Is 20 Units of Alcohol a Week Too Much?

November 13, 2025 •

3 min read

According to the UK's Chief Medical Officers, both men and women should not regularly exceed 14 units of alcohol per week. Exceeding this amount, such as consuming 20 units of alcohol a week, significantly increases your risk of developing serious long-term health issues.

Quick Summary

This article explores the health risks associated with drinking 20 units of alcohol per week, detailing the difference between safe and risky consumption levels and how to moderate your intake for better long-term health.

Key Points

Exceeds Guidelines: 20 units a week is over the UK's recommended low-risk limit of 14 units for both men and women.
Increases Health Risks: This level of consumption significantly raises the risk of developing serious conditions, including cancer, heart disease, stroke, and liver damage.
Spreading Is Crucial: It is healthier to spread your alcohol intake over three or more days, rather than consuming a high number of units in one or two sessions.
No Safe Level: There is no completely safe level of drinking, and any regular intake carries some risk.
Moderation is Key: To reduce risks, it is advised to have several alcohol-free days per week and to consume less overall.
Strategies are Available: Simple strategies like using smaller glasses, alternating drinks, and tracking intake can help reduce consumption.

Understanding Alcohol Units and Recommended Limits

An alcohol unit is a standardized measurement of pure alcohol (8g or 10ml). The recommended low-risk drinking guidelines in the UK state that both men and women should regularly drink no more than 14 units a week. Drinking 20 units of alcohol a week is therefore above the recommended low-risk threshold, which increases the likelihood of health complications over time. The key isn't just the total number of units, but how they are consumed; binge drinking, or consuming a high number of units in a single session, exacerbates these risks. It is also advised to spread out your weekly intake over three or more days and include several alcohol-free days to give your body a break.

What Constitutes a Unit of Alcohol?

One unit: Half a pint of lower-strength lager, beer, or cider (at 3.6% ABV).
One unit: A single small shot of spirits (25ml at 40% ABV).
Around 1.5-2 units: A small (175ml) glass of wine (at 12-13% ABV).

This shows that units can add up faster than many people realize, especially with larger glasses of wine or stronger craft beers.

The Health Risks of Regularly Exceeding 14 Units

Consuming 20 units of alcohol a week, which is significantly over the recommended limit, exposes your body to several serious health threats. The impact is cumulative, meaning the longer you drink above safe levels, the higher the risk.

Long-Term Health Consequences

Regularly drinking more than 14 units a week, over a period of 10 to 20 years, can lead to a range of severe conditions, including:

Cancer: Increased risk of mouth, throat, breast, and bowel cancer.
Cardiovascular Disease: Higher risk of high blood pressure, heart disease, and stroke.
Liver Disease: Development of serious liver conditions, such as cirrhosis and liver cancer.
Brain Damage: Can cause brain damage and impact the nervous system, potentially leading to cognitive issues.
Mental Health: Contributes to depression and anxiety.

The Illusion of Healthier Drinking

While some older research suggested moderate alcohol consumption might have protective heart effects, this position has been revised. There is now a better understanding of the link between alcohol and illnesses, including various cancers. The consensus is that no level of regular alcohol intake improves health, and other lifestyle changes are safer for cardiovascular health.

Healthier Drinking vs. Higher Risk: A Comparison


Aspect	Lower-Risk Drinking (Up to 14 units/week)	Higher-Risk Drinking (20 units+/week)
Cardiovascular Health	Reduced strain on the heart and lower risk of related diseases.	Increased risk of high blood pressure, stroke, and heart damage.
Cancer Risk	Lowered risk of developing several types of alcohol-related cancers.	Significantly increased risk of mouth, throat, breast, and other cancers.
Liver Function	Gives the liver sufficient time to process alcohol without causing damage.	Higher risk of liver damage, including inflammation and cirrhosis.
Mental Wellness	Less likely to exacerbate mental health issues like anxiety and depression.	Contributes to and worsens mental health problems.
Dependence	Significantly lower risk of developing alcohol dependency.	Higher likelihood of developing alcohol use disorder and dependency.

Reducing Your Alcohol Consumption

If your weekly intake is around 20 units, reducing it can offer significant health benefits. It's crucial to approach this strategically to ensure it is a sustainable change. Strategies include:

Keeping a Drinking Diary: Tracking your intake can raise awareness of your habits and help you identify patterns.
Setting Alcohol-Free Days: Make a conscious effort to have several days without any alcohol each week.
Using Smaller Glasses: A smaller glass can trick your mind into thinking you are consuming a normal-sized drink.
Alternating with Non-Alcoholic Drinks: Swap every other alcoholic drink for a soft drink or water to pace yourself.
Choosing Lower-Strength Drinks: Opt for beverages with a lower ABV to reduce your total unit intake.

Conclusion

In conclusion, regularly consuming 20 units of alcohol a week is considered too much by official health guidelines and significantly increases your risk of developing a wide range of short-term and long-term health problems. The official UK low-risk recommendation is no more than 14 units per week, spread over several days with alcohol-free periods. By understanding the units in your drinks and actively employing moderation strategies, you can reduce your health risks and improve your overall well-being. For those who find cutting down difficult, it is advisable to speak with a healthcare provider for support and further advice.

For more detailed information on alcohol and its effects, the NHS provides comprehensive resources.

Frequently Asked Questions

According to UK health guidelines, both men and women are advised not to regularly drink more than 14 units of alcohol per week to keep health risks low.

Drinking 20 units of alcohol a week regularly is above the low-risk threshold and increases your risk of developing serious health problems over time, including cancer, stroke, liver disease, and high blood pressure.

A unit of alcohol is 10ml of pure alcohol. This is roughly equivalent to half a pint of average strength beer (3.6% ABV) or a small measure of spirits (25ml).

It is safer to spread your alcohol intake over three or more days rather than binge drinking in one or two sessions. Binge drinking dramatically increases your risk of harm.

To reduce your intake, you can try having several alcohol-free days each week, setting a daily unit limit, using smaller glasses, and alternating alcoholic drinks with non-alcoholic options.

While some older studies suggested a heart benefit from moderate drinking, this has been largely debunked. The consensus now is that no level of regular alcohol intake improves health.

If you are concerned about your alcohol consumption, find it difficult to cut down, or believe you may be dependent, you should speak with a healthcare provider for support.

UK guidelines advise the same low-risk limit of 14 units per week for both men and women, based on recent health evidence.