Navigating a social night out while staying mindful of your health goals can be challenging, but it doesn't have to be. Your drink choices play a significant role in how you feel, both during the evening and the morning after. Understanding your options, from the least harmful alcoholic choices to refreshing non-alcoholic alternatives, is the first step toward a healthier night out.
The Healthiest Non-Alcoholic Drinks for a Night Out
When abstaining from alcohol, you're not limited to plain tap water. Many delicious and interesting non-alcoholic options exist that provide flavor without the negative health effects. These choices often aid in hydration and offer additional health benefits.
Sparkling Water with Fresh Fruit and Herbs
A simple and elegant option, sparkling water can be dressed up with a variety of fresh ingredients. Add slices of lemon, lime, or cucumber, along with fresh mint or berries, for a flavorful and hydrating drink. It's an excellent way to quench thirst and avoid the sugary mixers often found in bars.
Probiotic-Rich Kombucha
For those interested in gut health, a hard kombucha is an excellent choice. The fermentation process provides beneficial probiotics, and many brands offer a variety of interesting flavors. Opt for a hard kombucha with no added sugars to keep it as healthy as possible. Traditional kombucha, while lower in alcohol, is also a great non-alcoholic alternative.
Refreshing Herbal Iced Tea
Herbal iced teas, such as green tea or hibiscus tea, offer antioxidants and a refreshing taste. Served over ice with a squeeze of citrus, it's a hydrating, calorie-free drink that provides a different taste experience than water or soda. Green tea contains antioxidants, while hibiscus tea is packed with vitamin C.
Healthier Alcoholic Drink Choices
If you choose to drink alcohol, moderation is key, but some choices are less detrimental to your health than others. The main factors to consider are calorie count and the presence of congeners, which are toxic chemical byproducts that contribute to hangovers.
Clear Spirits with Zero-Calorie Mixers
Clear spirits like vodka, gin, and rum contain fewer congeners than darker spirits. When mixed with zero-calorie beverages like soda water, diet tonic, or fresh lime juice, they create a low-calorie drink that won't overload your system with sugar. A classic vodka soda with a twist of lemon is a popular and relatively healthy option.
Red Wine in Moderation
Red wine is often cited for its health benefits due to its high antioxidant content, specifically resveratrol. Moderate consumption has been linked to better heart and gut health. However, the key word is moderation—excessive drinking of red wine, like any alcohol, is harmful. A standard 5-ounce glass is a good guideline.
Light Beer and Hard Seltzers
For beer lovers, switching to a light beer is a simple way to reduce calorie intake. Most light beers contain 90 to 110 calories per serving. Hard seltzers are also a trendy and low-calorie choice, typically containing around 100 calories per can and often gluten-free.
How to Drink Healthily on a Night Out
Beyond choosing the right drinks, adopting a few smart strategies can help you have a healthier night out.
Drink Water Between Alcoholic Drinks
Alternating between an alcoholic beverage and a glass of water is one of the most effective strategies for staying hydrated and managing your intake. This simple habit slows down alcohol consumption and helps minimize dehydration, a major cause of hangovers.
Eat Before You Drink
Having a full meal, particularly one with protein, fiber, and healthy fats, before you go out can significantly slow down the absorption of alcohol into your bloodstream. This helps you stay level-headed and make better choices throughout the night.
Drink Comparison: Healthiest vs. Unhealthiest Choices
To put your options in perspective, here is a comparison of common night-out drinks based on their relative healthiness. Note that 'healthiest' here refers to options with lower calories, sugar, and harmful additives, and all alcoholic drinks should be consumed in moderation.
| Drink Category | Healthiest Option | Least Healthy Option | Key Differences |
|---|---|---|---|
| Spirits | Vodka & Soda Water | Long Island Iced Tea | Zero-calorie mixer vs. multiple high-sugar mixers and liqueurs. Clear spirit has fewer congeners. |
| Wine | Dry Red Wine | Sweet Dessert Wine | Contains antioxidants and lower sugar content vs. high sugar levels, often served in larger portions. |
| Beer | Light Beer | High-ABV Craft Beer | Significantly lower calorie count and alcohol content vs. high calorie and sugar concentration. |
| Cocktails | Mojito with Less Sugar | Pre-made Margarita Mix | Fresh lime and mint vs. high-fructose corn syrup and artificial flavors. |
| Non-Alcoholic | Kombucha | Sugary Soda | Contains beneficial probiotics and is lower in sugar vs. empty calories and high sugar content. |
How to Avoid Sugary Mixers and Hidden Calories
Many cocktails disguise their high sugar content with sweet syrups and fruit juices. To make a healthier choice, remember these tips:
- Ask for it 'Skinny': Requesting a skinny version of a cocktail usually means substituting sugary mixers for diet soda, club soda, or fresh-squeezed citrus.
- Choose Fresh Ingredients: Opt for drinks made with fresh fruit and herbs, as these are naturally flavorful and lower in sugar.
- Talk to the Bartender: Don't hesitate to ask your bartender for lower-sugar alternatives or to craft a custom drink for you. Many are happy to accommodate mindful drinkers.
Cocktail Ideas with Healthier Ingredients
For a DIY approach or to suggest something to your bartender, consider these healthier cocktail recipes:
- Gin and Tonic Spritz: Use a low-sugar tonic water and add a splash of soda for bubbles. Garnish with a cucumber slice and a rosemary sprig.
- Berry-Infused Vodka Soda: Muddle fresh berries in vodka and top with soda water and a squeeze of lime.
- Rum and Green Tea: Mix a clean rum with unsweetened iced green tea and a fresh mint garnish.
Conclusion
While water is undeniably the healthiest drink choice for any occasion, a night out doesn't have to derail your health. By prioritizing hydration, opting for low-calorie alcoholic options like clear spirits with zero-calorie mixers or a glass of red wine, and avoiding sugar-laden cocktails, you can make smarter choices. For those abstaining from alcohol, mocktails made with fresh ingredients or probiotic-rich kombucha offer fantastic, flavorful alternatives. The key is to plan, stay mindful, and enjoy your evening responsibly, focusing on quality over quantity for a more vibrant experience and a better morning after. For more information on healthy drink choices and mindful consumption, visit resources like the Heart Foundation and consult with health professionals.
Optional Link
Heart Foundation: The best (and worst) drinks for heart health
