mini Course – Understand how food can restore balance and resilience
Herbs for Everyday Living – Discover herbs that support energy, stress and fluid balance
Whether you’re new to natural health or looking to deepen your knowledge, these courses give you tools you can use right away to feel better and live well.
