Student life can often seem to revolve around alcohol. The bar is often the place where you get together with friends and relax. However the fun and enjoyment of drinking can easily be marred by the immediate negative consequences of drinking excessively - such as being sick, getting injured, becoming involved in an argument or fight, or having unplanned unprotected sex. Drinking excessively on a long-term basis will increase the risk of long term damage to your health.

Try to limit your drinking

If you're planning on drinking think ahead.
Most importantly - remember you don't have to be drunk to have a good time.
Set yourself a sensible limit and stick to it.
Try and eat a meal before drinking and drink plenty of water - alcohol is dehydrating.
Buying in rounds can make you drink more than you want - try to drink more slowly and skip rounds.
Choose your drink - modern low alcohol drinks are much more palatable, be wary of extra strong brews - most are twice as strong as ordinary beers.

That dreaded curse... the hangover...

Over the centuries there have been many hangover cures (some more appealing than others!). However, if you really want to prevent a hangover the best advice is to go easy on the alcohol.

So why do I feel so rough?

The reason you feel rough after heavy drinking is largely due to dehydration and the effects of breakdown products of alcohol still in your system. Alcohol is essentially toxic - drink enough and you die. It is broken down by the liver to waste products such as acetaldehyde - some research suggests that apart from dehydration this may be responsible for the worst of your hangover.

• Headaches and dry mouth - Alcohol is a diuretic, which means it makes the body lose water (and explains why you're constantly going to the loo). So although you've drunk a large volume you are essentially dehydrated - leaving you with such a sensitive head and sandpaper tongue.
• Nausea and trembling - Alcohol is irritant to the stomach - so you feel a little delicate and may be sick. Your blood sugar levels may have dropped in the wake of the alcohol onslaught making you feel weak and shaky.
• Irritability and tiredness - Triggered by the the fact that waste products are still in your system. Let alone you've had a late night - lacked refreshing dream sleep - and your body is desperately trying to sort itself out.

OK so I'm still going to drink... how do I prevent a hangover?

Essentially the key is to reduce irritation to the stomach lining, prevent dehydration, and reduce the total alcohol consumed over a given period.

1. Firstly eat a meal before you start drinking. A meal that is digested slowly will protect the stomach from the irritating effects of alcohol. A glass of milk also helps and will slow down the absorption of alcohol.
2. Drink plenty of water. Whilst you're partying having water or other non-fizzy soft drinks in between each alcohol drink not only reduces dehydration but limits the amount of alcohol you drink. Avoid fizzy drinks because they increase the amount of alcohol getting into the blood stream.
3. Try not to mix your drinks - because you're only adding to the number of toxins that your body has to deal with. Apart from alcohol , chemicals called congeners are found in all fermented drinks. These chemicals can increase hangover symptoms. The general rule is that darker drinks, such as red wine, whisky and brandy have more congeners than lighter drinks such as white wine, vodka and gin. Remember though that drinks such as vodka have little taste and it is very easy to overdo the alcohol by knocking back vodka mixers that go down as easy as an orange juice.
4. Pace yourself - If you can pace your drinking, and know when enough is enough, you'll avoid that hangover altogether.
5. Before you finally go to bed - drinking a pint of water, fruit juice or a sports isotonic drink at the end of the night before you go to sleep can help prevent headaches in the morning. If you can stomach it a light snack such as a piece of toast will help prevent that trembling feeling associated with a low blood sugar.

Arghh! It's too late - I've got a hangover...

Time will eventually cure a hangover, but if you wake up feeling bad there are a few things you can do to help you feel better. Try to drink fluids such as water, fruit juice or ginger tea - be guided by what you fancy - some people find fizzy drinks more gentle on a disgruntled stomach. If you can it tolerate it, breakfast can help by upping your sugar levels and settling your stomach. Vitamin C increases the body's ability to cope with excessive alcohol so a nice orange juice can help. Eggs are rich in cysteine which can help mop up some of the breakdown products of alcohol. Avoid coffee and other caffeinated drinks as they are diuretic, and will aggravate dehydration. Avoid the "hair of the dog" - more alcohol will just delay the inevitable. Simple analgesics can help.

It's not just the hangover...

Remember that although drinking can help you feel relaxed and reduce your inhibitions - there are consequences of drinking which you may later regret - the hangover, the splitting headache, the bad guts, the short lived madness and laughter, the expense and embarrassment of the night before. Apart from these common effects there is evidence to show that after heavy drinking you are more likely to sustain an injury needing a trip to casualty, more likely to have unplanned unprotected sex (see emergency contraception and sexually transmitted infection), and to be involved in a fight or scuffle.

If you are with a mate who becomes very drunk stay with them, help them home and be sensible...

a drunk + black coffee = a wide awake drunk

a drunk + exercise = a tired drunk

a drunk + a cold shower = a wet drunk

IN AN EMERGENCY - if you are with someone who becomes unconscious or very difficult to rouse don't leave them unattended and seek medical help if you are unsure what to do.

If you are someone who drinks heavily most days and gets regular hangovers, it might be a good idea to seek advice on cutting down - the University Medical Centre can offer confidential advice and help - see also links.

Important: The Department of Health recommend a maximum alcohol intake benchmark for men of between 3-4 units a day - that's approximately one and a half to two pints of normal strength beer, for women 2-3 units a day - that's equivalent to 2 or 3 pub measures of vodka. Any more than this and your long term health risks begin to rise. It is no safer saving up your weekly "unit" for one big binge - this may be just as harmful.

Remember

• You don't need to be drunk to be likeable
• Be clear about your boundaries and stick to your own limit
• Pace yourself - or choose smaller drinks - a half instead of a pint
• Don't drink on an empty stomach
• Skip rounds, or chose an alcohol-free drink during some of them

Important

If someone is heavily under the influence of alcohol, don't leave them to sleep it off alone. There is a risk of choking if they vomit. Stay with them, make sure they sleep on their side, and check that they keep breathing. See what to do in an emergency.

For further information go to http://www.drinkaware.co.uk/