What That Glass of Wine Does to Your Body

In light of Dry January, we’re here to spill the tea (err, bubbly) about alcohol. What is alcohol? actually what are you doing in your body and mind? And why are women more susceptible to its side effects? Of course, this doesn’t mean you can’t—or shouldn’t—enjoy the spirits you love. For many of us, summer isn’t complete without charcuterie and a crisp glass of rosé. But with balance in mind, here is the truth about women and alcohol. It might make you rethink that extra pour.

People Are Drinking Less—And Asking Why

Let’s start with a few interesting statistics. A 2025 Gallup survey found that only 54% of American adults say they drink alcohol, the lowest rate on record for nearly 90 years of voting. That’s down from 62-67% a few years ago, and marks a clear shift away from alcohol as a cultural drink. Overall, fewer people say they drink regularly, and only 24% of those who drink report a drink in the past 24 hours. That’s another historic low.

Who’s Driving This Trend?

Women. Our drinking rates have dropped by about 11 percent since 2023. Young adults are also major drivers of this trend, with nearly 50% of 18-34 year olds reporting alcohol use. This is a which is important a decline from previous years. Along with moderate drinking, attitudes are changing: a record 53% of Americans now say that even moderate drinking is bad for health, up significantly from previous years.

Why We’re Rethinking Alcohol

These days, most women don’t just think how much they drink. They thought why they drink at all. Whether it’s curiosity about how alcohol affects energy, mood, sleep, or emotional well-being, many of us listen to what our bodies are telling us. And we’re not alone: ​​recent surveys show a marked change in the way Americans approach drinking. This isn’t about giving up champagne on a night of celebration or skipping cocktails during the holidays! It’s about being intentional about what you do it fits your life.

Myth or Fact: Women Are Just as Intolerant of Alcohol as Men

The dose is the dose, the truth. There are several (scientific) reasons for this. First and foremost, we can appreciate the difference in life in our chemistry and body structure. Compared to men, women’s bodies contain relatively less water and more fat. Reason being? Possibly, by having children! Because water washes away alcohol and fat stores it, women’s organs are exposed to higher concentrations of alcohol long periods of time.

Understanding Alcohol Dehydrogenase

The second reason why women suffer from the effects of alcohol? We have little alcohol dehydrogenase. Dehy-what? Dehydrogenase. This an enzyme breaks down alcohol before it reaches the bloodstream. Dose dosage, women’s blood alcohol levels will almost always be higher than men’s. As a result, one drink for a woman is about the same as two drinks for a man. And research proves it. This finding may explain why women tend to feel the effects of alcohol more than men, even if they drink the same amount (relative to body size).

The Truth About Liver Damage

Given the differences in our chemistry, hormones, and body structure, it’s no surprise that women are more susceptible to liver damage (caused by alcohol) than men. In other words, the risk of alcohol-related liver disease is higher in women. Alcohol can cause inflammation and swelling in the liver, eventually leading to scarring and cirrhosis, which is the final stage of alcoholic liver disease. Unfortunately, the damage caused by cirrhosis is irreversible.

How Much Alcohol Is Safe to Drink Daily?

This depends. For others, there is none. For some, the general rule of thumb is no more than one drink a day. To reduce the risk of alcohol-related conditions, the Dietary Guidelines for Americans recommends two drinks or less per day for men, or one drink or less per day for women. In other words, in the middle Alcohol consumption in healthy adults is generally one drink per day for women and two drinks per day for men. Examples of one drink include: beer (12 fluid ounces) and wine (5 fluid ounces).

What’s the Healthiest Alcohol to Drink?

This question is a bit of an oxymoron, as no alcohol is truly healthy. However, if you are going to choose, drink organic, biodynamic red wine. Obtained from high-quality grapes, red wine contains antioxidants called polyphenols, which are linked to fighting free radicals in the body. Otherwise, opt for keto wine—these bottles won’t send your blood sugar soaring. In addition, tequila, along with vodka, rum, and gin, have zero grams of carbohydrates. That is, they will not raise your blood sugar too much.

Alcohol To Avoid

On the other hand, many schools of thought recommend skipping beer and sugary drinks. First and foremost, beer is high in carbohydrates and congeners, chemical compounds that contribute to hangovers. Second, sugary drinks are full of sugar. These refined sugars send blood glucose on a rollercoaster again and contributing to the most important hangover. Instead, stick to natural flavor enhancers: sparkling water, citrus wedges, cucumber slices, or olives.

How to Reduce the Effects of Alcohol

If you’re going to enjoy a cocktail, here are some tips to minimize the impact.

1. It’s true what they say: have a glass of water between drinks! This gives your liver time to digest the alcohol. Separating your drinks is important.
2. That’s right again it’s true what they say: don’t drink on an empty stomach. Drinking without food will increase the rate of alcohol production in your body. If possible, focus on healthy fats—such as olives, nuts, and avocados—to keep blood sugar stable.
3. The next morning, skip the coffee. Instead, reach for a glass of water mixed with coconut water, lemon juice, and a few pinches of Himalayan salt. Potassium and vitamin C will help replenish electrolytes and help rehydrate the body.
4. When it comes breakfast, aims to achieve balanced blood sugar. Alcohol can lower blood sugar levels overnight, so prioritize a nutritious breakfast of complex carbohydrates, protein, healthy fats, and fiber.

Socialize with a Mocktail

Sober curious? Even if you currently drink less alcohol—or avoid it altogether—sometimes we want to be social without having to deal with the effects of a hangover. In this case, we happily hold the mocktail in hand. Herbal spritzes, spiced sparkling water, and flawless cocktails make it easier than ever to participate in the drinking culture (without the consequences). For most of us, mocktails don’t mean abstinence. They are about maintaining strength and emotional clarity.

A More Meaningful Relationship with Alcohol

Rethinking alcohol doesn’t mean giving up anything. It just means paying attention. Many of us begin to notice how even a small amount can affect our energy, sleep, or mood, and naturally begin to adjust from there. Sometimes that looks like saying yes to a drink, and sometimes it looks like skipping it altogether! What’s important is awareness—and permission—to choose what feels good. In that sense, being more intentional about alcohol becomes a habit of self-confidence.

This post was last updated on January 17, 2026, to include new information.