Grey area drinking: Experts warn routine consumption can harm health even without alcoholism

Grey area drinking is a term used to describe people who regularly drink more than official guidelines without identifying themselves as alcohol-dependent. Official guidance suggests no more than 14 units of alcohol per week, roughly six pints of normal-strength beer or six medium glasses of wine. Yet research shows about a quarter of adults regularly exceed this limit, and health professionals warn that many may be slipping into a harmful pattern without realizing it.

Experts say grey area drinking is easy to miss because it often lacks dramatic symptoms. The pattern becomes normal when drinking is routine, and many do not recognise the association with sleep disturbances, weight gain, reduced concentration, or rising anxiety. Dr Jeevan Fernando, an addiction specialist at the charity Alcohol Change UK, notes that even one drink a day can push someone over the threshold, making the habit seem ordinary rather than risky.

The main sign of entering the grey area is when drinking becomes routine. Dr Fernando explains that if the first response to stress is to pour a glass of wine, if drinking happens most days, or if a person cannot recall the number of drinks they've had in a week, these are clear indicators. Day-to-day effects may include sleep disturbances, weight gain, decreased focus and increased anxiety, and some people find they drink to cope with stress rather than to unwind.

One reader, Florence Douglas, 58, of the Cotswolds, described how her evening glass of wine gradually turned into a heavier pattern over decades. She eventually quit after learning more about how alcohol affects different parts of the body. She began Dry January and, after six weeks, found it easier to continue; eight months on, she says brain fog and stomach issues have disappeared, her blood pressure has dropped, her skin is clearer, and she feels better overall.

Dr Jeevan Fernando cautioned that grey area drinking raises the risk of strokes, heart attacks, high blood pressure, and cancers including mouth, throat, breast, bowel and liver. He noted that mental health problems and neurological damage can accompany prolonged higher intake. A 2023 Alcohol Change UK study found that among men drinking 15 to 49 units per week and women drinking 15 to 34 units, one in four reported depression and one in three reported anxiety, significantly higher than non-drinkers. Research in BMJ Evidence-Based Medicine revealed an increasing trend of higher dementia risk with greater alcohol intake, concluding that any level of consumption increases dementia risk.

There are many ways to lower risks, however, starting with even a slight reduction in drinking. Consultant psychologist Dr Zandra Bamford, an addiction specialist, said: “You can start to reduce the risk of harmful brain changes just by trimming one drink a week.” She recommended switching to lower-strength drinks, alternating them with non-alcoholic drinks, delaying the evening’s first drink and not stockpiling alcohol at home. She also suggested having at least three booze-free days a week. Another key to tackling grey area drinking, Dr Fernando said, is for people to understand why they drink – and to find substitutes. He recommended they keep a diary of how much they drink, when, and for what reason. “Becoming more aware of your alcohol use allows you to see patterns. If you drink because you’re stressed, perhaps go for a walk instead or call a friend. If it’s about being tired, try going to bed earlier. A lot of alcohol consumption is unconscious. It’s habitual behaviour, but habits can be changed.”